Rehabilitation Week 2 Flashcards
Forms of human movement
Physical activity (_____ movement)
Resistance exercise (force applied against an _____ resistance)
Aerobic exercise training: walking, steady state, long _____ distance, fartlek (_____ play), interval
Physical activity (unstructured movement)
Resistance exercise (force applied against an external resistance)
Aerobic exercise training: walking, steady state, long slow distance, fartlek (speed play), interval
Terminology
Volume: a measure of the _____ of work peformed
Intensity: a measure of the _____ of work performed
_____ relationship between volume and intensity
Frequency: a measure of how _____ one trains
Volume: a measure of the quantity of work performed
Intensity: a measure of the quality of work performed
Inverse relationship between volume and intensity
Frequency: a measure of how often one trains
Principles of exercise rehabilitation
After an acute injury:
Control _____ and secondary _____ reaction
RICER: _____ > _____ activity > _____ > _____ > _____ > referral
_____ pain
Maintain CRF (_____ _____ form)
After an acute injury:
Control inflammation and secondary hypoxic reaction
RICER: Protect > restrict activity > ice > compression > elevation > referral
Control pain
Maintain CRF (Case report form)
Periodisation cycles
Workouts (_____/_____)
Microcycle (__ week)
Mesocycle (training block or cycle __-__ weeks)
Macrocycle (_____ training period e.g. _____)
Workouts (hours/minutes)
Mircocycle (1 week)
Mesocycle (training block or cycle 3-4 weeks)
Macrocycle (complete training period e.g. season)
Periodisation
The _____ variation in training methods, volume, _____ (load) and duration of effort designed to bring about optimal _____ at the appropriate time
The planned variation in training methods, volume, intensity (load) and duration of effort designed to bring about optimal performance at the appropriate time
Periodisation
General guidelines:
Work back from the _____ or return to sport/work
Increase _____ intensity or duration
Periodisation tools to consider - Strava, _____ peaks, etc
Methods: increase workload by ~__% or up 2-3, __ back
General guidelines:
Work back from the competition or return to sport/work
Increase either intensity or duration
Periodisation tools to consider - Strava, Training Peaks, etc
Methods: increase workload by ~2% or up 2-3, 1 back
Flexibility and ROM
After injury _____ is critical to healing but the longer it is immobilised, the longer it takes for the tissues _____ to be restored.
After injury immobilisation is critical to healing but the longer it is immobilised, the longer it takes for the tissues flexibility to be restored.
Flexibility and ROM
Immobilisation increases _____ of collagen
Early _____ increases collagen strength
Immobilised muscles _____, adhesion to fascia occur as well as a host of _____ changes
Limited weight bearing of articular cartilages _____ degeneration and may _____ repair
Immobilisation increases mal-alignment of collagen
Early remobilisation increases collagen strength
Immobilised muscles atrophy, adhesions to fascia occur as well as a host of metabolic changes
Limited weight bearing of articular cartilage decreases degeneration and may increase repair
Mechanical properties
_____: the ability of a structure to return to its normal length after application of an elongation force or load
_____: is the resistance to an outside force the causes a fluid-like, permanent deformation
_____: ability to resist a change of shape when to an outside load but inability to completely revert to previous state
_____: the ability of a substance to undergo permanent change in size and shape
_____: elongation of a tissue which occurs over constant low level loading
_____: force that changes shape
_____: amount of deformation a structure undergoes when force is applied
_____: repetitive stretching increases temperature and ROM (PNF)
Elasticity: the ability of a structure to return to its normal length after application of an elongation force or load
Viscosity: is the resistance to an outside force the causes a fluid-like, permanent deformation
Viscoelasticity: ability to resist a change of shape when to an outside load but inability to completely revert to previous state
Plasticity: the ability of a substance to undergo permanent change in size and shape
Creep: elongation of a tissue which occurs over constant low level loading
Stress: force that changes shape
Strain: amount of deformation a structure undergoes when force is applied
Hysteresis: repetitive stretching increases temperature and ROM (PNF)
Muscles spindles
Lie between the _____ muscle fibres
sensitive to _____
Muscle fibres containing muscles spindles are _____ muscle fibres
Less = more _____ movements
Lie between the extrafusual muscle fibres
Sensitive to stretch
Muscle fibres containing muscle spindles are intrafusal muscle fibres
Less = more precise movements
Golgi tendon ogans
GTOs are sensitive to _____ and tension in muscle
Located at the _____ junctions
Contain __ nerves
When stimulated the GTO inhibits the _____ motor neuron of its own muscle and activation of the _____
GTOs are sensitive to contraction and tension in muscle
Located at the musculotendinous junctions
Contain 1b nerves
When stimulated the GTO inhibits the alpha motor neuron of its own muscle and activation of the antagonist
Stretching techniques
S_____
D_____
B_____
PNF - Proprioceptive neuromuscular facilitation, contract-relax, _____-_____-_____-_____ (CRAC)
Static
Dynamic
Ballistic
PNF - Proprioceptive neuromuscular facilitation, contract-relax, contract-relax-antagonist-contract (CRAC)
Stretching techniques: Contract-relax
Contract muscles in position of _____
Relax and stretch further
Repeat starting from position of _____ stretch
Contract muscles in position of stretch
Relax and stretch further
Repeat starting from position of greater stretch
Stretching techniques: CRAC
_____ muscle in position of stretch
Relax and stretch further while contracting the stretched muscle’s _____
Repeat starting from position of _____ stretch
Contract muscle in position of stretch
Relax and stretch further while contracting the stretched muscle’s antagonist
Repeat starting from position of greater stretch
PNF stretching explained
1) _____ inhibition occurs when the GTOs sending inhibitory facilitation because the muscle either contracts or stretches
2) _____ inhibition - one muscle contracts, the other relaxes
3) _____ properties succumb to creep
4) the _____-_____ theory of pain. Pain sensitivity _____ over time.
1) autogenic inhibition occurs when the GTOs sending inhibitory facilitation because the muscle either contracts or stretches
2) reciprocal inhibition - one muscle contracts, the other relaxes
3) Viscoelastic properties succumb to creep
4) the gate-control theory of pain. Pain sensitivity decreases over time
