resisted exercise to function

Question 1

what is strength

Answer 1

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

Question 2

what is muscle power

Answer 2

the maximum strength producing capability relative to time

Question 3

what is muscle endurance

Answer 3

the ability of a muscle to sustain contractions over a period of time.

Question 4

what should a strength programme include

Answer 4

exercises suitable for individuals. exercises that will rehabilitate- strength, power, endurance. exercises that relate to the patients function. exercises that can be adapted

Question 5

principles of training- overload and specify

Answer 5

overload- overload in strength training/ endurance training

specificity- for function, for strength/endurance, of range

Question 6

principles of training- other

Answer 6

motivation, learning, reversibility, diminishing return, age and gender

Question 7

force- velocity relationship

Answer 7

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

Question 8

effect of strength training- 6-8 weeks

Answer 8

motor learning. performance improves, strength is constant

Question 9

effect of strength training- 10-12 weeks

Answer 9

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

Question 10

effect of strength training- 12+ weeks

Answer 10

true hypertrophy. slow, steady increase in muscle size and strength. hypertrophy or hyperplasia.

Question 11

types of resisted exercise

Answer 11

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

Question 12

types of muscle work

Answer 12

isometric. isotonic (concentric and eccentric). isokinetic- only with machine- same speed of movement. relate to specific functional activity

Question 13

definitions- reps, sets 1RM

Answer 13

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.

Question 14

why use FITT principle- increase strength

Answer 14

loads that exceed 80% of maximum, 10 reps, 3 times per week. must increase resistance as strength increases.

Question 15

why use FITT principle- increase power

Answer 15

increase overload, keep rep the same, decrease time, increase rep- keep time

Question 16

why use FITT principle- increased endurance

Answer 16

low load. increase number of reps

Question 17

consideration with exercises

Answer 17

compound or isolated exercise. order of exercise (largest to smaller). sets and reps. intensity. rest.

Question 18

how do increase functional ability

Answer 18

increase in strength does not alway mean increase in function. always add functional exercise into your programme where possible to reinforce neuropalstic changes

Question 19

contraindications

Answer 19

acute inflammation, some acute disease/ disorders, pain, severe cardiopulmonary disease, recent fracture, recent wounds where healing may be disrupted

Question 20

precautions

Answer 20

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

Question 21

fatigue

Answer 21

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

Question 22

motivation

Answer 22

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

Question 23

diet- carbohydrates

Answer 23

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

Question 24

diet- protein and fat

Answer 24

protein- important for muscle growth (normal daily allowance 0.75kg/ body weight/ day
fats- 15-30% of calories- reduces inflammation, joint stiffness post workout