Therapeutic Exercise Concepts Flashcards
What is the stress-strain curve?
Graphic representation that depicts the relationship between the amount of force (stress) applied to connective tissue and the amount of deformation (strain) is experienced.
Describe the 3 regions of the stress-strain curve.
Toe region = initial stress the causes the collagen to become straight and align with one another
Elastic region = added stress to the tissue results in greater deformation. Once the stress is removed the tissue returns to its resting length.
Plastic region = addition of more stress results in permanent deformation even after the stress force is no longer applied due to failure of bonds between the collagen fibers.
What is the failure point relative to the stress-strain curve?
Refers to the point where the added stress exceeds the physiological limit of the collagen, resulting in the tearing of the collagen fibers
What type of stretching is more effective in increasing tissue extensibility? Why?
Static stretching because it does not activate the muscle spindles, and thus there is less resistance to stretch. (Dynamic/Ballistic stretching activates the muscle spindles leading to greater resistance to stretch)
How long should a static stretch be held (minimum) for changes in ROM to occur?
30 seconds
Describe an isometric contraction.
Muscular force is generated without a change in muscle length.
Describe an isotonic contraction.
Muscle contraction is generated with the muscle exerting a constant tension.
Concentric = muscle shortening Eccentric = muscle lengthening
Describe a isokinetic contraction.
Muscle contraction is generated with constant maximal speed and variable load
What is the difference between intensity, volume and frequency relative to resistance training?
Intensity = amount of weight being used Volume = amount of work being done Frequency = number of times per week the resistance exercises are being performed
What is the difference between open chain versus closed chain activites?
Open chain = Distal segment of limb moving freely in space
Closed chain = movement of the body on a fixed distal segment
Describe the DeLorme exercise program.
First set = 10 repetitions x 50% of 10 rep max
Second set = 10 repetitions x 75% of 10 rep max
Third set = 10 repetitions x 100% of 10 rep max
Describe the Oxford Technique exercise program.
First set = 10 repetitions x 100% of 10 rep max
Second set = 10 repetitions x 75% of 10 rep max
Third set = 10 repetitions x 50% of 10 rep max
Explain the overload principle.
In order for a muscle to adapt and become stronger, the load that is placed on it must be greater than what it is normally accustomed to.
Explain the SAID Principle.
Specific Adaptation of Imposed Demands
The body will adapt according to the specific type of training that is utilized. Type of exercise should specifically mirror the desired goal.
Explain the transfer of training principle.
There can be carryover from task or exercise to another. (i.e. strength training can also cause an increase in muscular endurance)
Explain the reversibility principle.
The adaptations seen with resistance training are reversible if the body is not regularly challenged with the same level of resistance or greater.
Explain the length tension relationship.
The ability of a muscle to produce force depends on the length of the muscle.
A muscle can usually produce maximal force at its normal resting length.
Describe the force velocity relationship.
The speed of muscle contraction affects the force that the muscle can produce.
concentric - as speed of contraction increases, the force of the contraction decreases
Eccentric - as speed of contraction increases, the force of the contraction also increases
What is delayed onset muscle soreness (DOMS)?
Post exercise soreness that results from microtrauma to the muscle and connective tissue
Characterized by tenderness to palpation in the muscle belly/muscle-tendon junction, soreness with passive stretching or active contraction, and decreased ROM/strength.
List 3 facilitated stretching techniques.
Hold relax
Hold-relax-active contraction
Contract-relax- active contraction
Describe the hold relax stretching technique.
A relaxation technique usually performed at the point of limited ROM in the agonist pattern
Isometric contraction of the range limiting antagonist is performed against slowly increasing resistance, followed by voluntary relaxation and passive movement by the therapist into the newly gained range of the agonist pattern
Describe the hold relax-active contraction stretching technique.
Following hold-relax technique, active contraction into the newly gained range of the agonist pattern is performed.
Describe the contract relax-active contraction stretching technique.
A relaxation technique usually performed at the point of limited ROM in the agonist pattern
Isotonic movement in rotation is performed followed by an isometric hold of the range limiting muscles in the antagonist pattern against slowly increasing resistance, voluntary contraction and active movement into the new range of the agonist pattern.
True or False: The percentage of fast twitch and slow twitch can be changed via normal exercise.
FALSE
The percentage of fast twitch or slow twitch fibers is determined by genetics
How long does it take for muscle hypertrophy to occur?
6-8 weeks
What is disuse atrophy?
When a muscles loses both size and strength from lack of use or immobilization
What is a common error associated with strength or resistance training?
Valsalva’s maneuver
Forced exhalation with the glottis, nose and mouth closed while contraction is being held.
List 4 effects of the Valsalva’s maneuver.
Increase intrathoracic pressure
Decrease HR
Decrease return of blood to the heart
Increase venous pressure and cardiac work
How much rest is needed to return the muscle to 90-95% of pre-exercise capacity?
3-4 minutes
How long should an isometric contraction be held to obtain changes in the muscles?
6 seconds
What is the formula to estimate maximum heart rate?
220-age
What is the purpose of Karvonen’s formula? What is the formula?
Used to predict heart rate reserve
THR = (HR max - RHR) x % of desired training intensity + RHR
What outcome tool can be used to measure rate of perceived exertion?
Borg scale (6-20)
Obese individuals should exercise at ____ durations and ____ intensities. Why?
Longer durations and shorter intensities
Why?: Obesity increases the mechanical work of the heart and can lead to cardiac and left ventricular dysfunction.
What is the typical volume of air breathed every minute (minute ventilation Ve)?
6 liters
How long should warm up and cool down periods last?
5-15 minutes
