Strength Training Flashcards
Adaptations to Strength Training
- hypertrophy (6-8 weeks)
- remodeling
- recruitment
- cross sectional area
Positive Changes in Impairments and Improvements from Strength Training
- Increased/Improved:
- strength
- bone mass
- body composition (fat to lean)
- weight control
- reduction risk of adult diabetes
- reaction time
- metabolism
- cardiovascular status (decreased rest BP)
- immunicological fxn
- Also improved:
- balance
- gait/funx mobility
- coordination
- ADLs
- Improved job/recreational performance
- sense of well being
Guidelines to Develop Strength
- Overload
- Specifity
- Reversibility
- Metabolic Effects
Common Errors associated with Restistance or Strength Training
- Valsalva Maneuver:
- forced exhalation w/ mouth, nose and glottis closed while contraction is held. Increases intrathoracic pressure, slows HR, decreases blood back to heart and increases venous load
- Inadequate Rest
- 3-4 min after vigorous to return to 90-95%
- increasing progression too quickly
- substitution of motions
- from too much resistance, instability
Manual Resistance
a type of active exercise in which another person provides resistance
- useful in early stages when weak
- can be modified
- safe when joint needs to be protected
- can be changed to accomodate PNF
- not quantitative
Mechanical Resistance
type of active exercise in which resistance is applied through use of equipment
- resistance is quantitative
- greater # resistance than manual
- cannot use PNF
- not safe if joint needs it
Precautions of Resistance Training
- local muscle fatigue
- general muscle fatigue
- MS
- cardiac dx
- PVD
- Pulmonary
- overwork or training
- osteoporosis
- acute muscle soreness
- DOMS - (12-24 hrs) Peaks 24-48 hrs-5-7 days
Contraindications to Strength Training
inflammation
pain > 24 hrs after exercise
Isometric Resistance
static, occurs when a muscle contracts without a length in range. (6 seconds)
Resistance is variable and accomodating
- strengthing 1 point in ROM
- can increase BP and should be used cautiouslyw/ cardiac patho
- 20 reps of 5-6 sec w/ 20 sec rest everyday for 6 weeks
Isotonic Resistance
dynamic, can have constant (free weights) or variable (machine) load as the ms lengthens or shortens
Speed is Variable
- machines vary the resistance
- machines are safer than free weights
- used earlier in rehab process
- free weights - weakest point of length-tension curve limits the amount of weight lifted
Isokinetic Resistance
exercise is dynamic and speed is controlled for muscle shortening and lengthening.
resistance is accomodating and variable
- peak torque is inversely related to angular velocity
- concentric and eccentric can be performed
- **the weight of the body segment creates torque output around the joint. The gravity produced torque adds to the force generated by the muscle when it contracts and gives a higher torque output than is actually created by the muscle. **
Concentric vs. Eccentric
- max eccentric F > max concentric F
- like training improves like strengthening
- eccentric consumes less oxygen and energy
Open vs. Closed Chain Exercise:
open chain exercise does not adequately prepare patient for function weight bearing activities
most resistance exercise is open chain
Mechano receptors are stimulated by CKC adding to joint stability, balance, coordination etc in funx WB postures
Delorme Exercise Progression
10 reps @ 50% 1RM
1-2 min rest
10 reps @ 75% 1RM
1-2 min rest
10 reps @ 1RM
Resistance Training Specificity
Relative loading:
light
moderate
heavy
light = endurance - <70% 1RM - 12-20 reps- 1-3 sets (20-30 sec)
mod = hypertrophy/strength - 70-80% 1RM - 8-12 reps - 1-6 sets (30-120 sec)
heavy = max strength - 80-100% 1RM - 1-8 reps - 1-5+ sets (2-5 minutes rest)
