S1_L5: Resistance Exercises Flashcards
Name the 4 contraindications for strengthening and power exercises.
- Uncontrolled angina
- Uncontrolled hypertension
- Uncontrolled dysrhythmias
- Hypertrophic cardiomyopathy
Muscle performance can be measured using the following parameters:
- strength
- endurance
- power
Maximum power occurs at approximately ____ of maximum velocity
1/3
Synergists acts as a _____ when it prevents an undesired
action from one of the movers
neutralizers
____ is the product of force and velocity
Mechanical power
If pain is present (1)___ resistance of the end-feel, the pt’s symptoms are considered irritable. If pain occurs (2)___ resistance, the pt’s symptoms are not
considered irritable
- before
- after
(1)____ repetitions must be done per exercise for three sets with a recovery period between sets of (2)___ seconds
- 8-12
- 60-90
Name the 3 contraindications to resistance exercise
- Pain
- Inflammation
- Severe cardiopulmonary disease
Source: Kisner and Colby 7th ed., Page 207
TRUE OR FALSE: Rest period for muscular hypertrophy must be less than 30 seconds.
False.
It must be between 60-90 seconds.
The ____ is commonly used to determine a patient’s RPE
Borg Scale
___ periodization is characterized by high initial training volume and low intensity.
- Classic
The ____ is the maximum number of reps an individual can perform at a given weight
repetition maximum
TRUE OR FALSE: A physical therapist may prescribe more than 5 sets for his patient’s exercise.
False.
No more than 3-5 sets are used.
(1)____ muscles, which uses slow-twitch fibers, function as (2)____ muscles. (3)____ muscles, which uses fast-twitch fibers, function as (4)____ muscles.
- Tonic
- Endurance
- Phasic
- Power
Enumerate the 7 S/Sx of overtraining.
- Loss of appetite
- Inability to sleep
- Lethargy
- Muscle soreness (most common)
- Chronic fatigue
- Declining performance
- Altered metabolism
TRUE OR FALSE: DOMS appears 24-56 hours after the exercise bout.
True
TRUE OR FALSE: Pt is likely to experience DOMS when performing eccentric exercises
True
What is the hardest type of muscle contraction to perform for an individual?
Eccentric Contraction
____ exercises are designed to work against gravity
AROM
Formula to determine 1RM.
(weight lifted x # of reps x 0.03) + weight lifted
What does the 2x2 rule state?
Load should be increased if an individual can perform 2 or more reps over the assigned reps for that particular exercise over 2 consecutive workouts.
TRUE OR FALSE: The key to isokinetic exercise is not the resistance but the speed at which the resistance can be moved.
True
TRUE OR FALSE: In OKC, there is a balance of concentric and eccentric contractions.
False.
OKC mainly emphasizes concentric contraction.
___ is considered as the bridge between pure strength and sports-related exercises
Plyometrics
___ kinematic chain provides functional recruitment and contractions.
Closed
The primary role of this exercise is to prevent atrophy and a subsequent decrease of the ligament, bone, and muscle strength
Isometric Exercise
TRUE OR FALSE: A 5–10-RM testing load is often recommended to estimate the 1-RM
True
Source: Kisner & Colby 7th ed.
The (1)____ is based on a rep maximum of 10 (10 RM) while the (2)____ reverses the percentage of maximum in the 3 sets
- DeLorme program
- Oxford technique
TRUE OR FALSE: Isometric exercises has no flexibility or cardiovascular fitness benefits
True
TRUE OR FALSE: A reduction in the time to peak force is seen as an adaptive change in strength training.
True
The purpose of the recovery phase is to restore the muscles in the body to pre-exercise levels through:
- promotion of venous turn
- removal of metabolites from muscle
- reestablishment of fluid balance
- replacement of depleted fuel energy reserves
- relaxation in muscles that were active
How long must a rest period be for increasing muscular strength?
2-5 minutes
The most effective warm-up consists of both (1)___ and (2)___ exercises.
- General
- Specific
TRUE OR FALSE: Physical Therapists can manipulate muscles to lengthen them during exercises.
False.
A muscle does not actually lengthen, it merely returns from its shortened position to its normal resting length
(1)___ develops during or directly after strenuous exercise performed to the point of muscle exhaustion and occurs from the inadequate blood flow and oxygenation, combined with a temporary build-up of metabolites such as (2) ____ and (3)____ in the exercised muscle.
- Acute muscle soreness
- Lactic acid
- Potassium
Source: Kisner & Colby 7th ed.
The term (1)____, sometimes called (2)____, refers to progressive deterioration of strength in muscles already weakened by nonprogressive neuromuscular disease
- Overwork
- Overwork weakness
Source: Kisner & Colby 7th ed.
(1)___ is brought on by inadequate rest intervals between exercise sessions, too rapid progression of exercises, and inadequate diet and fluid intake
- Overtraining
Source: Kisner & Colby 7th ed. page 204
During concentric exercise resistance is applied in the direction (1)____ to the desired motion, whereas during eccentric exercise resistance is applied in the (2)____ direction as the desired motion
- directly opposite
- same
Source: Kisner & Colby 7th ed. page 202
Exercise done when limb movement only occurs distal to the moving joint, and muscle activation occurs in the muscles that cross the moving joint.
open chain
Source: Kisner & Colby 7th ed. page 196
_____ exercises are said to emphasize
joint compression and are considered more functional in nature than open kinetic chain exercises.
Closed kinetic chain
Source: Kisner 7th ed. page 196
___ is the combination of sequentially arranged joints in which the terminal segment is free to move.
open kinetic chain
Isokinetic exercise is also called _____
accommodating resistance exercise
Source: Kisner 7th ed. page 193
TRUE OR FALSE: concentric exercise has more mechanical efficiency than eccentric exercise
False
Source: Kisner 7th ed. page 191
Concentric muscle contractions (1)___ body segments, whereas eccentric contractions (2)____body segments.
1.accelerate
2. decelerate
____ is an activity in which dynamic or static muscle contraction is resisted by an outside force applied manually or mechanically
Resistance exercise
The ____ principle is an extension of Wolff’s law and refers to the concept that to improve a specific muscle performance element, the resistance program should be matched to that elements constructs
SAID
(1)____, also referred to as (2)_____, is a widely accepted concept suggesting that the adaptive effects of training, such as improvement of strength, power, and endurance, are highly specific to the training method employed.
- Specificity of training
- Specificity of exercise
(1)___ is an increase in the size of an individual muscle fiber caused by increased myofibrillar volume while (2)____ is an increased number of muscle fibers
- Hypertrophy
- Hyperplasia
Source: Kisner 7th ed. page 177
The amount of resistance is also referred to as the (1)____ or (2)____—that is, the extent to which the muscle is loaded or how much weight is raised, lowered, or held.
- Exercise load
- Training load
Source: Kisner 7th ed. page 179
2 reasons for determining a RM:
- to identify an initial exercise load (amount of weight)
to be used during exercise for a specified number of repetitions - to document a baseline measurement of the
dynamic strength of a muscle or muscle group
TRUE OR FALSE: Use of a 1-RM as a baseline measurement of dynamic strength is inappropriate for some patient populations because one maximum effort may require an unsafe amount of exertion (e.g. pt’s with osteoporosis or cardiovascular pathology)
TRUE
TRUE OR FALSE: There is an inverse relationship between the sets and repetitions of an exercise and the intensity of the resistance.
True
When injured muscles are immobilized, (1)____muscle fibers atrophy at a faster rate than (2)____ fibers.
- type I (slow twitch)
- type II (fast twitch)
TRUE OR FALSE: Power can be developed and improved by modifying the intensity and speed of training.
True
TRUE OR FALSE: Power exercises should be explosive or ballistic.
True
A predetermined number of consecutive repetitions
grouped together is known as a ___ or ___ of exercise.
set or bout
After a beginning exercise load is selected, the target number of repetitions performed for each exercise before a brief rest is often within a range rather than an exact number of repetitions (e.g. complete an exercise between 8 and 10 repetitions against a specified load before resting) This gives the patient flexibility in their exercise program and is referred to as the ____.
RM zone
Source: Kisner & Colby 7th ed. page 107
These are muscle that contract statically against the effect of momentum and recoil in certain vigorous movements.
Stabilizers / Fixators
Basic function of muscles
Contraction
Eccentric contraction occurs when a muscle slowly (1)____ as it gives in to an external for that is (2)____ that the contractile force is exerting
- Lengthens
- Greater
TRUE OR FALSE: The type of exercises in a workout session determines what warm-ups should be done
True
A ____ divides training sessions into groupings, splitting upper and lower body exercises.
Split routine
Source: Kisner & Colby 7th ed.
A ____ exercise program is when strength training is divided into exercises in which the individual pushes a weight then pulls a weight.
Push & pull
TRUE OR FALSE: Fatigue may occur due to insufficient balance
True
Source: Kisner & Colby 7th ed.
Type II muscles types are primarily innervated by ___
Anterior divisions of the nerve plexus
TRUE OR FALSE: Extensors, external rotators, and abductors are examples of tonic muscles
True
DOMS appears ___ hours after the exercise bout
24-56
TRUE OR FALSE: Eccentric exercises is indicated when a patient has mechanical joint pain
True
TRUE OR FALSE: The main principle of isokinetic exercises is that peak torque is inversely related to angular velocity
True
Source: Kisner and Colby 7th ed.
Plyometrics is associated with the enhancement of the ability of muscle-tendon unit to produce maximal force in the shortest amount of time through activation of the ____
Myostatic reflex
