resistance exercise Flashcards
what are the effects of immobilisation?
- decreased muscle fibre size (atrophy)
- decreased total muscle weight
- decreased resting levels of glycogen and ATP
- reduced muscle tension produced
what does immobilisation cause an increase in?
- increase muscle contraction time
what does immobilisation cause a decrease in?
- rapid decrease ATP levels with exercise
what is there impairments in?
- strength
- power
- endurance
what is strength?
- maximum force a muscle can develop during a single contraction
- how much weight can you lift in one go?
what is endurance?
- ability of muscles to sustain force over a period
- how long can you keep lifting a weight for?
why is endurance not strength?
- not strength as works aerobically
what is power?
- rate of performing work
- how quickly can you lift a weight
how do you work out power?
- force x distance
how do you quantify max strength?
- one repetition max method
- 1RM
describe one rep max?
- increasing the weight until a single repetition cannot be completed
is the one rep appropriate for all?
- method isn’t appropriate for patients
how do you complete the max strength?
- warm up
- weight increase : progressive increase to a weight that can only be lifted to 3x
- heaviest weight achieved by increasing weight until single rep cannot be completed
what tests hand grip strength?
- dynamometry
- several devices e.g., hand dynamometer
what are the advantages of dynamometry?
+ easy and quick to perform
what is dynamometry an indicator of?
- indicator of overall strength
how do you use a handheld device?
- requires the patient to apply resistance against the device
what is the oxford grading scale for strength?
- tests resting muscle length
what scales are subjective?
- scales 4 and 5 are very subjective
- can be hard to grade
what is the oxford grade 0 ?
- no contraction
what is the oxford grade 1?
- flicker
what is the oxford grade 2?
- full active movement when gravity counterbalanced
what is the oxford grade 3?
- full active movement against gravity
what is the oxford grade 4?
- full active movement against gravity and some resistance
what is the oxford grade 5?
- full strength
- active movement against gravity and full resistance
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
what are the 9 aspects of resistance exercise?
- time under tension
- intensity
- sets
- repetitions
- velocity
- exercise order
- recovery between sets
- frequency
- exercise type
what is the load of strength?
60-70% IRM
what are the reps and sets to improve strength?
- 8-12 reps
- 1-3 sets
what speed should you use to improve strength?
- slow/ moderate
what is the load to improve strength?
- 40-60% IRM
what are the reps and sets to improve endurance?
- 15-25 reps
- 3+
what speed should you use to improve endurance?
- moderate/ fast
what is the load for power?
heavy strength training
80-100% IRM
+
30- 60% IRM
what are the reps and sets to improve power?
3-6 reps
3-5 sets
what speed is used to improve power?
- fast
how many days per week should you train to improve strength, endurance and power?
- 2 to 4 days per week
what should you take into consideration when focusing on gaining strength?
- repair processes
- pain
- goals
- technique/ form of exercise
what other variables should you consider? (4)
- type of muscle contraction
- open or closed kinetic chain
- muscle ranges being used
- gravity
when is isometric exercise used?
- used when joint movement is uncomfortable or contradicted
- or weakness exists at a specific point in range
when are isometric exercises effective?
- effective in untrained individuals or at early stages
what are strength gains often?
- often angle specific
e.g., if elbow flexion to 90 degrees> gain in this angular range
what is eccentric contraction?
- muscle is trying to shorten by generating tension but its in fact lengthening
what does eccentric exercise produce?
- greater force per unit area produced
what is eccentric exercise less than concentric exercise?
- less metabolically demanding
- less use of ATP
what is eccentric exercise important for?
- important component of functional movement patterns
what does eccentric exercise require less of?
- requires less motor unit activation
what are the benefits of eccentric exercise?
- produce greatest strength gains
- enhance concentric strength gains
- more pronounced delayed onset muscle soreness
when is open kinetic chain movement typically performed?
- typically move at a single joint
- moving joints not carrying body weight
what is free to move in open kinetic chain movement?
- distal segment is free to move
where do closed kinetic chain movements normally occur?
- typically move at multiple joints
- moving joints carry body weight
what isn’t free to move in closed kinetic chain movement?
- distal segment not free to move
what is closed kinetic chain movement described as?
- described as more functional
what can stronger muscles do in closed kinetic chain movement?
- stronger muscles can compensate for weaker muscles
what determines the amount of tension that can be produced?
- length of muscle
what does lengthen muscle produce compared to?
- produces higher hypertrophy compared to a shortened muscle
what is resistance training the most evidenced form for?
- most evidenced form of training that reduces injuries
what does painful exercise offer?
- small but significant benefit to people with MSK conditions in short term
- no superiority in moderate- long term
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
what does resistance exercise cause
- muscle fibre hypertrophy
- particularly type II
what does resistance training decrease?
- mitochondrial density
what are the contradictions of resistance exercise? (3)
- when will disrupt healing process/ surgical repair
- when increases pain ( w some exceptions)
- when increases inflammation
what are the precautions for resistance exercise?
- children and adolescents
- cardiac disease and hypertension
- neuromuscular disease
