resisted exercise to function Flashcards
what is strength
the ability of contractile tissue to produce tension and a resultant force based on the demands placed on the muscle. the greater measurable force that can be expelled by a muscle in muscle group to overcome resistance during single maximum effort. strength testing- higher resistance, low reps
what is muscle power
the maximum strength producing capability relative to time
what is muscle endurance
the ability of a muscle to sustain contractions over a period of time.
what should a strength programme include
exercises suitable for individuals. exercises that will rehabilitate- strength, power, endurance. exercises that relate to the patients function. exercises that can be adapted
principles of training- overload and specify
overload- overload in strength training/ endurance training
specificity- for function, for strength/endurance, of range
principles of training- other
motivation, learning, reversibility, diminishing return, age and gender
force- velocity relationship
amount of force that a muscle can generate varies with speed of contraction. fast concentric- high force, slow concentric- high force= time available for cross bridge formation
effect of strength training- 6-8 weeks
motor learning. performance improves, strength is constant
effect of strength training- 10-12 weeks
increase in muscle strength without increase in size. increase in density of contractile material, increased synchronisation of motor unit firing, increased ability ro recruit motor units, changes in fibre architecture, increased capillaries, increased mitochondria
effect of strength training- 12+ weeks
true hypertrophy. slow, steady increase in muscle size and strength. hypertrophy or hyperplasia.
types of resisted exercise
subject own body weight. mannual resistance, PNF strengthening techniques. free weights, mechanical resistance- Westminster pulley system/ springs/ theraband/gym equipment
hydrotherapy- lowers tone, allows them to work freely
types of muscle work
isometric. isotonic (concentric and eccentric). isokinetic- only with machine- same speed of movement. relate to specific functional activity
definitions- reps, sets 1RM
Reps- one set is one complete movement in the exercise, set- groups of reps, 1RM- heaviest weight you can lift for 1 rep (safer to do 6RM and that would be 70-80% 1RM.
why use FITT principle- increase strength
loads that exceed 80% of maximum, 10 reps, 3 times per week. must increase resistance as strength increases.
why use FITT principle- increase power
increase overload, keep rep the same, decrease time, increase rep- keep time
why use FITT principle- increased endurance
low load. increase number of reps
consideration with exercises
compound or isolated exercise. order of exercise (largest to smaller). sets and reps. intensity. rest.
how do increase functional ability
increase in strength does not alway mean increase in function. always add functional exercise into your programme where possible to reinforce neuropalstic changes
contraindications
acute inflammation, some acute disease/ disorders, pain, severe cardiopulmonary disease, recent fracture, recent wounds where healing may be disrupted
precautions
cardiovascular- valsalva manoeurve, cardiopulmonary conditions, poor technique- compensatory movements, overtraining- acute muscle soreness, DOMS, skeletal conditions- osteoporosis, fractures, joint degeneration, immaturity, fatigue- localised muscle fatigue, general, cardiopulmonary fatigue
fatigue
from a sensation of tiredness- complete exhaustion. peripheral fatigue, central fatigue. signs- muscle quivering, holding breath/ increased respiratory rate, redness of face, pain/discomfort, reduced ROM, altered speed of exercise, trick/ compensatory movement
motivation
involve the patient in planning and progression. make the goals/ exercises realistic and achievable. avoid boring/ long exercise. give encouragement and praise were due. have a set number of reps or a target to aim for. allow patient to see improvement- should be measurable
diet- carbohydrates
main fuel for strength training. they stimulate the release of insulin that drive protein and carbohydrate into the muscle cells- low carbs cause protein breakdown and loss of muscle mass
diet- protein and fat
protein- important for muscle growth (normal daily allowance 0.75kg/ body weight/ day
fats- 15-30% of calories- reduces inflammation, joint stiffness post workout
