resistance ex Flashcards
define prime mover
muscle that produces desired movement
what are synergists
muscle that prods cooperative muscle function to agonist
stabilizers - contracts statically to steady against gravity, momentum and recoil
neutralizers - acts to prevent undesired movements of mover
what are antagonist
muscle opposite to action of agonist
define contraction
basic function of muscle
generation of tension w/in fibers; shortening of muscle
def isometric contraction
static contraction; resistance s change in muscle length
def concentric contraction
shortening of muscle that generates tension enough to overcome resistance
def eccentric contraction
muscle slowly lengthens as it gives in to resistance; generates greater tension than iso and concen
what is muscle performance
ability of muscle to carry out various roles
strength, endurance, power
discuss strength
amount of force exerted in a singe muscle contraction
MMT, dynamometer
discuss endurance
ability of muscle to perform s fatigue
what is power
maximum amount of work in a given time;
max power occurs at 1/3 velocity
fast twitch has more power
things to remember in resistance ex
if pain is before tissue resistance = irritable; if after not
5-15 warm up and cooldown; can be logner for deconditioned/older
type of exercise = type of warmup
incorporate flexibility program
contraindications to resistance exercise
inflammation
pain for more than 24 hrs post exercise
benefits for warmup
inc BF, O2, nerve impulse, CV response, concentration
dec muscle viscosity, alpha fiber activity, injuries, stiffness
should include general and specific movements
usual frequency
initially daily then
if pain and swelling dec and inc ROM - every other day
higher training load - more time to recover
usual rep ranges
8-12 reps; 60-90 sec rest for 3 sets
usual duration
physical conditioning: 15-60 mins
ave conditioning: 20-30 mins
severely compromised: 3-10 mins spaced out through the day
dosage for rest periods
endurance: < 30 secs
hypertrophy: 60-90 secs
stregnth: 2-5 mins
power - 2-5 mins
48hr rest bet training periods is reccomended
usual intensity
use borg’s scale - RPE 0-10
discuss speed of exercise
depends on goals
inc speed is good to inc power
discuss variation
to allow training stim to remain optimal
periodization
- classic: high volume low intensity then low volume inc intensity
- undulating - nonlinear; variation in intensity and volume each 7-10 days
apply SAID to resistance training
should progressively overload
dont underload to prevent detraining
ample rest and loading to avoid overtraining
compare tonic and phasic muscles
tonic - type 1, slow twitch, endurance, postural
phasic - type 2, fast twitch, power
discuss DOMS
signs of overtraining - need of recovery period
appears 24-56 hrs after the exercise
higher intensity - higher DOMS
types of resistance
gravity - same, opposite, perpendicular, angled
BW
small weights - cuffs, db, bands, tubes
medicine balls
exercise machines - larger muscles
manual resistance - from PT
adv and disadv of exercise machines
adv
- adequate for large muscles
- safer than free weights
- quantifiable and measurable load
dis
- inability to modify to be more functional
- inability to mod load at particular points in ROM
adv and disadv of manual resistance
adv - if skilled PT
- more control esp for weak or early stage
- effective in functional patterns
- able to mod load thorugh ROM
- able to limit ROM available for contraindic
dis
- load cannot be measured
- limited to PT strength yung load
- inconsistent
how to inc msucle strength
provide LOAD - inc weight or inc reps
progressively inc - overload
adaptive changes in strength traiining
hypertrophy
inc strength per unit area
reduction in time to peak force
inc efficiency of NMS
improves bone mass
inc metabolism
CV benefits when using large muscles
discuss use of isometrics
6 sec hold of 75% max resistance
adv
weak or early stages
prevent atrophy and dec of ligament, bone and muscle strength
dis
strength gains not inc in ROM
do not activates all fibers
no felxibility and CV
limitied functional carry over
progression for concentric
5-10 RM testing load to estimate 1 RM
1RM = (weight lifted x reps x 0.03) + weight lifted
2x2 rule - if pt cannot do 2 or more reps for 2 consecutive workouts do not progress
discuss use of eccentric ex
targets specific muscles and uses progression s more trauma
mech reproducible joint pain
joint paint resistant to intervention
unidiretional or low endurance pt
plateau in gains
tendonitis presentations
late-stage rehab
what are isokinetic ex
contractions is done at constant velocity -reagrdless of weight dapat same speed
adv and dis of isokinetic ex
adv
- excellent gains
- both con and ecc can be done
- quantifable measure of strength
- loading through ROM
dis
- expensive
- maximal work to work effectively
- inc pot for impact and incorrect joint alignment
- meh functional carryover
how to inc muscle power
by having muscle work dynamically against resistance in a period
plyometrics
discuss plyometircs
eccentric or prestretch allows sotrage of enrgy and relased during concentric; stretch-shortening cycle
goal is to dec time bet eccentric initiation and concetric contraction
contraindications to strengthening and power exercise
unstable angina
uncontrolled HTN
uncontrolled dysrhythmias
hypertrophic cardiomyopathy
adv and dis of OKC
adv
- isoalted recruitment
- simple pattern
- minimal joint compression
dis
- limited fucntion
- limited eccentrics
- less proprio and joint stab
adv and dis of CKC
adv
- functional recruitment
- func patterns
- funct contracton
- inc proprio and joint stab
dis
- diff to isolate
- more complex
- loss of control of target joint
- compressive forces on jt
