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Exercise Physiology > Resistive Exercise Programs > Flashcards

Resistive Exercise Programs Flashcards

1
Q

Na+ levels Outside cell

A

142

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2
Q

Na+ Levels Inside cell

A

10

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3
Q

K+ levels outside cell

A

4

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4
Q

K+ levels inside cell

A

140

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5
Q

Ca++ Outside cell

A

2.4

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6
Q

Ca++ Inside Cell

A

0.0001

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7
Q

Cl- Outside cell

A

103

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8
Q

Cl- Inside Cell

A

4

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9
Q

Largest Muscle Groups (to smallest)

A
  1. Hips, Low Back
  2. Legs: quads, hams, calves
  3. Torso: back, shoulder, chest
  4. Arms: triceps, biceps, forearm
  5. Abdominals
  6. Neck
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10
Q

6 Exercise Guidelines

A
  • ex’s should be specific
  • reps through full ROM
  • eccentric ex’s included
  • no jerky movements
  • large to small muscle groups
  • warm up and cool down
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11
Q

Warm-Up

A
  1. Stretch
  2. Calisthetics
  3. Actual Activity

(increase circulation, ROM, elasticity)

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12
Q

Hams to Quads Ratio

A
  • 60* per sec
  • 60-69%

(70-79% for athletes or ACL)

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13
Q

Force Decay Rate

A
  • the downward slope of torque curve
  • normal is convex or straight
  • Ability to generate tension @ end ROM
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14
Q

Bad side to good side ratio should be:

A

about 90%

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15
Q

3 Guidelines for interpreting isokinematic data

A
  1. determine if good side is actually good
  2. determine difference between good and bad sides (90%)
  3. determine imbalances between opposing muscles
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16
Q

Plyometrics and age

A

-don’t do before growth plates are closed

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17
Q

Oxford or Zinovieff

A
  • Regressive Resistance Program (using 10 RM)
  • Set 1: 10 reps at 100% 10 RM
  • Set 2: 10 reps at 75% 10 RM
  • Set 3: 10 reps at 50% 10 RM
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18
Q

Cool down

A
  • get blood back to heart without pooling

- especially important for cardiac patients

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19
Q

Overload Principle

A

Strength, endurance & hypertrophy of Mm will only increase when Mm performs at it’s max strength and endurance capacity for a given time

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20
Q

Specificity of Training

A

-ex’s program must be designed specifically to meet your demands & expectations & pt’s needs

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21
Q

Mean Peak Torque

A
  • average of 4 reps

- more functional if peak torques decrease as reps increase

22
Q

Plyometrics

A

-rapid stretch of muscle (eccentric), rapidly followed by shortening of same muscle (concentric)

23
Q

Stimulus that results in increased strength

A

-tension

24
Q

PRE

A

progressive resistive exercise

25
Q

RRE

A

regressive resistive exercise

26
Q

ROM & Peak Torque

A

where in the ROM is the peak torque

27
Q

Total work

A

area under torque curve

28
Q

Recommendations for plyometrics

A
  • proper technique
  • min strength requirements
  • min speed requirements
  • min balance requirements
29
Q

DAPRE

A

-Daily Adjustable PRE

Set 1–1/2 10 RM–10x
Set 2–3/4 10 RM–6x
Set 3–Full 10 RM–Max
Set 4–Adjusted–Max

Adjust set 4 weight based on # done in set 3

30
Q

Plyomerics Program Design

A
  • warm up & stretch
  • Controlled intensity
  • 1-3 times/week
  • 1:5 to 1:10 ex’s to rest ratio
31
Q

Plyometric Equipment

A
  • Bench

- Balls

32
Q

DeLorme & Watkins Dynamic Ex’s Program

A

PRE using 10 RM

  • Set 1–10 reps at 50% 10 RM
  • Set 2 10 reps at 75% 10 RM
  • Set 3 10 reps at 100% 10 RM
33
Q

Peak Torque

A

best 1 effort

34
Q

Plyometrics & Weight

A
  • contraindicated if over 220lb (high intensity)

- no jumps >18 inches

35
Q

Time measurements of Isokinematics exs

A
  • Many

- ex. how long to reach peak force

36
Q

Quad Norms

A

at 60* per Second:

Male: 100% body weight
Female: 80% body weight

as speed increases, peak torque decreases

37
Q

Reciprocal innervation time

A
  • time between opposing movements

- time to switch from extension to flexion

38
Q

____ to increase force component of power

A

-heavy loading (85-100% 1 RM)

39
Q

Isotonic Equipment

A
  • hand grip dynamometer
  • back lift dynamometer
  • cable tensiometer
40
Q

Isokinetic Equipment

A
  • biodex
  • orthotron
  • cybex
  • kincon
41
Q

Static Equipment

A
  • bar bells
  • cuff weights
  • N-K table
42
Q

Variable Resistance Equipment

A
  • universal (lever)

- nautilus (cam)

43
Q

exercise prescription for children

A
  • proper technique
  • no jerky movements
  • no heavy loading
  • multi joint movements

1-3 sets of 6-15 reps
8-10 diff ex’s
2-3x/week

44
Q

Torque Acceleration Energy

A

TAE

  • assess explosiveness of a contraction
  • amount of work done in 1st 1/8 sec
45
Q

Goal of Plyometrics

A

-to train the nervous system to react quickly to increase muscle power

46
Q

Exercise Prescription for Elderly

A
  • proper technique
  • proper breathing
  • through pain free ROM
  • Machines are safer
  • Single/multi-joint ex’s

60-80% 1 RM
10-15 reps

47
Q

To Increase Strength:

a. load
b. reps
c. sets
d. rest
e. frequency

A

a. load: 60-70% 1RM
b. reps: 8-12
c. sets: 1-4
d. rest: 2-3 min
e. frequency: 2-3 days/week

48
Q

Low Reps, High Load=

A

increase strength

49
Q

To Increase Mm Endurance:

a. load
b. reps
c. sets
d. rest
e. frequency

A

a. load: 15-40% 1RM
b. reps: 15-30
c. sets: 1-4
d. rest: 2-3 min
e. frequency: 2-3 days/week

50
Q

High Reps, Low Load=

A

increase Mm endurance

51
Q

To Increase Power

a. load
b. reps
c. sets
d. rest
e. frequency

A

a. load: 20-50% 1 RM
b. reps: 8-12
c. sets: 1-4
d. rest: 2-3 min
e. frequency: 2-3 days/week

Exercise Physiology (25 decks)

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