Resistance Training: Developing A Program (wk6) Flashcards
Eccentric frequency (>/=/
Eccentric frequency < concentric due to increased tissue micro- trauma and higher incidence of DOMS
Often see shorter session performed more frequently when?
Often seen initially in post operative care with isometrics or with endurance training
What is the frequency of maintenance programs?
2-3x/ week
T/F Strength gains may occur as quickly as 2-3 weeks, however hypertrophy & increased vascularization may take up to 12 weeks
True
If you are doing 4 reps (90% of 1RM) - 16 (75% of 1RM) what are you working on?
Strength
If you are doing 25 reps (65% of 1RM) - unlimited reps what are you working on?
Endurance
How can we determine the One-Rep Max? (2 ways)
- Manually
2. Oddvar Holten Diagram
What can you do if it is not safe or cannot perform a 1 rep max?
- Educated guess on where to start and then get feedback
1. If they didn’t feel fatigue after last rep progress dosage or exercise
2. If fatigue, keep same
3. If can’t complete, regress
For patients who are sedentary/ untrained, percentage of 1 RM necessary to work to achieve muscular adaptation is?
30%-40% initially
For those who are highly trained and desire improvements in muscle adaptation, may need to train in a zone of -
80% of higher of 1RM
For healthy adults who are not accustomed to participating in strengthening exercises, Training Zone typically falls between
60%-80% of 1 RM
When would you use submaximal intensity?
- Early stage of soft tissue healing when injured tissue needs to be protected
- After prolonged immobilization
- When initially learning exercise and want to emphasize form
- When goal is muscle endurance
- During warm up and cool down
When would you use maximal intensity?
- When goal is increase strength and power
2. For conditioning program for individuals with no pathology
The average adult can do 10 reps at what % of 1RM before fatiguing?
average adult can do 10 reps at 75% of their 1RM before fatiguing
T/F Endurance training due to its low level resistance can be initiated very early in rehab programs without major risk of injury to healing tissues
True
Recovery from acute exercise takes how long?
3-4 minutes with most recovery occurring in the first minute
Does active or passive recovery lead to more rapid recovery?
Active
General recommendations for rest periods:
- High intensity exercise involving large multi joint muscles
- Moderate intensity exercise
- Low intensity exercise
- High intensity exercise involving large multi joint muscles - >3 min
- Moderate intensity exercise - 2-3 min
- Low intensity exercise - <2 min
When planning a HEP, take into consideration what in regard to time?
length of time it takes to complete and how realistic it is to ask someone to complete it
What type of muscle contraction is performed by “holding” against a manual resistance, maintaining position of weight, or applying force against immovable object?
Isometric
Utilize isometric strengthening for what type of static strength needed with most daily activities?
Balance
core
When it comes to postural strength, does endurance or strength play bigger roll?
Muscular endurance may play more of a role than muscular strength when it comes to “postural” strength
T/F Will lose “postural” strength very quickly (5-8% per day) with immobilization
True
Holds of isometric contractions need to be held for at least how many seconds to achieve adaptive muscular changes?
6-10 seconds at least
T/F Use of one long hold more effective than repetitive contractions.
False, use of repetitive contractions more effective than one long hold due to decreases in muscle cramping and improving the quality of each contraction
When are isometric exercises appropriate and encourage? (4)
- Goal is to minimize atrophy (especially post operatively)
- After acute soft tissue injury
- Developing postural stability
- When dynamic resistance exercises cause pain or would not be safe for the client
Precaution when performing isometric exercises:
Ensure patient’s do not hold their breath/ Valsalva maneuver; this can lead to a rapid increase in BP, and fainting (patient can count out loud)
What type of muscle contraction uses both concentric and eccentric contractions?
Dynamic
Why are eccentric exercises superior to concentric?
the load is controlled by both the contractile unit of muscle AND the surrounding supportive tissue/ tensile units (more efficient)
Do eccentric or concentric contractions induce delayed muscle soreness more?
Eccentric
Precautions of eccentric contractions (2):
- Greater stresses occur on cardiovascular system during eccentric contractions when compared to concentric
- ensure proper breathing (discourage Valsalva)
ensure body segments are lined in such a way that it is optimizing the appropriate action of the muscles to be strengthened -
alignment
refers to “steadiness” of the body; necessary to maintain alignment and appropriate movement patterns -
stabilization
External stabilization -
Provided by firm surface, therapist manual contact, belts/ straps
Internal stabilization -
achieved through isometric contraction of adjacent muscle groups; works to hold proximal segment of the body where muscle being strengthened is attached
T/F Goal is to move from internal to external stabilization.
False, external -> internal
Soft tissue takes how many weeks to heal?
8-12 weeks
What exercises are most beneficial for tissue healing phase?
ROM and isometrics are most beneficial exercises in this phase
Stage of healing: inflammatory phase focus on what?
- Control inflammation through muscle contraction, in a pain-free range of motion to help minimize ROM loss (PROM, AROM, assisted AROM)
- Apply a gradual increase in stress on tissues
Stage of healing: Proliferative Phase focus on what?
- Maximum strength has not occurred during proliferation
- ROM and strengthening exercises must be continuously monitored for aggravation of symptoms or signs of regression and/or inflammation
Stage of healing: Repair and remodel phase focus on what?
- More aggressive active range of motion and strengthening exercises should be incorporated to facilitate tissue remodeling and realignment along the lines of stress
- Risk of further injury still exists and can ultimately delay tissue healing
- Progressively increasing intensity is still important
When do you progress to mobility phase from tissue healing phase?
If signs of inflammation have disappeared, are showing signs of decreasing, or are not worsened with the mobility activities for greater than 24 hours, patients can progress to this phase
T/F Some patients can skip straight to mobility phase if they do not have major signs of inflammation and proliferation appears to have begun
True
What exercises are most beneficial for mobility phase?
ROM exercises, stretching exercises
T/F Mobility exercises are not required in all patients
True
What is required to begin the performance initiation/stabilization and motor control phase?
Full mobility is not required to begin this stage, but a pain-free range to exercise is essential
What exercises should be focused on during the performance initiation/stabilization and motor control phase?
- Concentric, eccentric and isometric exercises can be used in this phase
- Focus should be on quality not quantity as well as optimal dynamic control (proximal stability=distal mobility, neuromuscular control)
What type of tasks are focused on during the performance improvement phase?
prescription dependent on the functional tasks that are required
What is the phase that occurs usually after we are finished working with patient but need to give program for patient to do at home?
Advanced skill, agility, coordination phase
Considerations to acknowledge when creating an initial program:
- Which muscles and what type of contraction?
- What range and speed?
- Why type of training?
- Training hx/motivation?
- Precautions?
- What stage of healing?
