stretching and strengthening

Question 1

what are the three stages of healing

Answer 1

• inflammation
• proliferation
• maturation/ remodelling

Question 2

how long does the inflammatory phase last

Answer 2

3-5days or longer

Question 3

what are some inflammatory responses

Answer 3

swelling, redness, pain

Question 4

wat are the stages of the inflammatory phase

Answer 4

• oedema accumulate
• blood clot forms (weak tensile strength)
• WBC infiltrate

Question 5

how long does the proliferation phase last

Answer 5

48hrs up to 4-6 weeks

Question 6

these create scar tissue during the proliferation phase

Answer 6

fibroblasts

Question 7

initially ____ collagen is produced but after ____ weeks _____ collagen replaces original

Answer 7

Type 3, 2weeks, type 1

Question 8

this collagen is involved in remodelling

Answer 8

Type 1

Question 9

_____ strength correlates with maturity of the ___ as well as its _____

Answer 9

Tensile strength, Type 1 collagen, alignment

Question 10

inorder for good alignment what do the fibres need

Answer 10

rearrangement depends on tensile stressors

Question 11

what is the processes for rehabilitation for GII lig strain

Answer 11

Acute (0-5days) - RICE
Restoration (5+ days) - small movements to apply tension
-AROM/PROM/isometric (within limits)

Question 12

Contraindications to ROM testing

Answer 12

• disrupts healing
• myositis ossification
• recent fracture

Question 13

Contraindications to testing

Answer 13

• bony block
• pain with mvmnt
• hyper mobility exists
• tendonitis

Question 14

interventions to increase mobility in soft tissue

Answer 14

1. passive stretching
2. active stretching
3. PNF
4. myofascial release

Question 15

describe a type of PNF stretch

Answer 15

contract (tight m) - relax - contract (agonist)

Question 16

4 types of stretching

Answer 16

1. static
2. dynamic
3. cyclic stretching
4. ballistic

Question 17

what is the difference between static and dynamic stretching

Answer 17

static - target m is slowly moved and held in position for 60 seconds
dynamic - actively bring limb through full rom

Question 18

what Is power

Answer 18

strength applied over a distance for a period of time

Question 19

what is Endurance

Answer 19

ability to perform repetive contractions

Question 20

70-90% of 1RM provides gains in what

Answer 20

endurance in strength

Question 21

Contraindications to stretching

Answer 21

• pain
• fracture
• respiratory disease/ cardiac

Question 22

Precautions to strengthening

Answer 22

• avoid high loads
• know medical conditions
• avoid high impact
• avoid high velocity movements with spine

Question 23

stretching progression should follow this principle

Answer 23

progressive overload - progression must exceed current metabolic capacity

Question 24

At the end of a rehab program activity should follow this principle

Answer 24

SAID principle (Specific adaptation to imposed demand) 
- stretching should relate to activity they want to do

Question 25

5 Parts of stretching program design

Answer 25

1. know current strength of muscle
2. Intensity/load/frequency
3. rest intervals
4. Mode of exercise
5. task specific training

Question 26

ACSM guidlines for stretching

Answer 26

Moderate to heavy load only strengthen every other day

Question 27

what is starting load/reps/frequency for stretching

Answer 27

load based on 1RM, low rep/low set –> progress, 5-7 days a week