Resisted + stretching + FITT parameters Flashcards
4 training principles
- Specificity
- Overload
- Reversibility
- Individuality
Resisted exercises improve…
- muscle performance
- balance
- delays bone loss
- muscle strength/endurance/power
- ability to do ADLs and recreation
Contraindications to resisted training
- acute inflammation
- joint effusion
- severe CVD
- #
- joint/muscle pain during AROM or isometric testing
Precautions to resisted training
- osteoporosis/osteopenia
- fatigue
- medications
- inappropriate temp and clothing
Things to avoid with resisted training
- Valsalva
- ballistic uncontrolled movements
- pain
- dizziness
- unusual SOB
How do you progress resisted training
by desired outcome (strength, power, endurance, etc.)
increase by 2-10 %
Open chain exercises
- Distal segment ____
- Typically WB or NWB?
- Muscle activation?
- What type of stabilization
- Moves in space
- NWB
- Muscle isolation
- External stabilization
Closed chain exercises
- Distal segment ____
- Typically WB or NWB?
- Muscle activation?
- What type of stabilization
- Easy to cheat?
- Increased…
- Fixed
- WB
- Activation of many muscles
- internal stabilization
- Easier to cheat with compensation movements
- Inc joint approximation (dec joint shear)- greater co-contraction and proprioception and kinesthetic feedback is debateable
Contraindications to stretching
- acute inflammation or infection
- unhealed # that can’t be protected
- joint effusion
- recent corticosteroid injection to involved tissue
- specific to certain surgeries
- hypermobile segment
Precautions to stretching
- known or suspected osteoporosis
- elderly patients
- newly united # must be protected
- vigorous stretching of recently immobilized tissue
- avoid stretching edematous tissue
Stretching prescription
- Slowly applied, low intensity stretch (comfortable)
- 30-60 seconds static duration
- 2-4 reps
- at least once per day * can be self, mechanical, therapist assisted, etc.)
What does PNF stand for?
Proprioceptive neuromuscular facilitation
What does PNF require
requires normal innervations and voluntary control of either shortened muscle or it’s opposing muscle (relaxes contractile structures)
3 types of PNF
- Hold-relax
- Agonist-contract
- Hold-contract agonist contract
What is the process for hold-relax PNF
- target muscle passively lengthened
- isometric contraction of target muscle (6-10 secs)
- then relax and passively move into new range
What is the process for agonist-contract PNF
- target muscle passively lengthened
- concentric contraction of opposing muscle (antagonist) hold 5-10 seconds
- relax and passively move into new range
What is the process for hold-contract agonist-contract PNF
- Target muscle moved passively into lengthened position
- isometric contract of target muscle
- relax
- concentric contraction of antagonist muscle
Strength FITT Parameters
> 85% of 1RM
<6 reps
2-6 sets
2-5 min rest
Power FITT Parameters
75-90% of 1RM
1-5 reps
3-5 sets
2-5 min rest
Hypertrophy FITT parameters
67-85% 1 RM
6-12 reps
3-6 sets
30-90 second rest
Endurance FITT parameters
<67% of 1 RM
> 12 reps
2-3 sets
< 30 second rest
PROM/AROM FITT parameters
10-20 reps
1-2 sets
1-2 times per day
everyday, into available ROM (joint stiffness should be limiting factor not muscle tightness)
Stretching FITT Parameters
2-3 sets
30 second hold
at least 1 per day if not multiple times per day
