RESISTANCE, AEROBIC, AND AQUATIC EXERCISE FINALS Flashcards
It is the capacity of a muscle to do work (force x distance)
Muscle Performance
Complex component of functional movement and is influenced by all of the body systems.
Muscle performance
Factors that affect muscle performance
- Morphological qualities of muscle
- Neurological
- Biochemical
- Biochemical influences
- Metabolic
- Cardiovascular
- Respiratory
- Cognitive
- Emotional Function
The key elements of muscle performance
Strength, Power and Endurance
It is an activity in which dynamic or static muscle contraction is resisted by an outside force applied manually or mechanically.
Resistance Exercise
Resistance Exercise is also referred as?
Resistance Training
It is an essential element of rehabilitation programs for persons with impaired function.
Resistance Training or Exercise
An integral component of a conditioning program for those who wish to promote or maintain health and physical well-being, enhance the performance of motor skills and reduce the risk of injury and disease.
Resistance exercise
Foundation on which a therapist determines whether a program of service of resistance exercise is warranted and likely to be affected.
Comprehensive Examination and Evaluation of the pt and client
A broad term refers to the extent that contractile elements of muscle produce force.
Muscle strength
The greatest measurable force that is exerted by a muscle or muscle group to overcome resistance during a single maximum effort.
Muscle strength
It relates to the ability of the neuromuscular system to produce the appropriate amount of force during functional activities in a smooth and coordinated manner.
Functional strength
It can contribute to major functional losses of even the most basic activities of daily living.
Insufficient muscular strength
High loads; Low Repetitions
Strength training
The development of muscle strength is an integral component of most rehabilitation or conditioning programs of all ages and abilities.
Strength training
The systematic practice of using muscle force to raise, lower, or control heavy external loads for a relatively low number of repetitions or over a short period of time.
Strength training
It is related to strength and speed of movement and is defined as the work (force x distance) produced by a muscle per unit of time ( force x distance/time)
Muscle power
Rate of performing work
Power
High intensity but have short duration
Aerobic power
Low intensity but have high duration
Anaerobic power
The greater the intensity of the exercise and the shorter period is taken to generate force, the greater the muscle power.
Power training
It is a broad term that refers to the ability to perform repetitive or sustained activities over a prolonged period of time.
Endurance
It is associated with repetitive dynamic motor activities walking, cycling, swimming, or upper extremity ergometry, which involve the use of large muscles of the body.
Cardiopulmonary Endurance
The ability of a muscle to repeatedly contract against an external load, generate and sustain tension, and resist fatigue over an extended period.
Muscle Endurance
It is sometimes used interchangeably with muscle endurance.
Aerobic Power
Light load, many repetitions, longer time
Endurance training
It is the systematic practice of using muscle force to raise, lower or control a light external load for many repetitions over an extended period.
Endurance training
The muscle must be challenged to perform at a level greater than to which it is accustomed.
Overload Principle
Light load; many repetitions and longer time
Endurance training
It refers to how much external resistance is imposed on the muscle, whereas the exercise volume includes variables that can be adjusted to increase demands on the muscle progressively.
The intensity of resistance exercise
Variables of the volume of exercise
Repetitions, sets, and frequency
The body will adapt to the specific demands placed on it.
Specific Adaptation to Imposed Demands Principle (SAID Principle)
Bones will adapt based on the stress or demand placed on them
WOLFF’S LAW
Referred to as specificity of exercise, it is a widely accepted concept suggesting the adaptive effects of training for improvement of SPE.
Specificity of training
Carryover of training effects from one variation of exercise or task to another also has been reported.
Transfer of training
Adaptive changes in the body’s system in response to a resistance exercise program are transient unless training-induced improvements are regularly used for functional activities or unless an individual participates in a maintenance program of resistance exercise program.
Reversibility of Principle
Reductions in muscle performance reflect it, begin a week or two after the cessation of resistance exercises and continue until training effects are lost.
Detraining
Factors that Influence Generation in Normal Skeletal Muscle
- Energy Stores and Blood supply
- Fatigue
- Recovery from fatigue /exercise
- Age
- Psychological & Cognitive Factors
Muscle needs adequate _______ to contract, generate tension and resist fatigue. Muscle also needs adequate _____ to provide the tissue with oxygen and nutrients and to transport waste products from muscle to other organs.
Energy stores; and Blood Supply
A complex phenomenon that affects muscle performance
Fatigue
2 types of fatigue
Muscle Fatigue
Cardiopulmonary Fatigue
Two types of fibers
Type I Fiber
Type II Fiber
Phasic, Fast-Twitch
Type II fibers
Tonic, Slow-Twitch
Type I Fibers
Great amount of tension, short time
Type II A Fibers
It is geared toward anaerobic metabolic activity and has a tendency to fatigue more quickly than type II A fibers.
Type II B fibers
Type of fibers that are more resistant to fatigue
Type I fibers
It is an acute physiological response to exercise that is normal and reversible. It is characterized by a gradual decline in the force-producing capacity of the neuromuscular system that leads to a decrease in muscle strength.
Muscle Fatigue
It is the systemic diminished response of an individual to a stimulus resulting from prolonged physical activity such as walking, jogging, cycling, or repetitive work.
Cardiopulmonary Fatigue
Factors that cause cardiopulmonary fatigue
- Decreased blood sugar
- Decreased glycogen stores in muscle and liver
- Depletion of potassium
It is the level of exercise that cannot be sustained indefinitely. It could be noted as the length of time a contraction is maintained, which sets a baseline for adaptive changes.
Threshold for fatigue
Factors that influence fatigue
Patient’s health status
Diet
Lifestyle
Adequate time for fatiguing exercise must be built into every resistance exercise program.
Recovery from Exercise
Muscle performance capability will change across the lifespan.
Age
Psychological & Cognitive Factors for muscle performance
Attention
Motivation and Feedback
A patient must be able to focus on a given task to learn how to perform it correctly.
Attention
It involves the ability to process relevant data while screening out irrelevant information from the environment and to respond to internal cues from the body,
Attention
A patient must be willing to put forth and maintain sufficient effort and adhere to the program over time.
Motivation and Feedback
Physiological Adaptations to Resistance Exercise
- Skeletal Muscle Structure
- Neural System
- Metabolic System
- Body composition
- Connective Tissue
It is well accepted that the initial, rapid gain in the tension-generating capacity of skeletal muscle from a resistance training program is mainly attributed to neural responses.
Neural Adaptations
Skeletal Muscle Adaptations
Hypertrophy
Hyperplasia
Muscle Fiber Type Adaptation
It is an increased in size of an individual muscle fiber caused by increased myofibrillar volume.
Hypertrophy
An increase of muscle fibers
Hyperplasia
A substantial degree of plasticity exists in muscle fibers concerning contractile and metabolic properties.
Muscle Fiber Type Adaptation
Adaptations of Connective Tissue
Tendons, Ligament & Connective Tissue
Bones
Body segments during each unique exercise
Alignment
Proximal or distal joints to prevent substitue motions
Stabilization
The exercise load or level of resistance
Intensity
The total number of repetitions and sets in an exercise session
Volume
the sequence in which muscle groups are exercised during a session
Exercise order
the number of exercise sessions per day or per week
Frequency
the time allotted for recuperation between exercise sets and sessions
Rest interval
The total time committed to a resistance training program
Duration
The type of muscle contraction , type of resistance, arc of movement used, and primary energy system utilized during execise
Mode
The rate at which each exercise is performed
Velocity
The variation of intensity and volume during specific periods of resistance training
Periodization
Exercises that approximate or replicate functional demands
Integration of exercises into functional activities
Low-mid intensity
Sub-maximal loading
high-intensity
Maximal Loading
Proper alignment is determined by considering the fiber orientation, the line of pull, and the specific action desired by the muscle to be strengthened
Alignment and muscle action
Compensatory movement patterns caused by muscle action of a stronger adjacent agonist or a muscle group that normally serve as stabilizer.
Substitue Motions
The alignment or position of the patient or limb concerning gravity will also be important during some forms of resistance exercise.
Alignment and gravity
It can be applied manually by the therapist or the patient with equipment such as belts and straps or using gravity.
External Stabilization
It is achieved by Isometric Contraction of an adjacent
the muscle group that does not impact the desired movement pattern but holds the proximal body segment of the muscle being strengthened firmly.
Internal Stabilization
It is defined as the greatest amount of weight or load that can be moved with control through the full, available range of Motion a specific number of times before fatiguing.
Repetition Maximum
Use of RM
- Identify the initial exercise Load
- Baseline measurement
Progressive Resistance Exercise is found by
Delorme
Training zone
30-40% - sedentary, untrained individual
>80- highly trained individuals
40-70%- healthy but untrained adults
30-50%- for endurance and patients with significant weakness
Baseline measurement is equal to
1 RM
How many RM usually you should give to patients?
10 RM
Categories of Contraction
Dynamic Concentric
Isometric Static
Dynamic Ecccentric
It refers to the number of times the particular movement is performed consecutively
Repetitions
It refers to the number of times the particular movement is performed consecutively.
Repetitions
A predetermined number of consecutive repetitions together is known
Sets
It is a critical element of a resistance training program and is necessary to allow time for the body to recuperate from muscle fatigue.
Rest
Is fundamental to a successful rehabilitation program
Velocity-specific training
When the velocity of limb movement is held by consistent by a rate-controlling device
Isokinetic Contraction
- The distal segment (foot or hand) is assumed to move freely during exercise.
Non-weight bearing and open-chain exercise
The position is assumed and the body moves over a fixed distal segment
Weight-bearing and closed-chain exercise
These are two broad methods by which external resistance can be applied.
Manual Resistance and Mechanical Resistance
It can be implemented by use of an isokinetic dynamometer that controls the velocity by adjusting the external resistance to meet the internal effort during exercise.
Accommodating exercise
Anti-gravity position
Body weight
Executed through only a portion of the available range
Short-arch
Resistance through the full range of motion
Full-arc
It is more effective isolation of muscle groups, and has greater level of control
Non-weight bearing or open-chain exercise
Joint approximation of the soft tissue
Weight Bearing or Closed-chain exercise
Why use NWB and/or WB?
It helps to reduce deficits in muscle performance which improve strength, power, and endurance
Forms of Exercise
- Manual and Mechanical Resistance Exercise
- Constant or variable
- Accommodating Resistance Exercise
- Body weight
Free-weights
Constant or variable
If the intensity of exercise has lower loads and the volume of frequency of exercise has a high number of reps and sets, what is the period of training?
Preparation
If the intensity of exercise has higher loads and the volume of frequency of exercise has a decreased number of reps and sets, what is the period of training?
Competition
If the intensity of exercise has a gradual decrease in exercise loads and the volume of frequency of exercise has an additional decrease in the number of reps and sets, what is the period of training?
Recuperation
Contracts and produces force w/o an appreciable change in the length of the muscle & without visible joint motion
Isometric Exercise
Precautions of Resistance Exercise
- Valsalva Maneuver
- Substitute Motion
- Overtraining & Overwork
- Exercise-Induced Muscle Soreness
- Pathological Fractures
Types of Resistance Exercise
- Manual Resistance Exercise
- Mechanical Resistance Exercise
- Isometric Resistance Exercise
- Dynamic Exercise: Concentric & Eccentric
- Isokinetic Exercise
- Open Kinetic Chain Exercise and Closed Kinetic Chain Exercise
- Dynamic Exercise: Constant and Variable
A type of active-resistive exercise in which external resistance is provided by a therapist or other health professional.
Manual Resistance Exercise
A form of active-resistive exercise in which external resistance is applied through the use of equipment of mechanical apparatus
Mechanical Resistance Exercise
Types of Isometric Exercise
- Muscle setting exercise
- Stabilization Exercise
- Multiple-angle isometrics
Involve low-intensity isometric contractions performed against minor to no resistance.
Muscle-setting Exercise
They are used to decrease muscle pain and spasm and to promote relaxation and circulation during the acute stage of healing after soft-tissue injury.
Muscle-setting Exercise
T or F
Muscle setting if performed against no appreciable resistance, however, it does not improve muscle strength except in very weak muscles.
T
T or F
Setting exercises cannot slow muscle atrophy and maintain mobility between muscle fibers.
F- it can
A form of isometric exercise is used to develop a submaximal but sustained level of co-contraction to improve postural or dynamic joint stability.
Stabilization Exercise
This term refers to a system of isometric exercise in which resistance is applied at multiple join positions within available ROM.
Multiple-angle isometrics
This approach is used when the goal of the exercise is to improve strength throughout the ROM when joint motion is permissible but dynamic resistance is painful or inadvisable.
Multiple-angle isometrics
Characteristics and Effects of Isometric Training
- Intensity of muscle contraction
- Duration of muscle activation
- Repetitive contractions
- Joint-angle and mode specificity
- Sources of Resistance
Refers to a form of dynamic muscle activation in which tension develops, and physical shortening of the muscle occurs as an external resistance is overcome by an internal force.
Concentric Exercise
It involves dynamic muscle activation and tension production that is below the level of external resistance so that physical lengthening of the muscle occurs as it controls the load, as when lowering a weight.
Eccentric Exercise
Equal tension
Isotonic
A form of dynamic exercise in resistance training in which a limb moves through a ROM against a constant external load provided by free weights.
Constant External Resistance Exercise
A form of dynamic exercise addresses the primary limitation of dynamic exercise against a constant external load.
Variable Resistance Exercise
A form of dynamic exercise in which the velocity of the joint angular velocity is predetermined and held constant by a rate-limiting device known as a dynamometer.
Isokinetic Exercise
T or F
Isolation of muscle groups is better used with open-chain exercise than closed-chain exercise
T
0-100% where it is best used for a warm-up period into the protocol
Delorme Technique/Regimen
100-0%, where it is best used to decrease resistance as muscle fatigues.
Oxford Technique/Regimen
A more systematic and objective system that considers the different rates at which individuals progress during rehabilitation or conditioning programs and is based on a 6-RM working weight.
Daily Adjustable Progressive Resistance Exercise Regimen
The pre-established sequence of exercise or circuit of exercises targeting major muscle groups.
Circuit Weight Training
Vigorous and unaccustomed resistance training or any form of muscular overexertion is noticeable in the muscle belly or at the myotendinous junction, which develops approximately 12-24 hours after the exercise.
Delayed-onset muscle soreness
Contraindications of Resistance Exercise
- Acute Pain
- Acute Inflammation
- Acute Disease and Disorders
Integration of Function
- Mobility
- Stability
- Controlled Mobility
- Skill
Defined as an expiratory effort against a closed glottis and must be avoided during resistance exercise
Valsalva Maneuver
Any bodily movements produced by the contraction of skeletal muscles that results in a substantial increase over resting energy expenditure
Physical Activity
Any planned and structured physical activity designed to improve or maintain physical fitness.
Exercise
A general term used to describe the ability to perform physical work.
Fitness
A measure of the body’s capacity to use oxygen and the maximum amount of oxygen consumed per minute
Maximum Oxygen Consumption (V02max)
The ability to work for prolonged periods and the ability to resist fatigue
Endurance
Augmentation of the energy utilization of the muscle by means of an exercise program
Aerobic Exercise Training or Cardiorespiratory Endurance
T or F
Training is dependent on exercise of sufficient frequency, intensity and time.
T
T or F
Training produces cardiovascular or muscle adaptation and is reflected in an individuals endurance
T
T or F
Training for a particular sport or event is dependent on the specificity principle
T
- It is result in increased efficiency of the cardiovascular system and the active muscles
Adaptation
the ability of the human being to change
Adaptation
It is a measure of the oxygen consumed by the myocardial muscles
Myocardial Oxygen Consumption
T or F
myocardial muscle extracts 60-70% of the oxygen from the blood during rest
F- 70-80%
It occurs with prolonged bed rest, extended acute illness and long-term condidtion.
Deconditioning
Chest pain
Angina
It is defined as the oxygen consumed (milliliters) per kilogram of body weight per minute
MET
A measure expressing the energy value of food.
Kilocalorie
Quantification of Energy Expenditure
MET
Kilocalorie
Classification of Activities
Light Activity
Moderate Activity
Vigorous Activity
2.0-2.9 METs or 3.5 to 10.15 mL/kg per minute
Light Activity
3.0 to 5.9 METs or 10.5 to 10.65 mL/kg per minute
Moderate Activity
6 to 8.8 METs or 21 to 30.8 mL/kg per minute
Vigorous Activity
It refers to the use of water that facilitates the applications of established therapeutic interventions
Aquatic Exercise
Precautions of Aquatic Exercise
- Fear of Water
- Neurological Disorders
- Respiratory Disorders
- Small, Open Wounds, and Lines
The upward force that works opposite to gravity
Buoyancy
the pressure exerted by the water on immersed objects
Hydrostatic Pressure
Friction occurs between molecules of liquid resulting in resistance flow
Viscosity
The surface of a fluid acts as a membrane under tension
Surface tensions
Comprise the physical properties and characteristics of the fluid in motion
Hydromechanics
the amount of heat required to raise the temperature of 1 gram of substance by degree Celcius
Specific Heat
The reference point of an immersed object on which buoyant fluid forces predictably act.
Center of buoyancy
Give me 5 goals and indications for Aquatic Exercise
- Facilitate ROM exercise
- Initiate Resistance Training
- Facilitate weight-bearing activities
- Enhance delivery of manual techniques
- Enhance patient relaxation
Please give me 5 Contraindications of aquatic exercise
- Incipient cardiac failure and unstable angina
- Danger of bleeding or hemorrhage
- Severe peripheral vascular disease
- Menstruation without internal protection
- Severe kidney disease
Give me 5 deconditioning effects associated with bed rest
Decrease
1. Muscle Mass
2. Strength
3. Plasma Volume
4. Heart Volume
5. Total Blood Volume
Please give me 5 Benefits of Resistance Exercise
- Improved Balance
- Enhanced Muscle Performance
- Decreased joint stress during physical activity
- Enhanced feeling of physical well being
- Increased bone mineral density
Please give me 5 signs and symptoms of muscle fatigue
- Muscle Guarding
- Use of substitute motions
- Active movements are jerky or inconsistent
- Decline in peak torque during isokinetic training
- Uncomfortable sensation in the muscle, with pain and cramping
Karvonen’s Formula
THR= 60-70% (MHR-RHR) + RHR
MHR= 220-Age
