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624: Acute Care Therapeutic Exercises > Resistance Exercise > Flashcards

Resistance Exercise Flashcards

1
Q

What is resistance exercise?

A

Any form of active exercise in which a dynamic or static muscle contraction is resisted by an outside force

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2
Q

What are the two types of resistance exercises?

A

Manual resistance exercise

Mechanical resistance exercise

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3
Q

Which type of resistance exercise can be measured quantitatively?

A

Mechanical Resistance

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4
Q

When should you use manual resistance?

A

When the patient can provide little resistance or joint motion needs to be controlled

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5
Q

When should you use mechanical resistance?

A

When the amount of resistance to be applied is greater than can be applied manually

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6
Q

3 Goals and Indication of Resistance Exercise

A

1) Increase Strength
2) Increase Muscular Endurance
3) Increase Power

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7
Q

Power vs. Strength

A

Strength is force output of contracting muscle whereas power is a measure of muscular performance related to strength and spend

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8
Q

2 Types of Power

A

1) Anaerobic

2) Aerobic

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9
Q

Anaerobic vs. Aerobic Power

A

Anaerobic power uses type II muscle fibers that are able to generate a great deal of tension over a short period of time but tend to fatigue quickly. Such as lifting heavy luggage into an overhead rack

Aerobic Power uses type I muscle fibers that are able to generate a low level of muscle tension and can sustain for a longer time because they are slow to fatigue. Such as climbing a flight of stairs

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10
Q

7 Precautions for Resistance Exercise

A
  • Valsalva maneuver
  • Fatigue
  • Recovery from exercise
  • Overwork/overtraining
  • Substitute motions
  • Osteoporosis
  • Exercise induced muscle soreness
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11
Q

Force producing capacity of muscle returns to 90-95% of pre-exercise capacity after __ - __ minutes

A

3 - 4

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12
Q

Lactic acid is removed from skeletal muscle and blood approximately __ hour(s) after exercise

A

1

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13
Q

What is the cause of acute muscle soreness?

A

Primarily due to lack of adequate blood flow and temporary build up of metabolites such as lactic acid and potassium

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14
Q

Delayed-onset muscle soreness (DOMS) develops approximately __ - __ hours after exercise and peaks __ - __hours after exercise

A

12 - 24

24 - 48

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15
Q

Contraindications for Resistance Exercise

A
  • Inflammation

- Pain

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16
Q

What is the SAID principle?

A

specific adaptation to imposed demands

17
Q

What is Periodization and what is it useful for?

A

Variations in resistance program design.

Useful for sport specific programs, rehabilitation programs, and recreational programs.

18
Q

2 Types of Periodization

A
  • Classic (linear) model of periodization

- Undulating (nonlinear) periodization

19
Q

Describe Classic (linear) model of periodization

A

High initial volume and low intensity

Volume decreases and intensity increases in order to maximize strength, power, or both

20
Q

Describe Undulating (nonlinear) periodization

A

Variation in intensity and volume within each 7-10 day cycle

Only one characteristic is trained in a given day

21
Q

In order to “peak” for competition, what are the 3 periods of training one must perform and describe each?

A

1) Preparation: low loads, high reps, more frequent sessions
2) Competition: higher loads, decrease reps, less frequent
3) Recuperation: gradual decrease in load and reps

22
Q

Compare the impact of initial training status between untrained individuals, moderately trained individuals, trained individuals, advanced individuals, and elite individuals

A

Over periods of 4 weeks to 2 years…

  • Untrained individuals increased muscular strength by 40%
  • moderately trained individuals increased 20%
  • trained individuals increased 16%
  • advanced individuals increased 10%
  • elite individuals increased 2%
23
Q

Programs for Healthy, Older Adults should include what 4 things?

A

1) Variation
2) Gradual progressive overload
3) Specificity
4) Attention to “recovery”

24
Q

Programs to increase muscular strength and hypertrophy should include what 5 things?

A
  • Both multiple and single joint exercises
  • Slow to moderate lifting velocity
  • 1 to 3 sets per exercise
  • 60-80% of 1 RM for 8-12 repetitions
  • 1-2 minutes of rest between sets
25
Q

Programs to increase muscular power should include what 5 things?

A
  • Both multiple and single joint exercises
  • high repetition velocity
  • 1 to 3 sets per exercise
  • light to moderate loading (40-60% of 1 RM) for 6-10 repetitions
  • 1-2 minutes of rest between sets
26
Q

Programs to increase muscular endurance should include what 3 things?

A
  • Low to moderate loads
  • moderate to high repetitions (10-15 or more)
  • short rest intervals
27
Q

In order for children to perform resistance training how old should they be?

A

6-7

28
Q

6 Types of Resistance Exercise

A
  • Manual and Mechanical Resistance Exercise
  • Isometric (Static) Exercise
  • Dynamic Exercise
  • Isokinetic Exercise
  • Open-Chain Exercise
  • Closed-Chain Exercise
29
Q

4 Types of Dynamic Exercise

A
  • Concentric
  • Eccentric
  • Constant Resistance
  • Variable Resistance

624: Acute Care Therapeutic Exercises (20 decks)

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