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THY 413 Kinesiotherapy 2 > Quiz 3: Resistance Exercise > Flashcards

Quiz 3: Resistance Exercise Flashcards

1
Q

What is resistance exercise?

A

an activity in which a dynamic or static muscle contractions is resisted by an outside force applied manually or mechanically

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2
Q

What is muscle performance?

A

the capacity of a muscle to do work (force x distance)

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3
Q

What are the 3 key elements of muscle performance?

A
  • strength
  • power
  • endurance
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4
Q

What are some factors that can affect muscle performance?

A
  • injury
  • disease
  • immobilization
  • disuse
  • inactivity may impair muscle performance and result in weakness and muscle atrophy
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5
Q

What is strength?

A

muscle’s ability to overcome resistance in one powerful effort (ability to lift)

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6
Q

What is functional strength?

A

neuromuscular system’s (ability to generate force) for everyday tasks

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7
Q

What is strength training?

A

gradually (increasing resistance) to build muscle strength systematically

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8
Q

What is power?

A

speed of muscle force application (force x distance/time)

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9
Q

What are some examples of power?

A

quick intense movements
- vertical jump
- shot put
- racing up a flight of stairs

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10
Q

What is the difference between aerobic and anaerobic?

A

Aerobic: with oxygen
Anaerobic: without oxygen

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11
Q

What is endurance?

A

Withstand fatigue during long, low-intensity movements

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12
Q

What is cardiopulmonary endurance (CPE)?

A

heart and lungs ability to efficiently supply oxygen for prolonged, large muscle movements

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13
Q

What are some examples of CPE?

A
  • walking, cycling, swimming, or upper extremity ergometry
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14
Q

What is dynamic muscle endurance?

A

the ability of a muscle to contract repeatedly against a fixed resistance over extended period

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15
Q

What is static muscle endurance?

A

the ability of a muscle to sustain a muscle contraction against a fixed resistance over extended period

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16
Q

What is the overload principle?

A

alteration of intensity or volume of exercise

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17
Q

What is the SAID principle?

A

always base the specificity of an exercise program on the projected outcome

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18
Q

What is the reversibility principle?

A

use it or lose it

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19
Q

What are the 3 energy systems in the body?

A
  1. aerobic/oxidative development
  2. (anaerobic) glycolytic development
  3. ATP-PCr development
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20
Q

______ stores blood supply

A

Energy

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21
Q

True or False:
Muscles need adequate sources of energy to contract generate tension and resist fatigue.

A

True

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22
Q

What does fatigue look like in a muscle?

A

the diminished response of a muscle to a repeated stimulus

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23
Q

What does fatigue look like in cardiopulmonary (whole body)

A

The diminished response of an individual to prolonged physical activity such as jogging, walking, cycling, or repetitive work

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24
Q

What is the threshold for fatigue?

A

stopping point
- the level of exercise that cannot be sustained indefinitely

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25
Q

What are some factors that influence fatigue?

A
  • patient’s health status, diet, lifestyle (sedentary/active)
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26
Q

The onset of fatigue is often __________ in patients with neuromuscular, cardiopulmonary, inflammatory, cancer-related, or pyschological disorders

A

irregular

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27
Q

After exercising, when does lactic acid leave the body?

A

after an hour

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28
Q

How long does it take for glycogen to replenish in the body?

A

several days

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29
Q

What does age and muscle performance look like in:
early childhood and preadolescence?

A

strength increases for both boys and girls until puberty

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30
Q

What does age and muscle performance look like in:
adolescence?

A

boys experience rapid strength growth due to hormone changes

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31
Q

What does age and muscle performance look like in:
young and middle adulthood?

A

women peak in their 20s, men peak around age 30

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32
Q

What does age and muscle performance look like in:
late adulthood?

A

muscle strength declines with age, accelerating in the sixties and beyond

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33
Q

True or False:
Fear, sadness, and difficulty focusing or remembering can affect movement.

A

True

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34
Q

________ is how much someone wants to exercise and __________, like encouragement, helps them stay motivated

A

Motivated / feedback

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35
Q

True or False:
when you start resistance training, your muscle quickly get stronger because your nerves improve at you controlling them

A

True

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36
Q

What is hypertrophy?

A

muscles grow larger due to increased myofibrillar volume

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37
Q

What is hyperplasia?

A

more muscle fibers are created

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38
Q

What are Type IIb fibers?

A

grow bigger with heavy resistance training

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39
Q

What are Type IIb to IIa transformation?

A

occurs with endurance and early heaving resistance training

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40
Q

What are Type I fibers?

A

(slow twitch)
- sustain muscle contraction for long periods with low tension (endurance)

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41
Q

What are Type II fibers?

A

(fast twitch)
- geared towards anaerobic metabolism (weight lift or burst of energy

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42
Q

Low intensity, high-volume training causes capillary density to ________

A

increase

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43
Q

High intensity, low-volume training causes capillary density to ___________

A

decrease

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44
Q

True or False:
Athletes who participate in heavy resistance training have fewer capillaries per muscle fiber than endurance and untrained individuals

A

True

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45
Q

Increased tendon strength occurs at the ____________________ _________

A

musculotendinous joint

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46
Q

Increased ligament strength may occur at the ____________ ____________

A

ligament-bone interface

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47
Q

True or False:
Stronger ligaments and tendons may be less prone to injury

A

true

48
Q

What is recommended to minimize risk of fractures or to improve bone density in individuals with osteoporosis or osteopenia?

A

physical activity and exercises

49
Q

What does FITT stand for?

A

frequency
intensity
time
type

50
Q

What does the FITT principle stand for for resistance exercises?

A

F: 2-3 times per week, 1-2 days of rest
I: monitored by HR; depends on sets and reps
T: 30-60 minutes, shorter for high intensity, longer for low intensity
T: free weights, body weights, machines, bands, etc

51
Q

What is alignment?

A

proper positioning of body parts during exercise

52
Q

What is muscle action?

A

specific movements and muscle use

53
Q

What is alignment and gravity?

A

positioning with respect to gravity

54
Q

What is external stabilization and internal stabilization?

A

E: using equipment to stabilize
I: using muscles without affecting the main exercise to stabilize

55
Q

What are the rep indications for the following?
- strength
- hypertrophy
- muscle endurance

A

strength = 2-4 RM
hypertrophy = 8 -12 RM
ME = 15-20 RM

56
Q

What is the difference between momentary muscle failure and maximal effort?

A

MMF: inability to do more reps with a good form at a specific workload

Max E: activates all motor units in a muscle group, crucial for training adaptation (train until absolute failure)

57
Q

What is the difference between the DeLorme System and the Oxford System?

A

D: 10 reps start at 50% then increase to 75%, 100%
O: 10 reps start at 100% then decrease to 75%, 50%

58
Q

Which system should weaker patients use when it comes to the DeLorme System and the Oxford System?

A

DeLorme system

59
Q

What are some advantages of mechanical resistance exercises?

A
  • provides greater resistance than the therapist can
  • quantitative tracking
  • improves dynamic and static resistance
  • good for high rep training
60
Q

What are some disadvantages of mechanical resistance exercises?

A
  • provides max load at only one point in the range
  • doesn’t account for painful movements
  • can be expensive to buy and maintain
  • levels and weights are limited by the manufacturer
61
Q

True or False:
Muscles contract and produce force without making the joints move visibily.

A

True

62
Q

For isometric (static) exercises, what is the rationale for use?

A

provides static strength and endurance training, which is important for controlling the body during daily activities

63
Q

For isometric (static) exercises, what is the muscle-setting exercises?

A
  • static contractions done by repeating muscle contractions and relaxations
  • usually done against little to no resistance (wall sits, planks, bridges)
64
Q

For isometric (static) exercises, what are the benefits?

A
  • doesn’t improve strength much unless muscles are very weak
  • can help prevent muscle loss and improve blood flow
65
Q

For dynamic (concentric and eccentric) exercises, what is the rationale?

A

both important for rehab and conditioning

66
Q

For dynamic (concentric and eccentric) exercises, what are the daily activities?

A

mimic movements in everyday life

67
Q

For dynamic (concentric and eccentric) exercises, what are the special considerations for eccentric training?

A

vital for rehab, especially after injury or sugery, helps prevent reinjury

68
Q

For dynamic (concentric and eccentric) exercises, what are the characteristics?

A

impact on strength, speed, energy, specificity of training, cross-training effects, and muscle

69
Q

What is the difference between open kinetic chain and closed kinetic chain?

A

OKC: distal end not fixed
CKC: distal end is fixed

70
Q

What does P.E.E.R. stand for?

A

Perform, Evaluate, Establish, Reevaluate

71
Q

What are the three steps for prepping for resistance exercise with a patient?

A
  1. selecting and prescribing resistance exercise (effectiveness and appropriateness)
  2. determining equipment (consider patient goals)
  3. exercise plan and procedures (explain plan and follow through)
72
Q

You should ALWAYS __________ each exercise and the correct movement pattern when working with a patient

A

demonstrate

73
Q

Most adults do ___ to ___ reps with moderate weight.

A

8 to 12

74
Q

What are 3 things you need to do when monitoring the patient during exercise?

A
  1. watch for posture and correct movements
  2. adjust as needed
  3. check vital signs regularly to see how their body is responding
75
Q

True or False:
you don’t need to do a cool down after exercise

A

false, you need to

76
Q

What is the Valsalva Maneuver?

A

holding breath, closing throat, and squeeing abdomen can risk heart issue

77
Q

Which type of patients are at risk for the valsalva?

A
  • heart issues
  • high BP
  • certain surgeries
78
Q

What are the two types of exercise-induced muscle soreness and what are they?

A
  1. Acute: occurs during or after strenuous exercise
  2. DOMS: appears 12-24 hours post vigorous exercise, linked to muscle damage
79
Q

What are ways to prevent or treat DOMS?

A
  1. gradually increase exercise
  2. do a light warmup/cool down
  3. gentle stretching may help but not fully proven
80
Q

You should _____ dynamic resistance if there is severe pain or inflammation in joints or muscles

A

avoid

81
Q

True or False:
no pain = no gain

A

False, if there is pain, there will be no gain

82
Q

True or False:
Patients with severe heart or lung conditions should avoid vigorous activities

A

True

83
Q

About how long should you post pone resistance training after a patient has had a heart attack or? bypass surgery

A

5 weeks

84
Q

What are some examples of free weights?

A
  • dumbbells
  • barbells
  • weighted balls
  • cuff weights
  • weighted vests
  • sandbags
85
Q

What are some advantages of free weights and simple weight pulley systems?

A
  • can be done in various positions
  • can include isometric and resisted weight bearing activities
  • activates stabilizing muscles
  • offers a wide ROM mimicking daily tasks
  • if there’s a range of free weights, resistance can be adjusted in small increments.
86
Q

What are some disadvantages of free weights and simple weight pulley systems?

A
  • use free weights and weight pulley systems slowly to avoid accidents
  • dumbbells and barbells need time to set up properly
  • for bilateral exercises, a spotter may be needed
87
Q

What are some types of elastic resistance?

A
  • elastic bands
  • elastic tubing
88
Q

Properties of elastic resistance: implications for exercise include:

A
  • effect of elongation of elastic material
  • determination and quantification of resistance
  • fatigue characteristics of elastic products
89
Q

What does the application of elastic resistance include?

A
  • selecting the appropriate grade of resistance
  • selecting the appropriate length
  • securing bands or tubing
  • setting up an exercise
  • progressing exercise
90
Q

What are some advantages of elastic resistance devices?

A
  • portable and affordable
  • versatile, accommodating various movements and positions
  • safe for moderate to fast movements with elastic resistance, as if there’s no inertia to overcome
91
Q

What are some disadvantages of elastic resistance devices?

A
  • need to check tables for resistance levels
  • lack of stabilization, leading to extra movements
  • hard to gauge wear and tear
  • some products contain latex
92
Q

What are some equipments for dynamic stabilization training?

A
  • body blade*
  • swiss balls (stability balls)
93
Q

What are some closed chain training devices?

A
  • body weight resistance
  • slide boards
  • balance equipment
  • mini-trampolines
94
Q

What are some reciprocal exercise equipment?

A
  • stationary exercise cycles
  • portable resistive reciprocal exercise units
  • equipment combining UE and LE resistance
  • stair stepping machines
  • ellipticals
  • UE ergometers
95
Q

True or False:
When matching resistance to muscle strength, you should adjust resistance to match the muscle’s strength throughout the ROM

A

True

96
Q

For leverage advantage, you should hold the patient’s limb close to your ____ for extra support, not just your arm strength.

A

body

97
Q

Apply force ___________ to the movement for maximum efficency.

A

perpendicular

98
Q

What are some advantages of manual resistance exercise?

A
  • most effective during early stages of rehab (MMT of 4/5)
  • effective form for transitioning into mechanical resisted movements
  • more finely graded resistance than mechanical
  • resistance is adjustable throughout ROM as therapist responds to patient’s efforts or pain
  • muscle works maximally at all portions of ROM
  • useful for dynamic or static strengthening
  • can be performed in a variety of positions
99
Q

What are some disadvantages of manual resistance exercise?

A
  • exercise load is subjective; cannot be measured
  • amount of resistance is limited to the therapist
  • speed of movement is slow to moderate
  • can’t be performed independently
  • not useful for a home program unless a caregiver is present
  • labor and time intensive for the therapist
100
Q

What are the 3 approaches you should practice for manual resistance?

A
  1. apply progressive resistive manual resistance using a smooth transition from concentric to eccentric resistance
  2. apply isolated manual resistance through concentric contraction or eccentric contraction?
  3. apply a 6 second isometric contraction at varying positions within the joint ROM
101
Q

What is elastic resistance?

A

a form of variable resistance in that the encountered resistance progressively increases as the elastic product is elongated

102
Q

True or False:
As a greater stretch resistance is encountered, a greater contractile force is needed to overcome the resistance.

A

True

103
Q

The length-load profile of elastic bands means that as the stretch length _______, tension on the band ________ to resist the encountered force.

A

increases, increases

104
Q

True or False:
the greater the stretch force on the band, the higher its resistance to stretch becomes.

A

True

105
Q

Elastic resistance has a ______ force impact on the joints

A

lower

106
Q

True or False:
Elastic resistance is impacted by gravity

A

False

107
Q

Elastic products tend to fatigue over time due to:

A
  • loss of force-generating property
  • Viscoelastic creep
  • heat and humidity
108
Q

What is viscoelastic creep?

A

when constant load is placed on elastic material and over time causes it to become brittle and eventually break

109
Q

Application of elastic resistance includes:

A
  • select appropriate grade of material
  • secure bands or tubing
  • setting up exercise
  • progressing exercises
110
Q

What are 3 types of elastic resistance?

A
  1. resistance tubes
  2. weightlifting bands (the bands we received)
  3. rehabilitation bands (therabands)
111
Q

What are loop resistance bands also known as?

A

power resistance bands

112
Q

What are the pros of giant flat rubber bands?

A

versatile and useful for various exercises

113
Q

What uses do giant flat rubber bands (loop resistance bands) have?

A
  • body weight assistance and resistance (pulls ups/push ups)
  • full body workout
  • static stretching
  • combine with free weights
  • width determines resistance
  • mainly for resistance training
114
Q

What uses do resistance band tubes with handles offer?

A
  • mimic gym machine and dumbell exercises
  • easy to anchor
  • versatile exercises
  • full body workout
  • resistance level (thicker the band = more resistance)
  • mainly for resistance training and muscle activation
115
Q

What uses do rubber mini-bands and fabric non-slip hip circle bands offer?

A
  • similar to power resistance loop bands (shorter and wider in design)
  • non-slip
  • usage (normally wrapped around legs but can be used elsewhere)
  • benefits (weight train, core stabilization, form, hip activation)
  • variety in resistance
  • mainly for lower body
116
Q

What uses do light therabands offer?

A
  • used for patients recovering from injury or elderly
  • works well with pilates and fat burning exercise
  • dynamic stretching
  • enhances stretch, improve mobility, increase ROM
  • mainly used in rehab
117
Q

What uses do figure 8 bands offer?

A
  • upper and lower body
  • similar to mini bands for lateral movements and tube resistance for machine/dumbbells
  • best for pushing and pulling exercises in sagittal and lateral planes
  • mainly used for upper body resistance and activation

THY 413 Kinesiotherapy 2 (4 decks)

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