Strengthening/Edurance/Power Flashcards

Question

PNF Strengthening Exercise: Movement Pattern Characteristics

Answer 1

- Multi-joint and multi-plane - Diagonal ~ Cross the midline ~ Move between “flexion” and “extension” patterns ~ Brain is forced to sense movement on both sides of body - Manually resisted

Answer 2

- Pair of diagonal patterns for the upper and lower extremities ~ D1 and D2 ~ Each has both flexion and extension - First developed for people who had strokes ~ Neuro input/output ~ Manual resistance ~ Relatively easy exercises while laying

Answer 3

- Upper Extremity: Shoulder ~ External Rotation always goes with Flexion - Lower Extremity: Hip ~ External Rotation always goes with Adduction

Answer 4

- Ability to generate force in the shortest amount of time ~ Speed by which motor units are recruited and synchronized - The more you utilize power, the better the pt. functions - Plyometric training is a good example of Power training

Answer 5

- Quick powerful movements involving pre-stretching/eccentric loading of the muscle to produce a strong concentric contraction ~ Techniques heighten excitability of CNS due to increased sensory input ~ All muscles work more efficiently when eccentrically loaded and concentrically unloaded making Plyometric exercise very functional

Answer 6

- Stretch Reflex ~ MS detects stretch ~ MS responds by stimulating the muscle to contract ~ Muscles need to eccentrically lengthen before concentrically contracting - Inhibition of GTO ~ GTO normally inhibits muscle contraction under sustained tension or heavy loads ~ Plyometrics cause GTO to be less sensitive so increased stimulation is necessary to activate the GTO > Increased level of inhibition = greater force production - Elasticity of the Muscle Structure ~ Elastin fibers contained in tendon and muscle

Answer 7

- Eccentric (Loading Phase) ~ Phase where muscle is eccentrically contracting and elastic components are put on a stretch - Amortization ~ Phase where eccentric contraction is converted to concentric contraction - Concentric (Unloading Phase) ~ Phase where muscle is concentrically contracting

Answer 8

- Although very functional and useful, Plyometric training must be used carefully - Prerequisites for use: ~ Stable Base > Relative to intensity to Plyometric training > Components • Balance • Strength ~ Proper Flexibility > All links in the chain should be near normal to decrease compensatory overuse injuries

Answer 9

- Balance ~ Romberg’s: standing still with eyes closed ~ BESS ~ Timed Balance Beam Test ~ Modified Force Platforms: measured force in all 3 planes - Strength/Balance ~ Power Squat Test > Squat 60% of body weight 5 times in 5 seconds ~ Balance Reach Test ~ Holding 25% and 50% single leg squat positions for 30 seconds with eyes open and closed

Answer 10

- Must have the ability to properly load and unload the limb - Triple Flexion (hip flexion, knee flexion, and Dorsiflexion) - Triple Extension (hip extension, knee extension, and plantarflexion)

Answer 11

- Jump ~ 2 foot take off and 2 foot landing - Hop ~ 1 foot take off and 1 foot landing (same foot) - Bound ~ 1 foot take off and 1 foot landing (opposite foot) - Choosing on over the other is based off of pts. sport or if they can balance or not

Answer 12

- Intensity ~ External load ~ Single vs. Double leg landing ~ Height ~ Length - Speed (should always be worked on) ~ Emphasize shortening of the Amortization Phase > Takes better advantage of spindle and elasticity > Most important factor relative to function ~ Doing it too slow doesn’t take advantage of the MS and elasticity of a muscle

Answer 13

- Volume ~ Total amount of work > Number of foot contacts > Generally low volume = 75-100 contacts on average since intensity is generally high ~ Pt. should be sore, if not it’s too easy - Direction of COG movement ~ Vertical is more stressful and less functional due to gravity ~ Horizontal is less stressful and more functional

Answer 14

- Recovery ~ Rest time between sets ~ Dependent on intensity and goals of program > Power: long rest so muscle can recover > Endurance: short rest - Frequency ~ Relative to intensity ~ Generally 48-72 hours needed to recover ~ Too often causes detraining

Answer 15

- Program must be designed to enhance factors that are required for the sport - Should follow general progression before using sport specific moves to ensure proper technique - General Progression ~ Landing ~ Stabilization Jumps/Hops ~ Jump Up ~ In place jumps ~ Short jumps/hops ~ Long jumps ~ Shock method

Answer 16

- Goals ~ Teach proper foot strike ~ Teach use of Triple Flexion - Techniques (very short, sub-maximal) ~ Step down off box ~ Standing long jump ~ Hop out onto one foot

Answer 17

- Goals ~ Reinforce proper “landing” ~ Teach eccentric loading ~ Improve ability to stabilize - Techniques (sub-maximal, but increased intensity) ~ Standing long jump ~ Hop out on one foot

Answer 18

- Goals ~ Teach use of triple extension ~ Teach the use of arms ~ Teach loading - Technique ~ Jump up onto stable surface that is knee height up to mid thigh height

Answer 19

- Goal ~ Teach to switch over speed/decrease Amortization Phase - Technique ~ Tuck Jump ~ Ankle bounce ~ Scissors Jump

Answer 20

- Goal ~ Teach horizontal displacement - Technique (more towards maximal end) ~ Repeated standing long jumps ~ Repeated long hops

Answer 21

- Goal ~ Maximize horizontal displacement - Technique (maximal effort) ~ Bounding ~ Combination of hops and bounds

Answer 22

- Goal ~ Overload neuromuscular system - Technique ~ Depth Jumps > Turns on MS and allows pt. to jumper higher due to maximal vertical displacement ~ Hurdle jumps