Resistan Exercise Flashcards
What are the goals of resistance exercise
- strengthening
- endurance
- power
- motor learning
What is strength training used for
Hypertrophy of type II fibers
What is endurance training used for
Targeting more type I fibers
What is the equation for power
work/time
what is power the function of
strength and speed
What exercises are usually used for power
plyometrics
what is motor learning
training muscles to work
What should you consider when picking an exercise
- 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
what are the different types of resistance
isometric
isotonic (concentric or eccentric)
isokinetic
what are the types of exercise modes
type of resistance
kinetic chain
application of resistance
What type of resistance is characterized as constant resistance at 0 degrees//sec, and force produced but not work
isometric
how long should you hold isometric contraction for adaptation
6 seconds
what can isometrics aid in decreasing
swelling
what could isometrics potentially iritation
joints
Which type of resistance is usually not functional
isometric
what are the different types of isometrics
muscle setting
resisted isometric
stabilization exercises
what is muscle setting used for
circulation, relaxation, decrease pain, and spasm, retard atrophy
what is resisted isometric used for
maintain or increase strength
what is stabilization exercises in isometrics used for
co-contraction, typically in the mid range of ROM
what type of resistance is characterized by a fixed resistance at variable speed and exercising through the full ROM
isotonic
what does isotonic resistance help to increase
strength, endurance, and power
Isotonic resistance is a good way to continue what kind of learning
motor leanring
where does isotonic resistance load the muscle
at its the weakest point
what isotonic resistance has the greatest force development
eccentric
what type of isotonic resistance has the greatest number of motor units recruited
concentric
what are examples of constant resistance with isotonic movements
free weights, cuff weights, multi axial
what are examples of variable resistance with isotonic movements
nautilus, pulley with cam, eagle, tubing
what are characteristics of open chain exercises
concentric/ecc/isometric
isolation
concentration on one motion
what are characteristics of closed chain exercises
- concentric/ecc/isometric
- more functional, therefore less isolated
- effect to NM system: proprioception, stretch, strength, and power
what are isokinetic
constant resistance at a fixed speed, with the resistance varying accord to the force exerted
what are characteristics of isokinetic
- accomandating resistance
- maximum resistance throughout range of motion
- velocity spectrum
- high cost
- feasibility –> large piece of equipment, length set up
what are some precautions or contraindications to resistance exercise
CV (valsava maneuver) fatigue substitue motions OP exercise induced muscle soreness inflamation
what are exercise induced injury related to
eccentrics
what are possible mechanisms that could lead to exercise induced injury
- 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
What is the evidence on rest with tissues
rest is good
too much rest is bad
how do you determine how much rest is needed
phase of healing
iritiablity estimate
stage of injury: acute, subacute, chronic
specialty of the pt
what is the evidence on pretraining
it can reduce impairments and improve function and disability
why can pretraining reduce impairments
increase force; likely improves motor control; decreases pain
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
You could but you would integrate certain exercises at different times
What is internal load
Biological stressors on the athlete
What are external loads
Some objective measure of work performed
What kind of training is RPE used for
Aerobic or resistance training
What is RIR used for
resistance training (could be better than RPE)
What can RIR be helpful for
predicting fatigue and when someone is close to failure
What is sRPE used for
rating the RPE after the sedation
what should you consider when giving exercises to pts who are not athletes
- 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
when should you modify exercises to make them easier
- poor technique
- pain
- weakness
- poor tolerance for exercise
- pt doesn’t feel it where they are supposed to
What are ways to modify exercises to make it less challenging
- decreases or modify ROM
- put pt in position can be successful
- provide feedback
- progression
- mobility before stability
when should you modify exercises to make them more challenging
- good technique
- minimal pain
- minimal to no fatigue at end of the set
How can you modify exercises to make it more challenging
- progress load
- change position
- decrease cueing
- progress from isolated movement to functional movements - increase complexity of movement
- have pt multitaks
- sometimes less is more
