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musculoskeletal rehabilitation > resistance exercise > Flashcards

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
Q

what is the oxford grade 5?

A
  • full strength
  • active movement against gravity and full resistance
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26
Q

what is resistance exercise designed to do?

A
  • designed to induce muscle contraction and improve muscle strength, endurance and/ or power
  • various methods of adding resistance
27
Q

what are the 9 aspects of resistance exercise?

A
  • time under tension
  • intensity
  • sets
  • repetitions
  • velocity
  • exercise order
  • recovery between sets
  • frequency
  • exercise type
28
Q

what is the load of strength?

A

60-70% IRM

29
Q

what are the reps and sets to improve strength?

A
  • 8-12 reps
  • 1-3 sets
30
Q

what speed should you use to improve strength?

A
  • slow/ moderate
31
Q

what is the load to improve strength?

A
  • 40-60% IRM
32
Q

what are the reps and sets to improve endurance?

A
  • 15-25 reps
  • 3+
33
Q

what speed should you use to improve endurance?

A
  • moderate/ fast
34
Q

what is the load for power?

A

heavy strength training
80-100% IRM
+
30- 60% IRM

35
Q

what are the reps and sets to improve power?

A

3-6 reps
3-5 sets

36
Q

what speed is used to improve power?

A
  • fast
37
Q

how many days per week should you train to improve strength, endurance and power?

A
  • 2 to 4 days per week
38
Q

what should you take into consideration when focusing on gaining strength?

A
  • repair processes
  • pain
  • goals
  • technique/ form of exercise
39
Q

what other variables should you consider? (4)

A
  • type of muscle contraction
  • open or closed kinetic chain
  • muscle ranges being used
  • gravity
40
Q

when is isometric exercise used?

A
  • used when joint movement is uncomfortable or contradicted
  • or weakness exists at a specific point in range
41
Q

when are isometric exercises effective?

A
  • effective in untrained individuals or at early stages
42
Q

what are strength gains often?

A
  • often angle specific
    e.g., if elbow flexion to 90 degrees> gain in this angular range
43
Q

what is eccentric contraction?

A
  • muscle is trying to shorten by generating tension but its in fact lengthening
44
Q

what does eccentric exercise produce?

A
  • greater force per unit area produced
45
Q

what is eccentric exercise less than concentric exercise?

A
  • less metabolically demanding
  • less use of ATP
46
Q

what is eccentric exercise important for?

A
  • important component of functional movement patterns
47
Q

what does eccentric exercise require less of?

A
  • requires less motor unit activation
48
Q

what are the benefits of eccentric exercise?

A
  • produce greatest strength gains
  • enhance concentric strength gains
  • more pronounced delayed onset muscle soreness
49
Q

when is open kinetic chain movement typically performed?

A
  • typically move at a single joint
  • moving joints not carrying body weight
50
Q

what is free to move in open kinetic chain movement?

A
  • distal segment is free to move
51
Q

where do closed kinetic chain movements normally occur?

A
  • typically move at multiple joints
  • moving joints carry body weight
52
Q

what isn’t free to move in closed kinetic chain movement?

A
  • distal segment not free to move
53
Q

what is closed kinetic chain movement described as?

A
  • described as more functional
54
Q

what can stronger muscles do in closed kinetic chain movement?

A
  • stronger muscles can compensate for weaker muscles
55
Q

what determines the amount of tension that can be produced?

A
  • length of muscle
56
Q

what does lengthen muscle produce compared to?

A
  • produces higher hypertrophy compared to a shortened muscle
57
Q

what is resistance training the most evidenced form for?

A
  • most evidenced form of training that reduces injuries
58
Q

what does painful exercise offer?

A
  • small but significant benefit to people with MSK conditions in short term
  • no superiority in moderate- long term
59
Q

what does resistance training increase? (6)

A
  • 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
Q

what does resistance exercise cause

A
  • muscle fibre hypertrophy
  • particularly type II
61
Q

what does resistance training decrease?

A
  • mitochondrial density
62
Q

what are the contradictions of resistance exercise? (3)

A
  • when will disrupt healing process/ surgical repair
  • when increases pain ( w some exceptions)
  • when increases inflammation
63
Q

what are the precautions for resistance exercise?

A
  • children and adolescents
  • cardiac disease and hypertension
  • neuromuscular disease

musculoskeletal rehabilitation (12 decks)

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