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Fitness and Remedial Exercise > Resistance Exercises > Flashcards

Resistance Exercises Flashcards

1
Q

What is muscle performance?

A

The capacity of a muscle to do work (force × distance).

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2
Q

What are the key elements of muscle performance?

A
  1. Strength
  2. Power
  3. Endurance

Influenced by: intensity, frequency, duration

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3
Q

What is resistance exercise/training?

A

Defined as any form of active exercise in which dynamic or static muscle contraction is resisted by an outside force.

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4
Q

What are the benefits of resistance exercise/training?

A
  • Restore/increase strength, power, endurance
  • Increase bone connective tissue strength/density
  • Decreased stress on joints during activity
  • Decreased risk of injury to joints + soft tissue
  • Increased capacity to heal soft tissues
  • Improvement of balance
  • Enhanced physical performance in sport or ADLs, occupation
  • Positive changes in body composition (Increase lean mm mass)
  • Enhanced feeling of physical well-being
  • Possible improvement in perception of disability and quality of life
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5
Q

What is muscle strength?

A

The ability of contractile tissue to produce tension.

A. In practice, muscle strength can be defined as the greatest measurable force exerted by a muscle or muscle group to overcome resistance during a single maximal effort. (1 Repetition Maximum; 1RM)

B. Functional strength may be defined as the ability of the neuromuscular system to produce, reduce or control forces encountered during normal functional activities

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6
Q

What is strength training?

A

Systematic procedures of a muscle group lifting, lowering or controlling resistance for a relatively low number of repetitions over a short period of time.

The most common adaptation to strength training is an increase in max force produced by the mm.

Strength increase because of: neural adaptation, increased muscle fibre size (hypertrophy or increase in muscle fibre size).

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7
Q

What is muscle power?

A

Related to the strength and speed of movement and is defined as the work (force × distance) produced by a muscle per unit of time (force × distance/time).

  • Rate of performing work
  • Strength is necessary foundation for developing power.
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8
Q

What are the two aspects of power?

A

A. Anaerobic power: work produced over a very brief period of time (single burst of high intensity activity)

B. Aerobic power: work produced over an extended period of time (repetitive burst of less intense activity)

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9
Q

How is power enhanced?

A

Increasing the work a muscle must perform in a specified period of time or reducing the amount of time required to produce the work.

The greater the intensity of the exercise and shorter the time period taken to generate force, the greater the muscle power.

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10
Q

What is muscle endurance?

A

Ability to perform low-intensity repetitive or sustained activities over a prolonged period of time.

A. Cardiovascular Endurance: (total body endurance) repetitive dynamic motor activities like walking/cycling
B. Muscle Endurance: local anaerobic endurance

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11
Q

What are the keys and benefits of endurance exercises?

A
  • Low intensity/high repetitions/prolonged periods of time
  • Increasing oxidative/metabolic capacities
  • Low adverse effects on joints/soft tissue
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12
Q

What is endurance training characterized by?

A

Muscles raising/lowering light resistances for many repetitions or to sustain a contraction for an extended period of time.

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13
Q

What is the overload principle?

A

If muscle performance is to improve, a load that exceeds the metabolic capacity of the muscle must be applied (increase: intensity-resistance/weight, volume-repetitions/sets frequency).

Strength raining: the amount of resistance applied is progressively increased

Endurance training: increased time of sustained contraction or number of repetitions

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14
Q

What is the Specific Adaptation to Imposed Demands (SAID) Principle

A

This principle refers to the concept that to improve a specific muscle performance element, the resistance program should be matched to that elements constructs.

Exercises given should mimic the function you are trying to improvp bnb jn ta H

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15
Q

What is Transfer of Training?

A

Overflow, or a cross-training effect.

Carryover of training
effects from one variation of exercise or task to another.

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16
Q

What is the Reversibility Principle?

A

Increase in strength or endurance are transient unless training-induced improvements are regularly used for functional activities or the person is involved in a maintenance program of exercise.

”Use it or lose it”

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17
Q

What is muscle (local) fatigue?

A

Progressive decline in the force producing capacity of the neuromuscular system

Caused by:

  • decreased energy stores
  • insufficient oxygen stores
  • lactic acid build up
  • protective mechanism from the CNS
  • decreased conduction of impulses at myoneural junctions

Fibre Type
Between the 2 fibre types, fast-twitch fatigue quicker Type IIB (phasic, fast-twitch)

Type I, aka Tonic, slow twitch fibres predominately in postural muscles

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18
Q

What are the S&S of muscle fatigue?

A

When the following manifestation develop during resistance exercise, therapist should decrease the resistance or stop the exercise and shit to another mm group.

  • Substitute motions or Pain, and cramping
  • Shaking or trembling of contracting mm
  • Inability to complete the movement pattern
  • Inability to continue low-intensity physical activity
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19
Q

What is cardiorespiratory (general) fatigue?

A

Diminished response of the whole body because of prolonged physical activity (walking/cycling/jogging)
related to body’s ability to use oxygen efficiently, also other factors such as:
- Decreased blood sugar (glucose) levels
- Decreased muscle/liver glycogen stores
- Depleted potassium stores, especially in the elderly

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20
Q

What is the threshold for fatigue?

A

Level of exercise that cannot be sustained indefinitely.

Length of time a contraction can be held or the number of repetitions that can be initially performed.

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21
Q

What are factors influencing fatigue?

A
  • Health status
  • Diet
  • Sedentary vs. Active lifestyle
  • Underlying medical conditions
  • environmental factors: temperature, air quality, altitude
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22
Q

What are the two types of recovery from exercise?

A
  1. Intrasession Recovery
    - Recovery within the exercise session
    - 3-4 mins needed for a muscle to recover from acute muscle fatigue so that it can regenerate 90-95% or pre-exercise capacity
  2. Intersession Recovery
    - recovery between exercise sessions
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23
Q

What happens during recovery from exercise?

A
  • Energy stores replenished
  • Lactic acid removed from blood and muscle within 1 hour after exercise
  • Oxygen stores replenished
  • Glycogen stores in liver/muscle replenished

If light exercise is performed during recovery, recovery will occur more rapidly than with total rest (passive recovery) – thought to be due to neural and circulatory influences.

If a recovery interval is not part of the training program then performance usually plateaus or deteriorates (fatigued muscles are usually more susceptible to strains).

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24
Q

What are the determinants of exercise?

A

Elements that determine whether an exercise is appropriate, safe, and effective.

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25
Q

What is alignment (determinants of exercise)?

A
  • Determined by muscle fibre direction/muscle’s line of pull
  • Proper alignment isolates the muscle
  • Poor alignment results in substitute motions which are compensatory movement patterns caused by stronger neighbouring muscles (which you might not necessarily want strengthened)
  • Position of the limb with respect to gravity, especially when using bodyweight or free weights.
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26
Q

What is stabilization (determinants of exercise)?

A
  • “holding body steady” or holding down a body segment

Helps:

  • Maintain alignment
  • Ensure correct muscle action
  • Avoid substitute motions

Stabilization for resistance exercises:
A. External stabilization - using equipment like belts/straps/firmly supporting surfaces or by therapist and patient
B. Internal stabilization - isometric contraction of adjacent muscles to stabilize the proximal attachment of the muscle you want strengthened (usually proximal segment is stabilized) e.g BL SLR abdominal contract to stabilize

27
Q

What is intensity (determinants of exercise)?

A
  • Amount of weight or resistance imposed on the contracting muscle during each repetition.
  • Exercise load or training load: how much weight is raised, lowered, or held (to improve, remember the overload principle)
  • Intensity should never be so great that it causes pain
  • As intensity increases, cardiovascular risks increase, incorporate rhythmic breathing to minimize these risks
28
Q

What is repetition max (determinants of exercise)?

A

Is used to identify an initial exercise load and to create a baseline

  • RM is the greatest amount of weight (load) a muscle can move through the available ROM a specific number of times
  • 1 RM: 1 maximum effort a high intensity
  • 10 RM: not as high and intensity as a 1 RM (approximately 75% of a 1 RM)

There are other methods to eliminate the need for an at-risk patient to exert a single max effort.

  • Therapist select a specific weight and document full range prior to fatigue
  • Another method is using percentage of body weight as initial exercise load for exercise
29
Q

What is a strength training zone (determinants of exercise)?

A
  • After RM determined, the exercise load to be used at the beginning of a program is expressed as a percentage of RM (can be as low as 30-40% for sedentary person or >80% of RM for highly trained individuals)
  • For healthy untrained adults typical training zone falls between 40%-70% of the baseline 1-RM
  • Exercise at a low to moderate % of the established RM is recommended for children and the elderly.
  • For significant deficits in mm strength or to train for endurance 30%-50% level
30
Q

What is volume (determinants of exercise)?

A
  • Sum of total of repetitions and sets multiplied by the intensity of the exercise
  • There is an inverse relationship between volume and intensity of resistance exercise: the higher the intensity the lower the # of reps and sets
  • Volume is also influenced by frequency of sessions, type of contraction, order of exercise, rest intervals
  • Repetitions (reps): refers to the number of times a specific movement is repeated
  • Sets: predetermined number of repetitions grouped together(followed by a period of rest)
  • As with reps there is no optimal number of sets per session, there may be as few as one or as many as six sets
  • Single sets usually most common in early phase of resistance exercises or in maintenance programs
  • Multiple sets usually for advanced training
31
Q

How do you improve strength training?

A

Use a moderate 60% - 80% load that causes fatigue after

Reps: 8 -12 reps (8-12 RM)

Sets: for 2-3 sets (with 2 min to 3 min active rest between after each set)

Frequency: Performed every other day

When fatigue no longer occurs, the load is increased to once again overload the muscle.

32
Q

How do you improve muscle power?

A

Power can be developed and improved by modifying the intensity and speed of training.

The recommended intensity for power training ranges from 20% to 70% of 1-RM, while the rate of exercises should be explosive or ballistic.

For average healthy untrained adult completion of

Reps: 4-5 reps (at 90% of 1RM

Sets: 3-4 sets (rest period > 3min between sets)

Frequency: 3-4 sessions per week

33
Q

How do you improve endurance training?

A
  • Many reps against a submaximal load

Reps: 40-50 reps

Sets: 3-5 sets (using light elastic resistance)

Frequency: daily

Can be and should be initiated in the early phase of a rehab program

Endurance training also can be accomplished by maintaining an isometric muscle contraction for longer periods of time.

This mode of exercise primarily increases muscular and cardiopulmonary endurance.

34
Q

What is exercise order?

A

The sequence of choosing the resistance exercise is performed during an exercise session has an impact on mm fatigue and adaptation.

Large muscle groups and multijoint exercises should be performed before single-joint exercise.

Higher intensity exercise should be performed before lower intensity exercises.

35
Q

What is frequency?

A
  • Number of exercise sessions per day or per week
  • The greater the intensity and volume of exercise, the more time needed between exercise sessions to recover
  • Performance can decline (overtraining) because of excessive frequency/inadequate rest/progressive fatigue
  • Some forms of exercise should be performed less frequently because they need greater recovery time
    i. e. eccentric exercises with high intensity cause more microtrauma and more delayed muscle onset soreness (DOMS)
36
Q

What is duration?

A

Exercise Duration: total weeks/months

  • Client may need only 1-2 months to return to pre-injury status or may to maintain exercises for a lifetime
  • Strength gains after 2-3 weeks are the result of neural adaptations
  • For hypertrophy and increased muscle weakness vascularisation, 6-12 weeks of resistance training is needed
  • Strength gain observed early in resistance program after 2-3 weeks are primarily a result of neural adaptation.
37
Q

What are rest intervals (recovery period)?

A

Critical element, allows recuperation from muscle fatigue or the effects of exercise-induced DOMS

Rest intervals depend on intensity/volume

Moderate exercise at 8-12 RM, need approximately 2min-3min before set can be repeated (one can exercise another muscle group during this recovery)

People with pathologies, the elderly or children should rest 3min between sets by doing low-intensity exercise like cycling (active recovery is more efficient than passive recovery)

For exercise of moderate-intensity, a 48-hour rest interval is recommended

Decreasing rest intervals can cause progressive fatigue.
Overtraining -> Staleness -> Deterioration in performance

38
Q

What is an open chain exercise?

A
  • Non weight bearing position/exercise
  • Distal segment (hand/foot) moves freely during exercise
  • Most effective in isolating or training individual muscles/groups
  • Open chain tend to allow more control and probably safer in the early phase of rehab
39
Q

What is a closed chain exercise?

A
  • Weight-bearing position assumed and the body moves over a fixed distal segment
  • Tend to have more substitute motions
  • Closed chain increase joint congruency/approximation which increases stability (dynamic stability)
  • Less joint shear forces, results in less friction/wear and tear
  • Closed chain tends to provide greater proprioceptive/kinesthetic feedback than open-chain
  • Best choice for balance of posture control due to stimulation of sensory receptors in a greater number of mm, and intra/extra-articular structures.
40
Q

Short Arc VS. Full Arc

A

Short arc exercise used when avoiding painful arcs of motion because of joint instabilities or to protect healing tissues.

Exercise through full arc/full ROM better when developing strength throughout normal ROM.

41
Q

What is the speed of exercise?

A

The speed at which a muscle contract affects the tension that a muscle produces, therefore, it will affect muscular strength and power.

Force/Velocity relationships
A. Concentric Contractions: as the muscle shortens the velocity increases, the force that the muscle generates decreases
B. Eccentric Contractions: as the velocity of muscle lengthening increases, force production increases then levels off

The initial increase in force production may be a protective response of the muscle when it is first overloaded (shock absorption or brake like).

Free weight training is safe and effective at slow to medium speeds to maintain control, however, many sport/functional activities involve high velocity of limb movements, training at slower velocities will be inadequate

Speed specific training should match or approach the demands of the activities

e. g:
- Isokinetic dynamometer provides resistance training at variable speeds
- Plyometric training aka stretch-shortening drills

42
Q

What factors affect the selection of resistance exercises?

A 
A. Cause of impairment 
B. Stage of tissue healing
C. Condition of joint
D. Physical/cognitive abilities of the client
E. Client/therapist goals 
F. Equipment availability
43
Q

How are resistance exercises selected?

A

There is no “best form/type of resistance training

Therapist should consider:

  • Results of the assessment,
  • Stage of healing
  • Pathology present
  • Goals
  • Dynamic strength vs static strength
  • Weight-bearing possible
  • A portion of ROM affected
  • Equipment
  • CI’s
44
Q

What is the progression of resistance training?

A
  • Intensity = low to high
  • Body position = variable depends of cause
  • Reps and sets = Low volume to high
  • Type of contraction = static to dynamic
  • ROM = short arc to full arc (stable to unstable)
  • Plane of movement = Uniplanar to multiplanar
  • Velocity of movement = Slow to fast
  • Neuromuscular control = Px to Dx control
  • Fx movement patterns = Single joint to multijoint
45
Q

What are the types of resistance exercises?

A
  • Manual Resistance Exercise
  • Mechanical Resistance Exercise
  • Isometric (static) Exercise
  • Concentric and Eccentric Training
  • Dynamic Exercise
  • ## Isokinetic Exercise
46
Q

What is Manual Resistance Exercise?

A

Resistance force applied by therapist for a dynamic or static contraction

  • If dynamic apply resistance through ROM if joint motion is permissible
    carry out in:
    A. Anatomical planes
    B. Diagonal patterns
    C. Combined patterns that stimulate functional activities

Advantages:

  • Most effective during early stage of rehabilitation when muscles are weak <4/5
  • The therapist can respond to clients efforts or painful arc
  • Useful for dynamic or static strengthening

Disadvantages:

  • Exercise load is subjective it can’t be measured or quantitatively documented
  • The amount of resistance is limited to the strength of the therapist
  • The speed of movement is slow to moderate which may not carry over to most fx activities and impractical for endurance exercises
  • Not useful for in-home programs unless caregiver present
47
Q

What is Mechanical Resistance Exercise?

A

Any type of exercise where the resistance is applied by using equipment.

Advantages:

  • Establishes a quantitative baseline and progression measurements of muscle performance
  • Most appropriate during intermediate and advanced phases of rehab >4/5
  • Useful to improve dynamic and static strength as well as endurance strengthening
  • High-velocity resistance training is possible and safe
  • Appropriate for homecare

Disadvantages:

  • Not appropriate when muscle are very weak or soft tissue in the very early stage
  • Maximally loads the muscle at only one point in the ROM
  • No accommodation for painful arc (except isokinetic equipment)
  • Expensive
48
Q

What is Isometric (static) Exercise?

A

Muscle contract (contractile elements shorten) but there is no appreciable muscle length change and little or no joint movement.

Prevents/minimizes atrophy when joint movement not advisable because of immobilization

  • Helps develop postural or joint stability
  • Helps increase muscle strength if unable to use dynamic resistance exercise
49
Q

What is Concentric and Eccentric Training?

A
  • Has been shown to create a cross-training effect resulting in a slight increase in strength of the same muscle group of the opposite unexercised extremity
  • In early rehab, eccentric contractions may be easier because they require less recruitment intensity deceleration and quick directional changes (eccentric contractions absorb shock) (approx. 2-3weeks postoperatively)
  • Greater stress is placed on the cardiovascular system during eccentric training
  • Greater external loads can be controlled with eccentric
50
Q

What is Dynamic Exercise?

A

Dynamic Constant External Resistance Exercise (DCER)

  • Limb moves through ROM against a constant external load (with free weights)
  • Limitation: contracting muscle is challenged maximally at one point in the ROM where the maximum torque of the resistance matches the maximum torque of the muscle
  • Despite this limitation, this is still an effective mainstay of exercise strength training
Dynamic Variable Resistance Exercise
- Specially designed exercise equipment varies the level of resistance to the 	contracting muscles to load the muscle more effectively at different points in its ROM
- Resistance altered by a:
A. Special cam
B. Lever arm system
C. Hydraulics/pneumatics
D. Elastic (therabands/tubing)
51
Q

What is Isokinetic Exercise?

A

The speed of limb movement is manipulated and held constant by a rate-limiting device known as isokinetic dynamometer.

  • Isokinetic refers to movement that occurs at an equal/constant speed
  • aka accommodating resistance exercise
52
Q

What are the characteristics of resistance training?

A

A. Constant velocity: velocity of muscle shortening/lengthening constant through ROM
B. Range of training velocities: wide as possible
C. Fibre type recruitment: training all different velocities recruits both fibre types
D. Training gains are speed specific: limited overflow from one training speed to another

53
Q

What are the limitations of resistance training?

A

A. Must go to a facility where specialized equipment available
B. Requires supervision
C. High cost
D. Speed of limb movements during many functional activities and sport may exceed settings on the machines

54
Q

What are the precautions to resistance exercise?

A 
Valsalva Maneuver
Substitute motions
Overtraining/Overwork
Exercise-induced muscle soreness
Pathological fracture
55
Q

What is Valsalva Maneuver (precautions to resistance exercise)?

A

Holding breath and exerting force causes an abrupt increase in arterial pressure.
those risks include clients with:
coronary arterial disease, myocardial infarction, cerebrovascular disorders, hypertension, neurosurgery, eye surgery, intervertebral disc pathology
- Caution client about breath holding
- Breath rhythmically
- Exhale with each resisted effort

56
Q

What are substitute motions (precautions to resistance exercise)?

A
  • When the external load is too great for the target mm to manage, substitute motions can occur.
  • Similarly, when the individual becomes fatigued or pain
57
Q

What is overtraining/overwork (precautions to resistance exercise)?

A

Refers to deterioration in muscle performance and physical capabilities.
A. Overtraining: Is a decline in physical performance in individuals participating in high intensity/high volume workouts leading to: chronic fatigue, staleness, burnout the person will progressively fatigue more quickly and requires more time to recover.
- Due to inadequate rest, too rapid progression, inadequate diet/fluids
- It can be resolved by periodically decreasing the volume and frequency

B. Overwork: refers to progressive deterioration in strength in muscles already weakened by a non-progressive neuromuscular disease such as post-polio, Guillain Barre Syndrome, impaired neuromuscular function, systemic/metabolic/inflammatory disease
- These clients must be progressed slowly and need longer rest intervals and more frequent

58
Q

What is exercise-induced muscle soreness (precautions to resistance exercise)?

A

Almost every individual who begins a resistance training program experiences muscle soreness.
A. Acute muscle soreness
- Develops during or immediately after strenuous exercises
- Due to inadequate blood flow, decreased oxygen, a temporary build-up of lactic acid and potassium
- Characterized as burning/aching sensation because lactic acid/potassium stimulates free nerve endings and cause pain
- Subsides quickly as blood flow and oxygen restored during recovery
- Low-intensity cool-down post-exercise (active recovery) helps to decrease the process

B. Delayed onset muscle soreness

  • Noticeable in the muscle belly or myotendinous junction
  • Onset occurs 12-24 hours after exercise
  • High-intensity eccentric exercise causes the most severe DOMS
  • Pain peaks at 48-72 hours and subsiding 2-3 days later. Lasting as long as up to for 1-2 weeks
  • Etiology unclear
  • Muscle spasm and lactic acid are not causes
  • DOMS may be due to contraction-induced microtrauma accompanied by inflammation/edema
  • Using repetitive concentric exercise before eccentric exercise reduces the severity of DOMS
  • Vitamin c/e taken one week before initiating a resistance program seems beneficial
  • The best preventative measure is regular routine exercise after an initial episode of DOMS has developed and remitted
59
Q

What is a pathological fracture (precautions to resistance exercise)?

A

Fracture of a bone already weakened by disease/conditions occurs as the result of minor stresses

  • Risks increased with osteoporotic patient
  • Common location include
    a. Vertebrae
    b. Hips
    c. Wrists
  • avoid high intensity/high volume exercise
  • Low to no impact exercise
  • Avoid high-velocity movements of spine or extremities
  • Avoid trunk flexion as it can commonly cause compression fractures in the thoracolumbar
  • Maintain balance
60
Q

What are the contraindications to resistance training?

A

A. Pain:
- Severe joint or muscle pain during active free (un-resisted) movements, DRE shouldn’t be initiated
- Acute muscle pain during resisted isometric contraction DRE shouldn’t be initiated
Pain that can’t be eliminated by reducing the load the exercise should be stopped

B. Inflammation:
- Resistance exercise is contraindicated with acute joint inflammation however, one can still recommend gentle muscle setting exercises

C. Severe cardiopulmonary disease

61
Q

What is Progressive Resistance Exercise?

A
  • Constant external load applied to muscle ie. Free weights/weight machine
  • Incremental progression
  • RM determined and used to progressively increase the resistance
  • Many combinations of: exercise load, repetitions, sets, frequency, rest intervals
  • In general, strength gains occur with: 2-3 sets, 6-12 reps, increase weight by 5-10% when all reps/sets completed without fatigue
62
Q

What is Circuit Weight Training?

A
  • Also uses mechanical resistance
  • Sequence or circuit of exercises performed in succession at “exercise stations” targeting different muscle groups (8-12)
  • 15-30 seconds rest between stations
  • Exercise order important, alternate between upper and lower extremities and trunk
  • Alternating between these three regions allows the body to recover while exercising another area
  • It is recommended that larger groups are exercised before smaller groups
  • Do multi-joint exercises before exercising isolated muscles

Circuit Weight Training: resistance with weights

Circuit Training: weight training, aerobic training, flexibility exercises

63
Q

What is Plyometric Training?

A
  • “stretch-shortening” drills
  • These are high-intensity high-velocity exercises that emphasize the development of muscular power/coordination
  • Characterized by quick bursts of force in functional movement patterns
  • High velocity eccentric to concentric muscle loading
  • Thought to increase the excitability of the neuromuscular receptors
    sources of resistance: body weight, elastic bands, medicine ball
  • These exercises are only appropriate in the later stages of rehab
  • Patient should have 80-85% level of strength/90-95% ROM
64
Q

What Isokinetic Training?

A
  • Effectiveness not as clear as other training methods
  • Ideally, these exercises should be done at velocities that match velocities of movement associated with specific functional tasks

Fitness and Remedial Exercise (5 decks)

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