resistance exercise Flashcards

1
Q

what are the effects of immobilisation?

A
  • decreased muscle fibre size (atrophy)
  • decreased total muscle weight
  • decreased resting levels of glycogen and ATP
  • reduced muscle tension produced
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2
Q

what does immobilisation cause an increase in?

A
  • increase muscle contraction time
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3
Q

what does immobilisation cause a decrease in?

A
  • rapid decrease ATP levels with exercise
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4
Q

what is there impairments in?

A
  • strength
  • power
  • endurance
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5
Q

what is strength?

A
  • maximum force a muscle can develop during a single contraction
  • how much weight can you lift in one go?
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6
Q

what is endurance?

A
  • ability of muscles to sustain force over a period
  • how long can you keep lifting a weight for?
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7
Q

why is endurance not strength?

A
  • not strength as works aerobically
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8
Q

what is power?

A
  • rate of performing work
  • how quickly can you lift a weight
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9
Q

how do you work out power?

A
  • force x distance
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10
Q

how do you quantify max strength?

A
  • one repetition max method
  • 1RM
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11
Q

describe one rep max?

A
  • increasing the weight until a single repetition cannot be completed
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12
Q

is the one rep appropriate for all?

A
  • method isn’t appropriate for patients
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13
Q

how do you complete the max strength?

A
  1. warm up
  2. weight increase : progressive increase to a weight that can only be lifted to 3x
  3. heaviest weight achieved by increasing weight until single rep cannot be completed
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14
Q

what tests hand grip strength?

A
  • dynamometry
  • several devices e.g., hand dynamometer
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15
Q

what are the advantages of dynamometry?

A

+ easy and quick to perform

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16
Q

what is dynamometry an indicator of?

A
  • indicator of overall strength
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17
Q

how do you use a handheld device?

A
  • requires the patient to apply resistance against the device
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18
Q

what is the oxford grading scale for strength?

A
  • tests resting muscle length
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19
Q

what scales are subjective?

A
  • scales 4 and 5 are very subjective
  • can be hard to grade
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20
Q

what is the oxford grade 0 ?

A
  • no contraction
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21
Q

what is the oxford grade 1?

A
  • flicker
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22
Q

what is the oxford grade 2?

A
  • full active movement when gravity counterbalanced
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23
Q

what is the oxford grade 3?

A
  • full active movement against gravity
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24
Q

what is the oxford grade 4?

A
  • full active movement against gravity and some resistance
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25
what is the oxford grade 5?
- full strength - active movement against gravity and full resistance
26
what is resistance exercise designed to do?
- designed to induce muscle contraction and improve muscle strength, endurance and/ or power - various methods of adding resistance
27
what are the 9 aspects of resistance exercise?
- time under tension - intensity - sets - repetitions - velocity - exercise order - recovery between sets - frequency - exercise type
28
what is the load of strength?
60-70% IRM
29
what are the reps and sets to improve strength?
- 8-12 reps - 1-3 sets
30
what speed should you use to improve strength?
- slow/ moderate
31
what is the load to improve strength?
- 40-60% IRM
32
what are the reps and sets to improve endurance?
- 15-25 reps - 3+
33
what speed should you use to improve endurance?
- moderate/ fast
34
what is the load for power?
heavy strength training 80-100% IRM + 30- 60% IRM
35
what are the reps and sets to improve power?
3-6 reps 3-5 sets
36
what speed is used to improve power?
- fast
37
how many days per week should you train to improve strength, endurance and power?
- 2 to 4 days per week
38
what should you take into consideration when focusing on gaining strength?
- repair processes - pain - goals - technique/ form of exercise
39
what other variables should you consider? (4)
- type of muscle contraction - open or closed kinetic chain - muscle ranges being used - gravity
40
when is isometric exercise used?
- used when joint movement is uncomfortable or contradicted - or weakness exists at a specific point in range
41
when are isometric exercises effective?
- effective in untrained individuals or at early stages
42
what are strength gains often?
- often angle specific e.g., if elbow flexion to 90 degrees> gain in this angular range
43
what is eccentric contraction?
- muscle is trying to shorten by generating tension but its in fact lengthening
44
what does eccentric exercise produce?
- greater force per unit area produced
45
what is eccentric exercise less than concentric exercise?
- less metabolically demanding - less use of ATP
46
what is eccentric exercise important for?
- important component of functional movement patterns
47
what does eccentric exercise require less of?
- requires less motor unit activation
48
what are the benefits of eccentric exercise?
- produce greatest strength gains - enhance concentric strength gains - more pronounced delayed onset muscle soreness
49
when is open kinetic chain movement typically performed?
- typically move at a single joint - moving joints not carrying body weight
50
what is free to move in open kinetic chain movement?
- distal segment is free to move
51
where do closed kinetic chain movements normally occur?
- typically move at multiple joints - moving joints carry body weight
52
what isn't free to move in closed kinetic chain movement?
- distal segment not free to move
53
what is closed kinetic chain movement described as?
- described as more functional
54
what can stronger muscles do in closed kinetic chain movement?
- stronger muscles can compensate for weaker muscles
55
what determines the amount of tension that can be produced?
- length of muscle
56
what does lengthen muscle produce compared to?
- produces higher hypertrophy compared to a shortened muscle
57
what is resistance training the most evidenced form for?
- most evidenced form of training that reduces injuries
58
what does painful exercise offer?
- small but significant benefit to people with MSK conditions in short term - no superiority in moderate- long term
59
what does resistance training increase? (6)
- neural activation (increased activation of motor units) - phosphocreatine, ATP and glycogen content - glycolytic activity and enzyme activity - strength and power - endurance at high power outputs
60
what does resistance exercise cause
- muscle fibre hypertrophy - particularly type II
61
what does resistance training decrease?
- mitochondrial density
62
what are the contradictions of resistance exercise? (3)
- when will disrupt healing process/ surgical repair - when increases pain ( w some exceptions) - when increases inflammation
63
what are the precautions for resistance exercise?
- children and adolescents - cardiac disease and hypertension - neuromuscular disease