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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
Q

SNAP

A

specific exercises

no pain

attainable goals

progressive overload

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26
Q

SNAP: specific exercises

A

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

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27
Q

how long may hypertrophy and vascular changes take?

A

6-12 weeks

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28
Q

SNAP: no pain

A

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

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29
Q

SNAP: attainable goals

A

good to set immediate, short, and long term goals

can be adjusted as needed

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30
Q

prn

A

as needed

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31
Q

immediate goals timeline

A

that day, that exercise, that set

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32
Q

short term goals timeline

A

1-4 weeks

33
Q

long term goals timeline

A

8-14 weeks

5-6 months

34
Q

SNAP: progressive overload

A

as muscle adapts to resistance, must continually overload to make gains

overflow principle: exercise CL segment to produce strength in injured segment

35
Q

what are ways to measure strength?

A

manual muscle tests (MMT)

isokinetic testing: same speed; way to measure torque output

force gauges: less subjectivity

36
Q

what are ways to measure power?

A

isokinetic testing: looks at endurance a muscle can give

37
Q

what are ways to measure endurance?

A

cardiovascular testing: Bruce protocol and step tests

38
Q

what is static activity?

A

no visible joint motion

important for function (specific for postural muscles)

39
Q

what are the advantages of static activity?

A

performance can be done w/o placing stress on surgical repairs or injury

produces more tension than concentric contraction

no equipment needed

40
Q

what are the disadvantages of static activity?

A

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
Q

what valsalva?

A

increase in intra-thoracic pressure

increase peripheral venous pressure=increase BP

watch for patient holding their breath

42
Q

isotonic activities

A

concentric and eccentric contractions

same resistance through ROM

DOMS

builds strength, endurance, and power

43
Q

what is concentric contraction?

A

muscles shortens throughout contraction

take more energy to produce concentric contraction

speed up body movements

44
Q

what is an eccentric contraction?

A

muscle lengthens during contraction

20-40% greater force than concentric

slow down body movement

good to start with eccentrics

45
Q

what is DOMS (delayed onset muscle soreness)?

A

12-48 hours post exercise involving microtears and transmitted via C fibers

precaution to more aggressive activity in subsequent sessions

46
Q

what is the cause of immediate muscle soreness?

A

inadequate blood flow, oxygen, build up of lactic acid

47
Q

what is isokinetic activity?

A

velocity of motion controlled and unchanged throughout motion

amount of resistance changes as muscle goes through ROM

max resistance through ROM

accommodating resistance

48
Q

what are open kinetic chain activities?

A

distal segments move freely

high velocity motions

shear stress

good for NWB

49
Q

what are closed kinetic chain activities?

A

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
Q

what are co-contractions?

A

agonist and antagonist of a motion will contract together to produce stability

51
Q

what are the dosage parameters?

A

intensity, duration, frequency, speed, contraction type, sequence, specificity, prep/support-, position, and resistance type

52
Q

what is rep max?

A

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
Q

what indicates fatigue?

A

loss of control or inability to perform through full ROM

54
Q

what is form fatigue?

A

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
Q

why use rep max?

A

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
Q

what is the DeLorme regimen?

A

uses 1 RM as baseline measure

used 10 RM during training

PRE (progressive resistance exercises)

slowly increase %

warm up

specific to patient

57
Q

what is the Oxford regimen?

A

slowly decrease % with reps

reduced fatigue

specific to patient

no warm up

58
Q

what are some RM considerations?

A

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
Q

what is the duration?

A

sets x reps

inversely proportional to intensity
- higher load=lower volume
- lower load=higher volume

60
Q

what is the frequency?

A

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
Q

higher intensity exercises should have longer or shorter rest intervals?

A

longer rest intervals (3-5 minutes)

62
Q

neuromuscular re-education usually calls for ____ reps and ____intensity with a focus on technique

A

many, low

63
Q

how long is fast twitch TUT (time under tension)?

A

40-50 seconds

64
Q

how long is slow twitch TUT (time under tension)?

A

90-120 seconds

65
Q

how long is hybrid TUT (time under tension)?

A

50-90 seconds

66
Q

what is the typical time range for a muscle contraction during an exercise?

A

3 seconds up and 5 seconds down

67
Q

what is the sequence of resistance?

A

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
Q

pre-PRE

A

warm up

modalities

stretching/joint mobilization

69
Q

post-PRE

A

cool down

modalities

HEP

70
Q

what is TUT (time under tension)?

A

how long a muscle is contracting under exercise

71
Q

what are some cardiovascular precautions?

A

exercise increases metabolic demands

monitor HR and obtain history/precautions

72
Q

what is the Valsalva maneuver?

A

a physiological response where a patient holds their breath during exercise

be careful of this with isometric and high resistance training

73
Q

How do you find one’s target HR?

A

220-age x .6
220-age x .8

gives you the high low range numbers

74
Q

what are some signs of cardiac distress?

A

HR>THR

breathing

pallor/distress

nausea, dizziness

pain, sweating

75
Q

what is overworking/overtraining?

A

temporary or permanent deterioration of strength due to prolonged exercise

impact of NM disease

76
Q

what are some compensatory strategies?

A

pain, weakness, and incoordination

77
Q

what are some other health related concerns?

A

osteoporosis, cancer, autoimmune disease, and malnutrition

78
Q

what are the contraindications for resistance training?

A

active inflammation and pain

DPT 508 (19 decks)

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