Resisted + stretching + FITT parameters

Question 1

4 training principles

Answer 1

• Specificity
• Overload
• Reversibility
• Individuality

Question 2

Resisted exercises improve…

Answer 2

• muscle performance
• balance
• delays bone loss
• muscle strength/endurance/power
• ability to do ADLs and recreation

Question 3

Contraindications to resisted training

Answer 3

• acute inflammation
• joint effusion
• severe CVD
• #
• joint/muscle pain during AROM or isometric testing

Question 4

Precautions to resisted training

Answer 4

• osteoporosis/osteopenia
• fatigue
• medications
• inappropriate temp and clothing

Question 5

Things to avoid with resisted training

Answer 5

• Valsalva
• ballistic uncontrolled movements
• pain
• dizziness
• unusual SOB

Question 6

How do you progress resisted training

Answer 6

by desired outcome (strength, power, endurance, etc.)

increase by 2-10 %

Question 7

Open chain exercises

• Distal segment ____
• Typically WB or NWB?
• Muscle activation?
• What type of stabilization

Answer 7

• Moves in space
• NWB
• Muscle isolation
• External stabilization

Question 8

Closed chain exercises

• Distal segment ____
• Typically WB or NWB?
• Muscle activation?
• What type of stabilization
• Easy to cheat?
• Increased…

Answer 8

• 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

Question 9

Contraindications to stretching

Answer 9

• acute inflammation or infection
• unhealed # that can’t be protected
• joint effusion
• recent corticosteroid injection to involved tissue
• specific to certain surgeries
• hypermobile segment

Question 10

Precautions to stretching

Answer 10

• known or suspected osteoporosis
• elderly patients
• newly united # must be protected
• vigorous stretching of recently immobilized tissue
• avoid stretching edematous tissue

Question 11

Stretching prescription

Answer 11

• 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.)

Question 12

What does PNF stand for?

Answer 12

Proprioceptive neuromuscular facilitation

Question 13

What does PNF require

Answer 13

requires normal innervations and voluntary control of either shortened muscle or it’s opposing muscle (relaxes contractile structures)

Question 14

3 types of PNF

Answer 14

1. Hold-relax
2. Agonist-contract
3. Hold-contract agonist contract

Question 15

What is the process for hold-relax PNF

Answer 15

1. target muscle passively lengthened
2. isometric contraction of target muscle (6-10 secs)
3. then relax and passively move into new range

Question 16

What is the process for agonist-contract PNF

Answer 16

1. target muscle passively lengthened
2. concentric contraction of opposing muscle (antagonist) hold 5-10 seconds
3. relax and passively move into new range

Question 17

What is the process for hold-contract agonist-contract PNF

Answer 17

1. Target muscle moved passively into lengthened position
2. isometric contract of target muscle
3. relax
4. concentric contraction of antagonist muscle

Question 18

Strength FITT Parameters

Answer 18

> 85% of 1RM
<6 reps
2-6 sets
2-5 min rest

Question 19

Power FITT Parameters

Answer 19

75-90% of 1RM
1-5 reps
3-5 sets
2-5 min rest

Question 20

Hypertrophy FITT parameters

Answer 20

67-85% 1 RM
6-12 reps
3-6 sets
30-90 second rest

Question 21

Endurance FITT parameters

Answer 21

<67% of 1 RM
> 12 reps
2-3 sets
< 30 second rest

Question 22

PROM/AROM FITT parameters

Answer 22

10-20 reps
1-2 sets
1-2 times per day
everyday, into available ROM (joint stiffness should be limiting factor not muscle tightness)

Question 23

Stretching FITT Parameters

Answer 23

2-3 sets
30 second hold
at least 1 per day if not multiple times per day