Resisted Exercise Flashcards
What are the three types of muscle fibres?
Slow
Fast
Intermediate
What are the features of slow fibres?
For endurance Red High fatigue resistance High capillary supply Oxygen storage
What are the features of fast fibres?
For power
White
Bigger for increased force and tension
Lower capillary supply - anaerobic
What are the features of intermediate fibres?
Pink
Fast contraction
Anaerobic
Define muscle strength
The ability a muscle has to produce tension
Define muscle power
Maximum strength per unit of time
Define muscle endurance
Ability to sustain contractions over a period of time
Define strength
Ability to control forces produced to carry out functional activities
What factors does muscle strength depend on
Cross sectional area of muscle Structure of CT Number of motor units Fibre type Lever size Age and fitness Cognition Genetics Type of contraction Muscle length
What are the different types of resisted exercise?
Patient own body weight - push ups Manual resistance Pnf techniques Free weights Mechanical resistance
What are the three types of muscle work?
Isometric
Isotonic - concentric - accelerating
or eccentric - decelerating
Isokinetic - speed of limb
What happens to the sarcomere in outer range?
No overlap
No cross bridges formed
What happens to the sarcomere in mid range?
All myosin in contact with actin
Many cross bridges made
What happens to the sarcomere in inner range?
Not as many cross bridges
How much force is there with a concentric contraction that’s:
Slow
Fast
Slow contraction = high force
Fast contraction = small force
As cross bridges cannot form due to filaments moving too fast
What are the principles of strength training
Overload Specificity Motivation Learning Reversibility Diminishing returns - will require a large effort after beginning where there is obvious improvement Age and gender
Explain the overload principle
Rapid increase in strength to begin
Plateauing improvement with same load
Endurance increases only, no effect in strength if load is not progressed - c/r changes
Load must be increased for increased strength
What are the stages of improving muscle strength?
6-8 weeks) motor learning
Performance improves
Strength is constant
10-12 weeks) increase in muscle strength (increase motor firing, increase motor units
Without increase in muscle size
12 weeks +) true hypertrophy
Increase in muscle size and strength
How much force is there with a eccentric contraction that’s:
Slow
Fast
Slow = increased force Fast = decreased force
What is involved in muscle training?
Strength Power Endurance Flexibility Coordination Skill
How do you improve strength?
Increase resistance
Decrease reps
Exceed 80% of maximum strength
10 reps
3 x a week
How do you improve power?
Increase reps and same time
OR
Same reps and decrease time
How do you improve endurance?
Decrease resistance
Increase reps
Most positive impact when really impaired
What are the two types of fatigue?
Peripheral fatigue - muscle tired
Central fatigue - c/r response
What are the signs of fatigue?
Muscle quivering Holding breath Red face Pain Decreased ROM Altered speed Compensatory movements
Contraindications of resisted exercise
Acute inflammation Acute diseases Pain Severe c/r disease Recent fractures Recent wounds
What do you need to do when doing resisted exercise?
Warm up and cool down Medical clearance Practice regularly Start slowly Make appropriate and safe Be aware of dangers Avoid max burst
What should an evaluation look at?
Physical factors
Lifestyle changes
Health directed behaviours - medication levels?
Psychological and social outcomes
What are the indications for resisted exercise?
Oxford scale 4/5
