RESISTANCE EXERCISES Flashcards
ability of a muscle to carry out its various roles is a measure of _____
muscle performance
amount of force that may be exerted by an individual in a single maximum muscular contraction against a specific resistance
strength
ability of a muscle/muscle group to continue to perform without fatigue
endurance
the maximum amount of work an individual can perform in a given unit of time
power
what muscles generate more power at a given load
muscles with a predominance of fast-twitch fibers
When are the pt’s sx considered irritable?
if pain is present before resistance of the end-feel
when can exercise, particularly stretching, be more aggressive?
if pain occurs after resistance since the sx are not considered irritable
each exercise session should include _____ and ______
5-15 min warm-up; 5-15 min cool-down
what can be used to determine length of warm-up and cool-down?
deconditioned or older patients/individuals
what is recommended after completion of warm-up to increase jt movement & mm extensibility
flexibility program
includes low-intensity cardiorespiratory activities and prevents the heart & circulatory system from being overloaded
warm-up
includes low-intensity cardiorespiratory activities and flexibility exercises which helps prevent abrupt physiological alterations that can occur with sudden cessation of strenuous exercise
cool-down
Contraindications to muscle performance training
- inflammation
- pain
Factors in exercise prescription
- frequency
- repetitions
- duration
- rest period
- intensity
- speed of exercise
- variation
usual range of parameters for resistance exercises
8-12 reps, 3 sets, 60-90 seconds intervals/recovery period per set
depending on the level of intensity, how long does physical conditioning usually last?
15-60 mins
average time for conditioning (for moderate intensity)
20-30 mins
what type of exercise usually utilize a rest period of less than 30 seconds?
exercise for muscular endurance
a 60-90 second recovery period is usually used for?
muscular hypertrophy
2-5 min recovery period is usually used for?
muscular strength and power
what is the recommended common rest period between concurrent training sessions
48-hour rest period
the most commonly examined resistance training theory
periodization
T/F: nonlinear methods attempt to train the various components of the neuromuscular system within the same 7 to 10-day cycle
true
the maximum number of reps an individual can perform at a given weight
Repetition Maximum (RM)
most common sx of overtraining
muscle soreness
give at least 3 sign/sx of overtraining
- loss of appetite
- inability to sleep
- lethargy
- muscle soreness
- chronic fatigue
- declining performance
- altered metabolism
Tonic muscles function as _____ and phasic muscles function as _____
endurance muscles; power muscles
one of the drawbacks to participating in an exercise program involving activity beyond what one usually experience
delayed onset muscle soreness
DOMS can occur _____ post-exercise
24-56 hours
to prevent DOMS, what should be used?
cool-down & warm-up exercises
give at least 3 recognized mechanisms of DOMS
lactic acid & potassium accumulation, muscle spasms, mechanical damage to connective tissues, inflammation, enzyme efflux secondary to muscle cell damage, and edema
pt is likely to experience DOMS when _______
performing eccentric exercises
insufficient recovery period can lead to
acute or DOMS
types of resistance used in an exercise program
- gravity
- body weight
- small weight
- medicine balls
- exercise machines
- manual resistance
advantage of small (free) weights compared to machines
provide more versatility, especially for 3-dimensional exercises, as the movements do not occur in a straight line/plane
disadvantage of free weights
offers no variable resistance throughout the ROM and so the weakest point along the length-tension curve of each muscle limits the amount of lifted weight
resistance that are typically used to strengthen smaller muscles/increase endurance of larger muscles by increasing number of reps
small weights
types of free/small weights
dumbbells, cuff weights, surgical tubings, therabands
type of resistance that are often fitted with an oval-shaped cam or wheel that mimics the length of tension curve of the muscle
exercise machines
give 1 disadvantage of manual resistance
- amount of resistance applied cannot be quantitatively measured since it’s always dependent on the resistance of the therapist
- amount of resistance is limited by the strength of the giver
- difficulty with consistency of the applied force throughout the range, and with each rep
when does strengthening of a muscle occur?
when the muscle is forced to work at a higher level than that to which it is accustomed
this refers to the amount of weight used in a specific exercise that is provided to the patient
provide LOAD
load and repetitions are _____ proportional to each other
indirectly
give at least 3 adaptive changes in strength training
- inc in muscle size
- inc in the force/unit area
- reduction in the time to peak force
- inc in the efficiency of the neuromuscular system which results in inc in the number of motor units recruited, firing rate of each motor unit, synchronization of motor unit firing, and improvement in mm endurance
- stimulation of slow-twitch and fast-twitch IIa fibers
- rhythmic activities inc BF to the exercising mm via contraction & relaxation
- improves mm power
- improve bone mass (wolff’s law)
- inc in metabolism/calorie burning/ weight control
- inc intramuscular pressure results from a mm contraction of about 60% of its force-generating capacity
- cardiovascular benefits when using large mm groups
in isometric exercises, studies have demonstrated that ____ hold of _________ is efficient to inc strength when performed repetitively
6 sec hold; 75% of max resistance
type of strengthening exercise that can be used on pts c weakness/in the early stages of recovery
isometric exercises
primary role of isometric exercises
prevent atrophy and a subsequent decrease of ligament, bone, and mm strength
give at least 2 disadvantages of isometric exercises
- strength gains are not increased throughout the range (unless performed at multiple angles)
- do not activate all the muscle fibers (primary activated are slow-twitch fibers)
- no flexibility/cardiovascular fitness benefits
- peak effort can be injurious to the tissues d/t vasoconstriction and jt compression forces
- limited functional carry over
exercises that are dynamic and allows the clinician to vary the load from constant, using free weights, to variable, using an exercise machine
concentric exercises
program based on a formula that uses a percentage of body weight to determine starting weights
Sander program
this program allows for individual differences in the rates at which pts progress in their rehab programs
Daily Adjusted Progressive Resistance Exercise (DAPRE)
this program is based on an RM of 10
DeLorme Program
This technique reverses the percentage of maximum in the 3 sets
Oxford Technique
This program differentiates between beginning, intermediate, and advanced levels
MacQueen Technique
this program selects an amount of weight that is sufficient to allow 6-8 RM in each of the 3 sets c a recovery period of 60-90 secs between sets
Berger technique
formula for 1RM
(wt. lifted x # of reps x 0.03) + weight lifted
method recommended as it is relatively conservative. it states that the load should increase if the individual can perform 2 or more reps over the assigned reps for that particular exercise over 2 consecutive workouts
2x2 rule
clinical indications for eccentric exercies
- mechanical, reproducible jt pain
- jt pain resistant to modality intervention
- unidirectional / low endurance pts
- plateaus in strength gains
- tendonitis presentations
- late-stage rehab & performance training
these exercises requires special equipment that produces an accommodating and variable resistance
isokinetic exercises
advantages of isokinetic exercises
- both high-speed/low-resistance and low-speed/high-resistance regimens result in excellent strength gains
- both concentric & eccentric exercises can be performed on the machines
- provide objective and quantifiable measurements of muscular strength
- machine provides max resistance at all points in the ROM as a muscle contracts
disadvantages of isokinetic exercises
- expensive
- requires max effort to work effectively
- inc potential for impact loading & incorrect jt axis alignment
- questionable functional carry over
how is muscle power increased?
having a muscle work dynamically against resistance within a specified period
Goal when increasing muscle power
decrease amount of time it required between the yielding eccentric muscle contractions and the initiation of the overcoming concentric contraction
contraindications to strengthening and power exercises
- unstable angina
- uncontrolled htn
- uncontrolled dysrhythmias
- hypertrophic cardiomyopathy
why is it important to make the patient count the seconds/reps during any exercise whether it is stretching or resistance exercises
to avoid valsalva maneuver
OKC/CKC: when is a single muscle group used?
Open kinematic chain
advantages of OKC
- isolated recruitment
- simple movement pattern
- minimal jt compression
disadvantages of OKC
- limited function & eccentrics
- less proprioception & jt stability c inc jt shear forces
what contraction is emphasized in open kinematic chain?
concentric
contraction emphasized in CKC
balance of concentric and eccentric
advantages of CKC
- functional recruitment, movement patterns, and contractions
- increase proprioception and jt stability
disadvantage of CKC
- difficult to isolate
- more complex
- loss of control of target jt
- compressive forces on articular surfaces
