Musculoskeletal Exercise Assessment and Prescription 2

Question 1

CONSIDERATIONS WHEN DESIGNING MSK EXERCISES

Answer 1

Type of contraction
Type of resistance
Open vs closed kinetic chain
Single joint vs multi joint

Question 2

TYPE OF CONTRACTION

Answer 2

Exercises to improve muscular strength, endurance, power, nueromuscular control involve muscle contraction.
ISOMETRIC
ISTONIC
ISOKINETIC

Question 3

ISOMETRIC

Answer 3

Muscle can generate force, but no change in length of the muscle.
- PLANK, WALL SIT
WHY USE: maintain strength when joint movement isn’t allowed
Co-contraction: Simultaneous contraction of both the agonist and the antagonist around a joint to hold a stable position Used to work and achieve stabilisation around joints

Question 4

ISTONIC

Answer 4

Movement through range of motion, but load stays the same.
• Concentric
* ECENTRIC
- LOAD AND VELOCITY REMAINS CONSTANT
why? - mimics everyday tasks
moving through range: squats, lunges
plyometrics: have explosive elements - sprints, hurdles, jumps require agility, power

Question 5

ISOKINTETIC

Answer 5

keeps load stable - at 100% and same velocity
why ? - controlled so reduces injuries, quantify the deficit of limbs as a percentage of original strength, giving us a more clear goal to reach.

Question 6

Options for applying resistance:

Answer 6

• Body weight resistance
• Resistance machines - provide exact, specific tactile and guiding feedback in terms of alignment…quantify load
• Free weights - intrinsic control of alignment, plates, weighted bands, kettle bells … - posture = do more harm than good
• Theraband, powerbands or or tubing - very accessible, portable, easy to distribute…difficult to quantify load

Question 7

Open kinetic chain (OKC)

Answer 7

An exercise performed when the limb is not fixed and allowed to move freely through space

Question 8

Closed Kinetic chain (CKC)

Answer 8

An exercise performed when the limb is fixed or maintains contact with a surface that generates a ground reaction force

Question 9

open advantages

Answer 9

• Decreased joint compression (surfaces opposing eachother)
• Can be used in non-weight-bearing
positions
• Able to exercise through increased
range of motion
• Able to independently contract
individual muscles
- very specific muscle activation

Question 10

open limitations

Answer 10

Limitations
• Increased joint translation
• May not be specific to
function

Question 11

Closed Kinetic chain (CKC) pros

Answer 11

• Decreased joint loading in secondaryjoints(e.g.lessPF compressive forces during squat)
• Decreased joint translation
• More closely related to functional
activities

Question 12

Closed Kinetic chain (CKC) cons

Answer 12

• Increased joint compression
• More difficult to exercise through full range of motion
• Not able to independently contract individual muscles

Question 13

Single joint exercises

Answer 13

• What are examples of single joint exercises?
• Why choose single joint exercises?
- isolation: engages a single muscle group within the body. eg leg curl, biceps curl, quadriceps extension

Question 14

Multi-joint exercises

Answer 14

• What are examples of multi-joint exercises?
• Why choose multi-joint exercises?
- engage various muscle groups
- step-ups, lunges, leg presses, dead lifts, push-ups and squats.

Question 15

SPECIFIC TRAINING OUTCOME - ENDURANCE

Answer 15

ECC:CON
1-3 sets, 15-20 reps Single and multi-joint ex 
Varied ex order 
30-60 sec btn sets and ex 
1 : 0 : 1 tempo
2-3 d/wk
Low load: > 20 RM

Question 16

SPECIFIC TRAINING OUTCOME - STRENGTH

Answer 16

ECC:ISO:CON
3-5 sets, 3-8 reps Single and multi-joint ex Large to small muscles 3-5 min btn sets and ex 1 : 1 : 1 tempo
3-5 d/wk
High load: 3-8 RM

Question 17

SPECIFIC TRAINING OUTCOME - POWER

Answer 17

POWER
ECC:CON
3-5 sets, 1-3 reps Multi-joint ex Large to small muscles 5-8 min btn sets and ex Explosive tempo 4-6 d/wk
High load: 1-3 RM