Strength Endurance 2 Flashcards
factors must be taken into consideration when prescribing exercises
Individual factors; Normal v’s Pathology?
Analyse the activity
What major muscle groups need to be trained?
What method should be used?
What are the primary sites of concern for injury prevention?
Equipment available
physiological changes in strengthening exercises
increase in ↑size of muscle fibre ↑ protein content ↑ capillarization (related to muscular endurance) ↑ connective tissue
decrease fat within muscle tissues
changes in muscle chemistry
change in neural factors in strengthening exercises
↑neural drive
↑synchronisation of motor units
↓sensitivity Golgi tendon organ
DeLorme & Watkins programme
3 sets of 10 1 set of 50% 10RM 1 set 10 lifts with 75% 10RM 1 set of 10 lifts with 100% 10RM 2 min rests between sets 4 times a week preogress weekly
Macqueen oxford
4 sets of 10 repetitions 1 set 10 lifts with 10 RM 1 set 10 lifts with 10 RM 1 set 10 lifts with 10 RM 1 set 10 lifts with 10 RM x 3 times per week - progress every 1-2 wks
Oxford programme
10 RM determination 3 sets of 10 repetitions 10 reps @ 100% of 10RM 10 reps @ 75% of 10RM 10 reps @ 50% of 10RM 5 times a week progress 10 RM
DARPE protocol
1 set 10 reps 50% 6RM
1 set 6 reps 75% 6RM
1 set max possible rep 100% RM
1 set max possible set 100% adjusted working weight
how does training induced strength gains occur
2 -3 sets of 6-12 repetitions of a 6-12 RM
ACSM position stand 2011 - novice training
Novice training
8-12 RM
2-3 days/ wk
ACSM position stand 2011 intermediate-advanced
1-12RM, with eventual emphasis on 1-6RM using 3min rest periods / moderate contraction velocity
4-5 days / wk advanced
pros and cons of isometric
pro - immobilisation equip
con not related to function
pros and cons of isotonic
pro - conc and ecc component
loading at weakest point
pros and cons of isokinetic
pro - max overload thro ROM
con - expensive
general principles of training
Warm-up
Recovery
Cool down
Flexibility
Maintenance
Control
Muscle balance
Individual factors
physiological effects of warm up
To activate cardiovascular shunt so that exercising muscles are getting a good blood supply
Raise the temperature in the muscles in preparation for work
Short period of low intensity – familiarise with ex / equipment
Decreases risk of injury
what may happen if a warm up is not done
Inadequate warm-up →inadequate O2 supply → anaerobic process → waste products → lactic acid → premature fatigue
how does warm effect muscle tendon and connective tissue
Warmed muscle / tendon and connective tissue stretch more easily
when should recovery occur
Within exercise session
Between exercise session
intensive exercise - every other day
purpose of recovery
avoid accumulation lactic acid – reduction soreness / stiffness
exhaustion avoid fatigue - decrease no. motor units firing and it firing rate ad co-ordination increases chance of injury
cool down
Physical activity of body is gradually reduced to almost its resting level
purpose of cool down
Avoids venous pooling in extremities Remove metabolic waste products Muscles continue to get a more extensive blood supply low intensity aerobic activity gentle stretching exercises
purpose of maintenance
Retrogression / plateau / reversibility
Cease training – loss of strength
Change is size and metabolic properties of muscle at cellular level
Endurance decreases before strength
importance of control
Excessive use of momentum increases incidence of injury
where is muscle balance important
Very important in the case of larger muscle groups
stabiliser and mobiliser muscle
why are muscle balance important for mobilisers and stabilisers
Muscles prone to tightness (mobilisers)
Muscles prone to weakness (stabilisers)
flexibility
The ability to move a single jt or series of jts smoothly and easily through an unrestricted, pain-free ROM
what determines flexibility
Muscle length + joint integrity and extensibility of periarticular soft tissues determine flexibility
hypomobility
Decreased mobility or restricted motion
extrinsic contributing factors to hypomobility
Extrinsic – casts / splints
prolonged immobilisation
intrinsic contributing factors to hypomobility
Intrinsic – pain, jt inflammation, muscle or tendon disorders, bony block
(prolonged immobilisation)
other contributing factors to hypomobility
Sedentary lifestyle / habitual faulty postures
Paralysis, abnormal tone, muscle imbalance
effects of immobilisation on muscle
Atrophy –
Increase in connective tissue
effects of immobilisation on tendon
↓size & no collagen fibre bundles → ↓load tolerance
Disorganisation of collagen fibre orientation, reduced tensile strength, elastic stiffness
indications for use of stretching
ROM is limited as soft tissue lost extensibility – adhesions, contractures, scar tissue formation → functional limitations or disabilities
what does restricted motion lead to
structural deformities
what would structural deformities lead to
Muscle weakness / shortening of opposing tissue
types of stretching
static dynamic
static stretching
Slow, controlled, emphasis on postural awareness, bodily alignment
Sustained 30 sec hold
when is static stretching applied
Early and end-stage rehab
dynamic stretching
Faster, rhythmic, higher velocity, motor control, functional
Repetitive, progressive
when is dynamic stretching applied
end stage rehab
type of patient for static stretching
all types
type of patient for dynamic stretching
sports person
Precautions & Contraindications for Stretching
Recent fracture and bony union incomplete
Osteoporosis
Acute local inflammation
Haematoma
Myositis ossificans / hypertrophic ossification
Integrity of joint
Hypermobility
type of body
ectomorph - thin and long
mesomorph - large, broad, muscular, little fat
endomorph - pear shaped, round, lots of fat
precautions and contra-indications in general
Valsalva manoeuvre Pain & muscle soreness (DOMS) Inflammation Severe cardiopulmonary disease Acute / chronic myopathy Substitute motions
guidelines strength training progression
Increase the weight of resistance
Vary the lever
Alter the speed of movement
Increase duration of exercise
- Sets/reps
- Freq
- Rest
Increase the complexity of the exerciseguidelines for endurance training progression
Increase no. of reps
Increase duration of each ex
Increase no. of ex’s in programme
Increase duration of ex programme
