Strength Training

Question 1

Principles of Strength Training

Answer 1

OLDMARS

• Overload - strength/endurance
• Learning
• Diminishing Returns
• Motivation
• Age and gender
• Reversibility
• Specificity - function, strength/endurance, range

Question 2

Strength programme should include

Answer 2

• Exercises which are suitable to the individual
• Exercises that will rehabilitate strength, power, endurance
• Exercises that relate to the patient’s function
• Can be adapted or continued as a HEP

Question 3

Effects of strength training

Answer 3

• 6-8 weeks - motor learning, performance improves
• 10-12 weeks - increase in muscle strength without increase in size
• 12+ weeks - increase in muscle strength and size - true hypertrophy

Question 4

Types of Resisted Exercise

Answer 4

• Patient’s own body weight
• Manual resistance
• PNF
• Free weights
• Mechanical resistance - theraband, gym equipment
• Hydrotherapy

Question 5

Types of Muscles Work

Answer 5

• Isotonic - concentric and eccentric

- Isometric

Question 6

FITT

Answer 6

Frequency, Intensity, Time, Type.

To increase strength:

• Loads that exceed 80%
• 10 reps, 3 times a week
• Must increase resistance as strength increases

To increase power:

• Overload
• Keep reps the same, decrease time
• Increase reps, keep the time the same

To increase endurance:

• Low load
• Increase numbers of reps, increase time

Question 7

Contraindications to exercise

Answer 7

• Recent fractures
• Acute inflammation
• Some acute diseases
• Pain during unresisted movements
• Severe cardiopulmonary disease
• Recent wounds that can be disturbed