Resistan Exercise

Question 1

What are the goals of resistance exercise

Answer 1

• strengthening
• endurance
• power
• motor learning

Question 2

What is strength training used for

Answer 2

Hypertrophy of type II fibers

Question 3

What is endurance training used for

Answer 3

Targeting more type I fibers

Question 4

What is the equation for power

Answer 4

work/time

Question 5

what is power the function of

Answer 5

strength and speed

Question 6

What exercises are usually used for power

Answer 6

plyometrics

Question 7

what is motor learning

Answer 7

training muscles to work

Question 8

What should you consider when picking an exercise

Answer 8

• Goals of the exercise
• muscle fiber type we are trying to train
• length tension relationship
• how much overload is needed
• what is the muscle supposed to do, specificity of ex

Question 9

what are the different types of resistance

Answer 9

isometric
isotonic (concentric or eccentric)
isokinetic

Question 10

what are the types of exercise modes

Answer 10

type of resistance
kinetic chain
application of resistance

Question 11

What type of resistance is characterized as constant resistance at 0 degrees//sec, and force produced but not work

Answer 11

isometric

Question 12

how long should you hold isometric contraction for adaptation

Answer 12

6 seconds

Question 13

what can isometrics aid in decreasing

Answer 13

swelling

Question 14

what could isometrics potentially iritation

Answer 14

joints

Question 15

Which type of resistance is usually not functional

Answer 15

isometric

Question 16

what are the different types of isometrics

Answer 16

muscle setting
resisted isometric
stabilization exercises

Question 17

what is muscle setting used for

Answer 17

circulation, relaxation, decrease pain, and spasm, retard atrophy

Question 18

what is resisted isometric used for

Answer 18

maintain or increase strength

Question 19

what is stabilization exercises in isometrics used for

Answer 19

co-contraction, typically in the mid range of ROM

Question 20

what type of resistance is characterized by a fixed resistance at variable speed and exercising through the full ROM

Answer 20

isotonic

Question 21

what does isotonic resistance help to increase

Answer 21

strength, endurance, and power

Question 22

Isotonic resistance is a good way to continue what kind of learning

Answer 22

motor leanring

Question 23

where does isotonic resistance load the muscle

Answer 23

at its the weakest point

Question 24

what isotonic resistance has the greatest force development

Answer 24

eccentric

Question 25

what type of isotonic resistance has the greatest number of motor units recruited

Answer 25

concentric

Question 26

what are examples of constant resistance with isotonic movements

Answer 26

free weights, cuff weights, multi axial

Question 27

what are examples of variable resistance with isotonic movements

Answer 27

nautilus, pulley with cam, eagle, tubing

Question 28

what are characteristics of open chain exercises

Answer 28

concentric/ecc/isometric isolation concentration on one motion

Question 29

what are characteristics of closed chain exercises

Answer 29

- concentric/ecc/isometric - more functional, therefore less isolated - effect to NM system: proprioception, stretch, strength, and power

Question 30

what are isokinetic

Answer 30

constant resistance at a fixed speed, with the resistance varying accord to the force exerted

Question 31

what are characteristics of isokinetic

Answer 31

- accomandating resistance - maximum resistance throughout range of motion - velocity spectrum - high cost - feasibility --> large piece of equipment, length set up

Question 32

what are some precautions or contraindications to resistance exercise

Answer 32

``` CV (valsava maneuver) fatigue substitue motions OP exercise induced muscle soreness inflamation ```

Question 33

what are exercise induced injury related to

Answer 33

eccentrics

Question 34

what are possible mechanisms that could lead to exercise induced injury

Answer 34

- early in exercise, type II fiber fatigue - based on ability to regenerate ATP, so muscles can become stiffer - subsequent stretch of stiff fibers disrupts them

Question 35

What is the evidence on rest with tissues

Answer 35

rest is good | too much rest is bad

Question 36

how do you determine how much rest is needed

Answer 36

phase of healing iritiablity estimate stage of injury: acute, subacute, chronic specialty of the pt

Question 37

what is the evidence on pretraining

Answer 37

it can reduce impairments and improve function and disability

Question 38

why can pretraining reduce impairments

Answer 38

increase force; likely improves motor control; decreases pain

Question 39

patient A: - novice runner - runs 2x/wk x 2-3 mi - pain 4-8/10 Patient B: - novice runner - runs 4-5x/wk x 5-7 mi - pain 0-2/1- would you give these pts the same exercise

Answer 39

You could but you would integrate certain exercises at different times

Question 40

What is internal load

Answer 40

Biological stressors on the athlete

Question 41

What are external loads

Answer 41

Some objective measure of work performed

Question 42

What kind of training is RPE used for

Answer 42

Aerobic or resistance training

Question 43

What is RIR used for

Answer 43

resistance training (could be better than RPE)

Question 44

What can RIR be helpful for

Answer 44

predicting fatigue and when someone is close to failure

Question 45

What is sRPE used for

Answer 45

rating the RPE after the sedation

Question 46

what should you consider when giving exercises to pts who are not athletes

Answer 46

- if the exercise is too easy or hard - want to find a balance between effort and causing symptoms - does it cause pain - is pt using correct technique - where does pt feel the exercises - does exercise adress impairments - is it specific to the pt

Question 47

when should you modify exercises to make them easier

Answer 47

- poor technique - pain - weakness - poor tolerance for exercise - pt doesn't feel it where they are supposed to

Question 48

What are ways to modify exercises to make it less challenging

Answer 48

- decreases or modify ROM - put pt in position can be successful - provide feedback - progression - mobility before stability

Question 49

when should you modify exercises to make them more challenging

Answer 49

- good technique - minimal pain - minimal to no fatigue at end of the set

Question 50

How can you modify exercises to make it more challenging

Answer 50

- progress load - change position - decrease cueing - progress from isolated movement to functional movements - increase complexity of movement - have pt multitaks - sometimes less is more