strength and endurance Flashcards
what is the definition of therapuetic exercise?
- execution of planned physical movements, postures or activities intended to enable the client to
- prevent impairments
- improve, restore or enhance physical function
- optimise overall health status, fitness etc
what is muscle strength?
- muscle strength is the ability of the skeletal muscle to develop force for the purpose of** providing stability and mobility** within the MSK system **so that functional movement can take place **
- capacity to exert force and the ability to do work against resistance
what are examples of factors that determine muscle strength?
- **age / fitness **of subject
*** psychological factors ** - strength or stiffness of connective tissue
- type of contraction - eg eccentric creates more force
- **length of muscle **- rememeber optimal length produces max force
- **speed of contraction **- depends on eccentric and concentric
- no and size of motor units activated
- **cross sectional area **of muscle - ie no of sarcomeres
what is endurance?
- the ability to perform** repeated contractions against a sub maximal load** or to continue a particular task accurately for a **prolonged period of time **
what is endurance influenced by?
- strength
- fatty tissue
- circulatory / respiratory system
- lactic acid tolernace
- body type
- gender
- age
what is ‘passive’ exercise?
give example
- movement produced entirely by an external force with the absense of voluntary muscle activity performed by the patient
- ie patient is not contracting muscle themselves
- eg continous passive machine
what is assisted active exercise?
- movement is produced in part by an external force but is complemented by use of voluntary muscle contraction
- ie the patient performs the exercise to the best of their ability, only requiring the assistance of a helper to complete the full ROM, or reduce resistance by support etc
what is free active exercise & what number on the oxford scale is it used for?
- movement that is produced solely by use of the individuals voluntary muscle contraction
- used as strengthening for grade 2 and above or to mobilise structures
what is resistance exercise?
- any form of active exercise in which dynamic or static muscle contraction is resisted by an outside force applied either **manually or mechanically **
why is exercise safety extremely important for rehab?
- we want to prevent any further injury
- the patient needs to know exactly what they are doing - correct form etc
- environment must be safe - eg no weights on floor or fall risks etc
what is the acronym for remembering the strengthening principles?
- SNAP
what are the strengthening principles?
SNAP
- S- specific exercises - adaptions are specific to the muscles trained
- No pain
- Attainable goals - realistic and achievable goals
- P- progressive overload
what is the progressive overload principle?
- progression - act of moving forward or advancing toward a specific goal
- a load that exceeds the metabolic capacity of the muscle must be applied - ie the muscle must be challanged
- gradually increasing the weight, frequency or intensity of training
what is the repeptition maximum (RM)?
- The maximum amount of weight a muscle can lift for that specified number of repetitions
compare 1RM vs 10RM
- 1RM - max weight that can be lifted once
- 10RM - max weight that can be lifted ten times
what kind of intensity and volume are needed in strength vs endurance training?
- strength - high force / low reps
- endurance - low force and high reps
what are examples of manual resistance?
- therapist gives resistance
- other person applies resistance
what is proprioceptive neuromuscular facilitation (PNF)?
- a stretching technique utilised to to improve muscle elasticity - has a positive effect on AROM and PROM
what are examples of mechanical resistance?
- suspension therapy (all or part of the body is suspended in air by ropes and slings)
- free weights (free objects that arent attached to anything)
- pulleys
- springs
- theraband
- isokinetic equipment
- aquatic physiotherapy