strength and endurance 2 Flashcards
what are the main basic components of therapeutic exercise?
- flexibility and ROM
- strength and muscle endurance
- proprioception, coordination & agility
what kind of physiological changes that take place in a muscle after starting a rehab program?
- increase in size of muscle fibre
- increase in protein content
- increase in connective tissue
- decrease in fat within muscle tissues
- changes in muscle chemistry
what does DeLorme & Watkins involve?
-
determination of 10RM
*** 3 sets of 10 reps ** - 1 set 10 lifts with 1/2 (50%) 10RM
- 1 set 10 lifts 3/4 (75%) 10RM
- 1 set 10 lifts with 10RM (100%)
- allow 2 min rests between sets
- 4 times a week
what does the Macqueen method involve?
- 4 sets of 10 reps
- 3 times per week, progress every 1-2 weeks (ie make it more challenging)
what does the oxford prgramme involve?
- 10RM determination
- 3 sets of 10 reps
- 10 reps @ 100% of 10RM
- 10 reps @75% of 10RM
- 10 reps @50% of 10RM
- train 5 times a week
What does DAPRE stand for?
the **daily adjustable progressive resistance exercise **protocol
what does the DAPRE protocol involve?
- 4 sets
- 10 reps of an exercise at 50% of a 6 reps max
- 2nd exercise is repeated 6 times at 75% of 6RM
what are important general principles of training?
- warm up
- recovery
- cool down
- flexibility
- maintenance
- muscle balance
- control
- individual factors
what are physiological effects of a warm up?
- to activate the cardiovascular shunt so that exercising muscles are getting a good blood supply
- raising the temp in the muscles in prep for work
- decreases the risk of injury
- warmed muscles/ tendon/ CT stretch more easily
- increase in body temperature, metabolism and oxygen delivery
what is a cooldown after a session?
- when the physical activity of the body is gradually reduced to almost its resting level
why is control of muscle important & what is an example of how you can implement good control?
- as excessive use of momentum **increases incidence of injury **
- isometric exercises - hold contractions at various angle at the joint - near the max voluntary isometric contraction (MVC) for 3-6 secs
what is muscle balance?
the muscles on both sides of your body being equal in size and strength
* ie if one or more of your muscles on one side of your body is bigger or stronger than the other side, then you have a muscle imbalance
in what particular muscle groups is muscle balance very important for?
- larger muscle groups
- eg quadriceps, hamstrings and abdominals
what is flexibility?
- the ability to move a single joint or series of joints smoothly and easilt through an unresistricted, pain free ROM
what 2 important things play a role in determining flexibility?
- muscle length
- joint integrity
what factors can contribute to hypomobility?
- decreased mobility or restricted motion
- prolonged immobilisation - either extrinsic (casts or splints) or intrinsic (pain, joint inflammation, muscle or tendon disorders etc)
- sedentary lifestyle
- habitual faulty postures
- paralysis
- muscle imbalance
what are the effects of immobilisation on muscle?
- atrophy - time, muscle composition and position specific, increase in connective tissue
what are the effects of immobilisation on tendons?
- decrease in size and number of collagen fibre bundles
- decrease in load tolerance
- disorganisation of collagen fibre orientation
- reduced tensile strength
what are examples of **indications **for use of stretching?
- restricted motion
- muscle weakness or shortening
- part of a fitness programme to prevent injury
- prior to or after vigorous exercise to minimise DOMs
what are the 2 main types of stretching?
- static
- dynamic
what is static stretching?
- slow, controlled emphasis on postural awareness and bodily alignment
- sustained 30 second hold
- used for early and end stage rehab
what is dynamic stretching?
- faster, rhythmic higher velocity
- repetitive and progressive
- used for** end stage rehab**
- sports person
- PNF - proprioceptive neuromuscular facilitation - stretching technique used to improve muscle elasticity
what are examples of precautions and contraindications for stretching?
- recent fracture
- osteoporosis
- acute local inflammation
- haematoma
- myositis ossificans
- hypermobility
- contractures- muscles/ tendons/ joints or other tisues tighten or shorten and cause a deformity
in terms of reps and force.. comapre strength training to endurance training?
- **strength **- high force, low reps
- **endurance **- low force, high reps
what are the 5 main guidelines for strength training progression?
- increase the weight of resistance
-
vary the lever (ie change from thigh to whole leg for exercise etc)
3.** alter the speed of the movement
4. increase the duration of exercise **- sets, freq increased and rest decreased - increase the **complexity of the exercise **
what are the 4 main guidelines for** endurance training progression**?
- increase the number of reps
- increase the duration of each exercise
- increase the number of exercises in programme
- increase the duration of the exercise programme
what are some examples of guidlines for flexibility progression?
- alternate starting position
- increase the number of eps
- increase the length of time of stretch
- partner stretching
what are the advantages of group exercise classes?
- patient responsibility
- patients can support eachother
- competition - can help motivate
- time saving for physio
- confidence
what are some examples of disadvantages of group exercise classes?
- competition - may not be good for some patients
- not suitable for all types of patients
- lack of individual supervision
