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MSK II > Resistan Exercise > Flashcards

Resistan Exercise Flashcards

1
Q

What are the goals of resistance exercise

A
  • strengthening
  • endurance
  • power
  • motor learning
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2
Q

What is strength training used for

A

Hypertrophy of type II fibers

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3
Q

What is endurance training used for

A

Targeting more type I fibers

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4
Q

What is the equation for power

A

work/time

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5
Q

what is power the function of

A

strength and speed

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6
Q

What exercises are usually used for power

A

plyometrics

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7
Q

what is motor learning

A

training muscles to work

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8
Q

What should you consider when picking an exercise

A
  • 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
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9
Q

what are the different types of resistance

A

isometric
isotonic (concentric or eccentric)
isokinetic

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10
Q

what are the types of exercise modes

A

type of resistance
kinetic chain
application of resistance

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11
Q

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

A

isometric

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12
Q

how long should you hold isometric contraction for adaptation

A

6 seconds

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13
Q

what can isometrics aid in decreasing

A

swelling

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14
Q

what could isometrics potentially iritation

A

joints

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15
Q

Which type of resistance is usually not functional

A

isometric

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16
Q

what are the different types of isometrics

A

muscle setting
resisted isometric
stabilization exercises

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17
Q

what is muscle setting used for

A

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

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18
Q

what is resisted isometric used for

A

maintain or increase strength

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19
Q

what is stabilization exercises in isometrics used for

A

co-contraction, typically in the mid range of ROM

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20
Q

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

A

isotonic

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21
Q

what does isotonic resistance help to increase

A

strength, endurance, and power

22
Q

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

A

motor leanring

23
Q

where does isotonic resistance load the muscle

A

at its the weakest point

24
Q

what isotonic resistance has the greatest force development

A

eccentric

25
Q

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

A

concentric

26
Q

what are examples of constant resistance with isotonic movements

A

free weights, cuff weights, multi axial

27
Q

what are examples of variable resistance with isotonic movements

A

nautilus, pulley with cam, eagle, tubing

28
Q

what are characteristics of open chain exercises

A

concentric/ecc/isometric
isolation
concentration on one motion

29
Q

what are characteristics of closed chain exercises

A
  • concentric/ecc/isometric
  • more functional, therefore less isolated
  • effect to NM system: proprioception, stretch, strength, and power
30
Q

what are isokinetic

A

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

31
Q

what are characteristics of isokinetic

A
  • accomandating resistance
  • maximum resistance throughout range of motion
  • velocity spectrum
  • high cost
  • feasibility –> large piece of equipment, length set up
32
Q

what are some precautions or contraindications to resistance exercise

A 
CV (valsava maneuver)
fatigue 
substitue motions
OP
exercise induced muscle soreness
inflamation
33
Q

what are exercise induced injury related to

A

eccentrics

34
Q

what are possible mechanisms that could lead to exercise induced injury

A
  • 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
35
Q

What is the evidence on rest with tissues

A

rest is good

too much rest is bad

36
Q

how do you determine how much rest is needed

A

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

37
Q

what is the evidence on pretraining

A

it can reduce impairments and improve function and disability

38
Q

why can pretraining reduce impairments

A

increase force; likely improves motor control; decreases pain

39
Q

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

A

You could but you would integrate certain exercises at different times

40
Q

What is internal load

A

Biological stressors on the athlete

41
Q

What are external loads

A

Some objective measure of work performed

42
Q

What kind of training is RPE used for

A

Aerobic or resistance training

43
Q

What is RIR used for

A

resistance training (could be better than RPE)

44
Q

What can RIR be helpful for

A

predicting fatigue and when someone is close to failure

45
Q

What is sRPE used for

A

rating the RPE after the sedation

46
Q

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

A
  • 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
47
Q

when should you modify exercises to make them easier

A
  • poor technique
  • pain
  • weakness
  • poor tolerance for exercise
  • pt doesn’t feel it where they are supposed to
48
Q

What are ways to modify exercises to make it less challenging

A
  • decreases or modify ROM
  • put pt in position can be successful
  • provide feedback
  • progression
  • mobility before stability
49
Q

when should you modify exercises to make them more challenging

A
  • good technique
  • minimal pain
  • minimal to no fatigue at end of the set
50
Q

How can you modify exercises to make it more challenging

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

MSK II (10 decks)

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