Quiz 3: Resistance Exercise Flashcards
What is resistance exercise?
an activity in which a dynamic or static muscle contractions is resisted by an outside force applied manually or mechanically
What is muscle performance?
the capacity of a muscle to do work (force x distance)
What are the 3 key elements of muscle performance?
- strength
- power
- endurance
What are some factors that can affect muscle performance?
- injury
- disease
- immobilization
- disuse
- inactivity may impair muscle performance and result in weakness and muscle atrophy
What is strength?
muscle’s ability to overcome resistance in one powerful effort (ability to lift)
What is functional strength?
neuromuscular system’s (ability to generate force) for everyday tasks
What is strength training?
gradually (increasing resistance) to build muscle strength systematically
What is power?
speed of muscle force application (force x distance/time)
What are some examples of power?
quick intense movements
- vertical jump
- shot put
- racing up a flight of stairs
What is the difference between aerobic and anaerobic?
Aerobic: with oxygen
Anaerobic: without oxygen
What is endurance?
Withstand fatigue during long, low-intensity movements
What is cardiopulmonary endurance (CPE)?
heart and lungs ability to efficiently supply oxygen for prolonged, large muscle movements
What are some examples of CPE?
- walking, cycling, swimming, or upper extremity ergometry
What is dynamic muscle endurance?
the ability of a muscle to contract repeatedly against a fixed resistance over extended period
What is static muscle endurance?
the ability of a muscle to sustain a muscle contraction against a fixed resistance over extended period
What is the overload principle?
alteration of intensity or volume of exercise
What is the SAID principle?
always base the specificity of an exercise program on the projected outcome
What is the reversibility principle?
use it or lose it
What are the 3 energy systems in the body?
- aerobic/oxidative development
- (anaerobic) glycolytic development
- ATP-PCr development
______ stores blood supply
Energy
True or False:
Muscles need adequate sources of energy to contract generate tension and resist fatigue.
True
What does fatigue look like in a muscle?
the diminished response of a muscle to a repeated stimulus
What does fatigue look like in cardiopulmonary (whole body)
The diminished response of an individual to prolonged physical activity such as jogging, walking, cycling, or repetitive work
What is the threshold for fatigue?
stopping point
- the level of exercise that cannot be sustained indefinitely
What are some factors that influence fatigue?
- patient’s health status, diet, lifestyle (sedentary/active)
The onset of fatigue is often __________ in patients with neuromuscular, cardiopulmonary, inflammatory, cancer-related, or pyschological disorders
irregular
After exercising, when does lactic acid leave the body?
after an hour
How long does it take for glycogen to replenish in the body?
several days
What does age and muscle performance look like in:
early childhood and preadolescence?
strength increases for both boys and girls until puberty
What does age and muscle performance look like in:
adolescence?
boys experience rapid strength growth due to hormone changes
What does age and muscle performance look like in:
young and middle adulthood?
women peak in their 20s, men peak around age 30
What does age and muscle performance look like in:
late adulthood?
muscle strength declines with age, accelerating in the sixties and beyond
True or False:
Fear, sadness, and difficulty focusing or remembering can affect movement.
True
________ is how much someone wants to exercise and __________, like encouragement, helps them stay motivated
Motivated / feedback
True or False:
when you start resistance training, your muscle quickly get stronger because your nerves improve at you controlling them
True
What is hypertrophy?
muscles grow larger due to increased myofibrillar volume
What is hyperplasia?
more muscle fibers are created
What are Type IIb fibers?
grow bigger with heavy resistance training
What are Type IIb to IIa transformation?
occurs with endurance and early heaving resistance training
What are Type I fibers?
(slow twitch)
- sustain muscle contraction for long periods with low tension (endurance)
What are Type II fibers?
(fast twitch)
- geared towards anaerobic metabolism (weight lift or burst of energy
Low intensity, high-volume training causes capillary density to ________
increase
High intensity, low-volume training causes capillary density to ___________
decrease
True or False:
Athletes who participate in heavy resistance training have fewer capillaries per muscle fiber than endurance and untrained individuals
True
Increased tendon strength occurs at the ____________________ _________
musculotendinous joint
Increased ligament strength may occur at the ____________ ____________
ligament-bone interface
True or False:
Stronger ligaments and tendons may be less prone to injury
true
What is recommended to minimize risk of fractures or to improve bone density in individuals with osteoporosis or osteopenia?
physical activity and exercises
What does FITT stand for?
frequency
intensity
time
type
What does the FITT principle stand for for resistance exercises?
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
What is alignment?
proper positioning of body parts during exercise
What is muscle action?
specific movements and muscle use
What is alignment and gravity?
positioning with respect to gravity
What is external stabilization and internal stabilization?
E: using equipment to stabilize
I: using muscles without affecting the main exercise to stabilize
What are the rep indications for the following?
- strength
- hypertrophy
- muscle endurance
strength = 2-4 RM
hypertrophy = 8 -12 RM
ME = 15-20 RM
What is the difference between momentary muscle failure and maximal effort?
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)
What is the difference between the DeLorme System and the Oxford System?
D: 10 reps start at 50% then increase to 75%, 100%
O: 10 reps start at 100% then decrease to 75%, 50%
Which system should weaker patients use when it comes to the DeLorme System and the Oxford System?
DeLorme system
What are some advantages of mechanical resistance exercises?
- provides greater resistance than the therapist can
- quantitative tracking
- improves dynamic and static resistance
- good for high rep training
What are some disadvantages of mechanical resistance exercises?
- 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
True or False:
Muscles contract and produce force without making the joints move visibily.
True
For isometric (static) exercises, what is the rationale for use?
provides static strength and endurance training, which is important for controlling the body during daily activities
For isometric (static) exercises, what is the muscle-setting exercises?
- static contractions done by repeating muscle contractions and relaxations
- usually done against little to no resistance (wall sits, planks, bridges)
For isometric (static) exercises, what are the benefits?
- doesn’t improve strength much unless muscles are very weak
- can help prevent muscle loss and improve blood flow
For dynamic (concentric and eccentric) exercises, what is the rationale?
both important for rehab and conditioning
For dynamic (concentric and eccentric) exercises, what are the daily activities?
mimic movements in everyday life
For dynamic (concentric and eccentric) exercises, what are the special considerations for eccentric training?
vital for rehab, especially after injury or sugery, helps prevent reinjury
For dynamic (concentric and eccentric) exercises, what are the characteristics?
impact on strength, speed, energy, specificity of training, cross-training effects, and muscle
What is the difference between open kinetic chain and closed kinetic chain?
OKC: distal end not fixed
CKC: distal end is fixed
What does P.E.E.R. stand for?
Perform, Evaluate, Establish, Reevaluate
What are the three steps for prepping for resistance exercise with a patient?
- selecting and prescribing resistance exercise (effectiveness and appropriateness)
- determining equipment (consider patient goals)
- exercise plan and procedures (explain plan and follow through)
You should ALWAYS __________ each exercise and the correct movement pattern when working with a patient
demonstrate
Most adults do ___ to ___ reps with moderate weight.
8 to 12
What are 3 things you need to do when monitoring the patient during exercise?
- watch for posture and correct movements
- adjust as needed
- check vital signs regularly to see how their body is responding
True or False:
you don’t need to do a cool down after exercise
false, you need to
What is the Valsalva Maneuver?
holding breath, closing throat, and squeeing abdomen can risk heart issue
Which type of patients are at risk for the valsalva?
- heart issues
- high BP
- certain surgeries
What are the two types of exercise-induced muscle soreness and what are they?
- Acute: occurs during or after strenuous exercise
- DOMS: appears 12-24 hours post vigorous exercise, linked to muscle damage
What are ways to prevent or treat DOMS?
- gradually increase exercise
- do a light warmup/cool down
- gentle stretching may help but not fully proven
You should _____ dynamic resistance if there is severe pain or inflammation in joints or muscles
avoid
True or False:
no pain = no gain
False, if there is pain, there will be no gain
True or False:
Patients with severe heart or lung conditions should avoid vigorous activities
True
About how long should you post pone resistance training after a patient has had a heart attack or? bypass surgery
5 weeks
What are some examples of free weights?
- dumbbells
- barbells
- weighted balls
- cuff weights
- weighted vests
- sandbags
What are some advantages of free weights and simple weight pulley systems?
- 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.
What are some disadvantages of free weights and simple weight pulley systems?
- 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
What are some types of elastic resistance?
- elastic bands
- elastic tubing
Properties of elastic resistance: implications for exercise include:
- effect of elongation of elastic material
- determination and quantification of resistance
- fatigue characteristics of elastic products
What does the application of elastic resistance include?
- selecting the appropriate grade of resistance
- selecting the appropriate length
- securing bands or tubing
- setting up an exercise
- progressing exercise
What are some advantages of elastic resistance devices?
- 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
What are some disadvantages of elastic resistance devices?
- need to check tables for resistance levels
- lack of stabilization, leading to extra movements
- hard to gauge wear and tear
- some products contain latex
What are some equipments for dynamic stabilization training?
- body blade*
- swiss balls (stability balls)
What are some closed chain training devices?
- body weight resistance
- slide boards
- balance equipment
- mini-trampolines
What are some reciprocal exercise equipment?
- stationary exercise cycles
- portable resistive reciprocal exercise units
- equipment combining UE and LE resistance
- stair stepping machines
- ellipticals
- UE ergometers
True or False:
When matching resistance to muscle strength, you should adjust resistance to match the muscle’s strength throughout the ROM
True
For leverage advantage, you should hold the patient’s limb close to your ____ for extra support, not just your arm strength.
body
Apply force ___________ to the movement for maximum efficency.
perpendicular
What are some advantages of manual resistance exercise?
- 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
What are some disadvantages of manual resistance exercise?
- 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
What are the 3 approaches you should practice for manual resistance?
- apply progressive resistive manual resistance using a smooth transition from concentric to eccentric resistance
- apply isolated manual resistance through concentric contraction or eccentric contraction?
- apply a 6 second isometric contraction at varying positions within the joint ROM
What is elastic resistance?
a form of variable resistance in that the encountered resistance progressively increases as the elastic product is elongated
True or False:
As a greater stretch resistance is encountered, a greater contractile force is needed to overcome the resistance.
True
The length-load profile of elastic bands means that as the stretch length _______, tension on the band ________ to resist the encountered force.
increases, increases
True or False:
the greater the stretch force on the band, the higher its resistance to stretch becomes.
True
Elastic resistance has a ______ force impact on the joints
lower
True or False:
Elastic resistance is impacted by gravity
False
Elastic products tend to fatigue over time due to:
- loss of force-generating property
- Viscoelastic creep
- heat and humidity
What is viscoelastic creep?
when constant load is placed on elastic material and over time causes it to become brittle and eventually break
Application of elastic resistance includes:
- select appropriate grade of material
- secure bands or tubing
- setting up exercise
- progressing exercises
What are 3 types of elastic resistance?
- resistance tubes
- weightlifting bands (the bands we received)
- rehabilitation bands (therabands)
What are loop resistance bands also known as?
power resistance bands
What are the pros of giant flat rubber bands?
versatile and useful for various exercises
What uses do giant flat rubber bands (loop resistance bands) have?
- 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
What uses do resistance band tubes with handles offer?
- 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
What uses do rubber mini-bands and fabric non-slip hip circle bands offer?
- 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
What uses do light therabands offer?
- 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
What uses do figure 8 bands offer?
- 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
