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DPT 508 > Resistance training > Flashcards

Resistance training Flashcards

1
Q

precautions

A

something to approach with caution in care

yellow light

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2
Q

contraindication

A

sign to stop or not do something

red light

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3
Q

indications

A

why you should do something

green light

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4
Q

what is muscle performance?

A

capacity of a muscle to perform work

work=force x distance

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5
Q

what are the key elements of muscle performance?

A

strength, power, and Endurance

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6
Q

what is strength?

A

ability of contractile tissue to produce tension and a resultant force based on the demands placed on the muscle

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7
Q

what is power?

A

related to strength and speed of movement

work/unit of time

force x distance/time

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8
Q

what is endurance?

A

ability to perform low-intensity, repetitive, or sustained activities over a prolonged period

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9
Q

what is a motor unit?

A

motor neuron and muscle fibers it innervates

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10
Q

low MU ratio

A

small, fine tune muscles

hand intrinsics, eye muscles

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11
Q

high MU ratio

A

large, gross motion muscles

gastrocs, quads, postural muscles

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12
Q

what is an action potential?

A

stimulation of MU by nerve impulse

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13
Q

what is sliding filament theory?

A

contraction: muscles shortens and H band gets smaller

relaxation: muscle lengthens and H band gets larger

relative size of sarcomere changes, not length of filaments

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14
Q

what are fast twitch muscles for?

A

endurance

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15
Q

what are type 1 fibers?

A

slow twitch

slow oxidative

darker

110 ms to reach peak activation

slow acting myosin ATPase

Greater quantity of mitochondira, myoglobin, and glycogen stores

atrophy w/faster immobilization

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16
Q

what are type 2 fibers?

A

fast oxidative

lighter in color

50-100 ms to reach max tension

2a: amalgamation of type 1 and 2b fibers
- recruited more during most activities than 2b

2b: opposite of type 1
- requires more stimulus to fire so not recruited during low or medium intensity activities like a 100m dash

fast acting myosin ATPase (ATP converted more quickly=faster energy production)

more extensive SR=more efficient delivery of Ca2+

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17
Q

what are the determining factors of muscle strength?

A

non-modifiable: genetics (height, structure, limb length), gender

modifiable: lifestyle, exercise, neural recruitment, tone

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18
Q

what is a muscle agonist?

A

the muscle producing the action

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19
Q

what is a muscle antagonist?

A

the muscle which would resist the action

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20
Q

what the therapeutic principle of overload?

A

a load that exceeds– the metabolic capacity of the muscle

muscles must be challenged to perform at a level greater than what it’s used to

no overload=no strength building

too much load=injury-

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21
Q

what influences overload?

A

magnitude of injury

type of injury

patient age

stage of healing

body segment involved

patient’s activity level

patient’s response to injury

patient’s goals

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22
Q

what is overload for strength?

A

amount of resistance is gradually and progressively Increased

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23
Q

what is overload for power?

A

increased resistance and distance and/or reducing the time

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24
Q

what is overload for endurance?

A

increasing the time or reps of a muscle contraction (increase sets/decrease time b/w sets)

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25
SNAP
specific exercises no pain attainable goals progressive overload
26
SNAP: specific exercises
SAID principle: muscle will adapt to demands functional demands should progressive towards functional demands of activity rest periods of about 30-90 seconds after neural adaptations take place, muscles gains are made through fiber hypertrophy most gains in early stages of rehab and slower gains later on
27
how long may hypertrophy and vascular changes take?
6-12 weeks
28
SNAP: no pain
no pain during exercise know baseline pain ask scale of pain, where pain is, and what type of pain it is see if pain increases or decreased "no pain, no gain" doesn't typically apply in rehab ask for 24 hour response
29
SNAP: attainable goals
good to set immediate, short, and long term goals can be adjusted as needed
30
prn
as needed
31
immediate goals timeline
that day, that exercise, that set
32
short term goals timeline
1-4 weeks
33
long term goals timeline
8-14 weeks 5-6 months
34
SNAP: progressive overload
as muscle adapts to resistance, must continually overload to make gains overflow principle: exercise CL segment to produce strength in injured segment
35
what are ways to measure strength?
manual muscle tests (MMT) isokinetic testing: same speed; way to measure torque output force gauges: less subjectivity
36
what are ways to measure power?
isokinetic testing: looks at endurance a muscle can give
37
what are ways to measure endurance?
cardiovascular testing: Bruce protocol and step tests
38
what is static activity?
no visible joint motion important for function (specific for postural muscles)
39
what are the advantages of static activity?
performance can be done w/o placing stress on surgical repairs or injury produces more tension than concentric contraction no equipment needed
40
what are the disadvantages of static activity?
strength gains for motion are +/- 20 degrees of activation angle only strengthening a muscle at the position you're in instead of throughout ROM
41
what valsalva?
increase in intra-thoracic pressure increase peripheral venous pressure=increase BP watch for patient holding their breath
42
isotonic activities
concentric and eccentric contractions same resistance through ROM DOMS builds strength, endurance, and power
43
what is concentric contraction?
muscles shortens throughout contraction take more energy to produce concentric contraction speed up body movements
44
what is an eccentric contraction?
muscle lengthens during contraction 20-40% greater force than concentric slow down body movement good to start with eccentrics
45
what is DOMS (delayed onset muscle soreness)?
12-48 hours post exercise involving microtears and transmitted via C fibers precaution to more aggressive activity in subsequent sessions
46
what is the cause of immediate muscle soreness?
inadequate blood flow, oxygen, build up of lactic acid
47
what is isokinetic activity?
velocity of motion controlled and unchanged throughout motion amount of resistance changes as muscle goes through ROM max resistance through ROM accommodating resistance
48
what are open kinetic chain activities?
distal segments move freely high velocity motions shear stress good for NWB
49
what are closed kinetic chain activities?
distal segment is weight bearing and moves with other segments less shear stress more joint stability more functional proximal segment moves on distal segment strength, power stability, agility, speed, flexibility, balance, coordination, proprioception
50
what are co-contractions?
agonist and antagonist of a motion will contract together to produce stability
51
what are the dosage parameters?
intensity, duration, frequency, speed, contraction type, sequence, specificity, prep/support-, position, and resistance type
52
what is rep max?
the # of reps a patient is able to perform through full, available ROM w/control at a given resistance level prior to fatigue may ask patient to do as many as they can b4 fatigue to determine how many sets and what resistance you should use
53
what indicates fatigue?
loss of control or inability to perform through full ROM
54
what is form fatigue?
when a patient does an exercise and they get tired and are no longer doing the exercise correctly signals that a patient is done and needs to stop
55
why use rep max?
documents baseline of dynamic strength by which improvement can be compared identify initial exercise load if a patient is able to increase sets or resistance from one visit to another this shows improvement
56
what is the DeLorme regimen?
uses 1 RM as baseline measure used 10 RM during training PRE (progressive resistance exercises) slowly increase % warm up specific to patient
57
what is the Oxford regimen?
slowly decrease % with reps reduced fatigue specific to patient no warm up
58
what are some RM considerations?
1 RM is often unrealistic for patients select reasonable weight document # of reps until fatigue (this will be your rep max for that given weight) adjust up or down as needed
59
what is the duration?
sets x reps inversely proportional to intensity - higher load=lower volume - lower load=higher volume
60
what is the frequency?
times per day times per week harder NOT longer low intensity may done more frequently high intensity may be lower frequency or increased rest b/w sessions 2-3 days/week
61
higher intensity exercises should have longer or shorter rest intervals?
longer rest intervals (3-5 minutes)
62
neuromuscular re-education usually calls for ____ reps and ____intensity with a focus on technique
many, low
63
how long is fast twitch TUT (time under tension)?
40-50 seconds
64
how long is slow twitch TUT (time under tension)?
90-120 seconds
65
how long is hybrid TUT (time under tension)?
50-90 seconds
66
what is the typical time range for a muscle contraction during an exercise?
3 seconds up and 5 seconds down
67
what is the sequence of resistance?
large to small muscles multijoint to single joint high intensity to low intensity low to heavy specific to general open to closed agonist to antagonist (push/pull) integration into functional TASKS
68
pre-PRE
warm up modalities stretching/joint mobilization
69
post-PRE
cool down modalities HEP
70
what is TUT (time under tension)?
how long a muscle is contracting under exercise
71
what are some cardiovascular precautions?
exercise increases metabolic demands monitor HR and obtain history/precautions
72
what is the Valsalva maneuver?
a physiological response where a patient holds their breath during exercise be careful of this with isometric and high resistance training
73
How do you find one's target HR?
220-age x .6 220-age x .8 gives you the high low range numbers
74
what are some signs of cardiac distress?
HR>THR breathing pallor/distress nausea, dizziness pain, sweating
75
what is overworking/overtraining?
temporary or permanent deterioration of strength due to prolonged exercise impact of NM disease
76
what are some compensatory strategies?
pain, weakness, and incoordination
77
what are some other health related concerns?
osteoporosis, cancer, autoimmune disease, and malnutrition
78
what are the contraindications for resistance training?
active inflammation and pain

DPT 508 (19 decks)

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