Topic 1 - Introduction to Exercise Flashcards
A continuum health procedure designed to improve or restore an individual’s function, or to prevent dysfunction.
Therapeutic Exercise
The following are purposes as to why one would incorporate therapeutic exercise into their lifestyle:
1) ___________ or __________ impairments*
2) _________ function*
3) ________ risk of injury/re-injury
4) __________ overall health
5) _________ fitness and well-being
1) Remediating or Preventing
2) Enhancing
3) Reducing
4) Optimizing
5) Enhancing
The following are interrelated components of physical ________.
- Muscle performance
- Cardiopulmonary/endurance
- Mobility/flexibility
- Neuromuscular control/coordination
- Stability
- Balance/postural equilibrium
Function
The process of elongation of contractile and non-contractile tissues.
Stretching
The effects and benefits of _________ include:
- Increasing flexibility and ROM
- Allowing the body to move more efficiently
- Decreasing the chance of injury
- Invigorating the respiratory, circulatory and lymphatic systems
Stretching
What are the 3 types of stretching?
1) Passive Stretching
2) Self-Stretch
3) Dynamic Stretching
A sustained or intermittent external end range stretch force, applied with overpressure by manual contact. Shortened tissue is elongated by moving a restricted joint just past the available ROM, while the patient is as relaxed as possible.
Passive Stretching
Any stretching exercise that is carried out independently by a patient after instruction and supervision by a therapist.
Self-Stretch
Active movements that take joints and muscles through their ROM. They can be functional and mimic the movements of the activity or sport you are about to perform. They can also be a series of movements to get the body ready for a certain exercise.
Dynamic Stretching
Spring-like response, recoil; the stretched material recovers its pre-tensile dimensions after the applied load is removed.
Elastic Deformation
Putty-like response; the linear deformation produced by the tensile stress remains even after the applied load is removed, resulting in permanent deformation.
Plastic Deformation
When a load is applied for an extended period of time, the tissue elongates and does not return to its original length. The amount of deformation depends on the amount of force and the rate at which the force is applied.
Creep
A stretch well beyond the normal range of motion of a joint and surrounding soft tissue, placing heavy loads on tendons and ligaments. This causes micro-tearing and inflammation and can lead to hypermobility and degenerative arthritis.
Overstretch
Tendons can rupture at __% increase in length.
10%
______________ becomes detrimental and creates instability when the supporting structures of a joint and the strength of the muscles around the joint are insufficient and cannot hold a joint in a stable, functional position during activities. Instability of a joint often causes pain and may predispose a person to musculoskeletal injury.
Overstretching
Adaptive shortening of a muscle or other soft tissues that cross a joint; which results in limitation of ROM.
Contracture
The following are conditions that can produce ____________:
- Prolonged immobilization (e.g. cast)
- Restricted mobility (e.g. sling)
- Disease (e.g. MS)
- Tissue pathology due to trauma (e.g. skin grafts, scars)
- Congenital and acquired deformities (e.g. scoliosis, torticollis)
Contractures
Inhibition of a muscle by either its own activity, or that of its antagonist.
Active Inhibition
What are 2 types of active inhibition?
1) Reciprocal Inhibition
2) Autogenic Inhibition (PIR)
The following are ___________ for stretching:
- ROM is limited because soft tissues have lost extensibility
- Restricted motion may lead to structure deformities that may be preventable
- Muscle weakness and shortening of opposing tissue have resulted in limited ROM
- Prevent/reduce the risk of musculoskeletal injuries
- May be used prior to and after exercise to reduce post-exercise muscle soreness
Indications
The following are _________________ for stretching:
- Bony block that limits joint motion
- Recent fracture
- Evidence of acute inflammation or infection (heat and swelling), or soft tissue healing
- Presence of sharp, acute pain with joint movement or muscle elongation
- Hematoma or other indication of tissue trauma
- Hypermobility already exists
- When shortened tissue provides necessary joint stability
- When shortened tissues enable a patient with paralysis or severe muscle weakness to perform specific functional skills otherwise not possible
Contraindications
Any form of active exercise in which a dynamic or static muscular contraction is resisted by an outside force.
Resistance Exercise
A single rendition/occurrence of an exercise (one work interval).
Repetition (Rep)
Pressing two dumbbells straight above your head and then lowering them back down to your shoulders constitutes one complete __________ of the dumbbell shoulder press.
Repetition (Rep)
A group of consecutive repetitions (a group of work intervals) without resting.
Set
When 12 repetitions of the dumbbell shoulder press have been performed, one ___ has been completed.
Set
The period of time between sets, which varies based on the type of exercise being performed.
Recovery/Rest Interval
What are the 3 goals of resistance exercise?
1) Increase muscular _________
2) Increase muscular ________
3) Increase muscular _____
1) Endurance
2) Strength
3) Power
Ability of muscle to perform low-intensity, repetitive, or sustained activities over a prolonged period of time.
Endurance
Muscular _________ is improved by performing exercise against mild resistance for many repetitions.
Endurance
The amount of muscular activity that can be performed without fatigue relates to muscular _________. Tolerance towards moderate levels of work performed for extended periods of time is ideal.
Endurance
Maximum force that a muscle can produce during a single contraction.
Strength
A procedure of a muscle or muscle group lifting, lowering or controlling heavy loads for a relatively low number of repetitions over a short time can increase muscular ________.
Strength
The maximal amount of resistance you can overcome relates to muscular ________.
Strength
The rate of performing work expressed as _____ = work/time. A single burst of high-intensity activity.
Power
Which goal of resistance exercise is most likely not included in the rehab plan due to increased potential for injury?
Increase muscular power
A type of exercise involving the application of an external load/resistance to the muscle’s active contraction. The therapist, the patient, an immovable or a movable object may apply the external resistance.
Active Resisted (Manual/Mechanical) Resistance Exercise
A dynamic form of exercise that is carried out against a constant or variable load as a muscle lengthens or shortens through the available ROM.
Isotonic Exercise
A type of exercise where overall shortening of the muscle occurs as it generates tension and contracts against resistance.
Concentric Exercise
A type of exercise where overall lengthening of the muscle occurs as it develops tension and contracts to control motion against the resistance of an outside force; negative work is done.
Eccentric Exercise
T/F - Concentric actions create more force than eccentric actions.
False - Eccentric actions create more force than concentric actions.
A type of exercise involving a muscle contraction where there is no lengthening or shortening of the muscle and therefore no movement around the associated joint.
Isometric Exercise
_________ exercise is used in the initial stages of rehab when joint pain or an immobilizing device restricts or prevents movement, when weakness exists at a specific point in the ROM or when the individual is in a low state of training.
Isometric
T/F - Isometric exercise provides a base for dynamic isotonic exercise.
True
Isometric strength gains __% per week every day over a 6-week period.
~5%
Indications for _________ exercise include:
- Minimizing muscle atrophy due to external immobilization
- Facilitating muscle firing when joint movement is not advisable post-injury or surgery
- Developing postural or joint stability
- Improving muscle strength when dynamic resistance exercise causes joint pain
- Developing static muscle strength at particular points in ROM
Isometric
Isometric exercise can be used to promote static strength or develop sustained muscular control (endurance), except for ______ _______.
Muscle Setting
_________ exercise helps to decrease pain and spasm, as well as maintain neuromuscular pathways until progression to active free can be accomplished.
Isometric
______ _______ is not considered a resistance exercise because no appreciable resistance is applied.
Muscle Setting
A type of isometric exercise where low intensity isometric contractions are performed against little or no resistance. Used to decrease muscular pain, promote relaxation and circulation during the acute stage of healing.
Muscle Setting
T/F - Muscle setting does not increase strength except in very weak muscles.
True
______ _______ helps negate muscle atrophy during immobilization in order to protect healing tissues by increasing circulation.
Muscle Setting
A type of isometric exercise that develops a submaximal but sustained level of contraction to improve postural stability or dynamic stability of a joint.
Stabilization
Stabilization uses ________ isometric contractions against __________ in weight bearing postures, such as holding a plank.
Midrange
Resistance
T/F - Multiple angle isometric exercise focuses on trunk/postural control.
False - STABILIZATION isometric exercise focuses on trunk/postural control.
A type of isometric exercise where resistance is applied manually or mechanically, at multiple joint positions within the available ROM.
Multiple Angle
Multiple angle is used to improve ________ throughout the ROM when joint motion is available, but dynamic __________ exercise is painful or inadvisable.
Strength
Resistance
Some tools you can use for ________ _____ isometric exercise include:
- Wall
- Patient’s own hand
- Belt
- Towel
- Yoga strap
Multiple Angle
A form of active-resistive exercise in which the speed of movement of the limb is controlled by a preset rate-limiting device.
Isokinetic Exercise
Movement that occurs with the distal segment of a limb moving freely in space; the proximal attachment is fixed.
Open Kinematic Chain Exercise
T/F - A bicep curl is an example of an open kinematic chain exercise.
True
Movement that occurs with the body moving over the fixed distal segment of a limb; also known as reverse action exercise.
Closed Kinematic Chain Exercise
T/F - A push up is an example of an open kinematic chain exercise.
False - A push up is an example of a CLOSED kinematic chain exercise.
Training zones that can be determined after 1 Repetition Maximum (1RM) is established.
Parameters
__________ can be used for isotonic, isometric and/or isokinetic exercises with the purpose of achieving strength adaptations.
Parameters
Match the parameter and % of strength with the appropriate population:
1) Low (30-40%)
2) Medium (40-70%)
3) High (70-80%)
4) Very High (>80%)
A) Trained individuals
B) Sedentary, untrained individuals
C) Highly trained individuals
D) Healthy, untrained individuals
1) Low (30-40%) B) Sedentary, untrained individuals
2) Medium (40-70%) D) Healthy, untrained individuals
3) High (70-80%) A) Trained individuals
4) Very High (>80%) C) Highly trained individuals
At the beginning of a program, _____ percentage loads and ranges are used to be safe, and to allow focus and learning of correct exercise form and technique, before progression to ______ loads.
Lower
Higher
T/F - With the purpose of training with significant deficits in muscle strength or establishing training for muscular endurance, use low loads of 30-50% strength that are safe, yet challenging.
True
Indications for low-intensity exercise ( __________ loading) include:
- Early stages of soft tissue healing
- After prolonged immobilization
- When initially leaning an exercise
- For most children or older adults
- When goal of exercise is to improve muscle endurance
- To warm-up and/or cool-down
- During slow-velocity isokinetic training
Submaximal Loading
Indications for high-intensity exercise ( _______ loading) include:
- When goal of exercise is to improve muscle strength, power and size
- For healthy adults in the advanced phase of a rehab program
- For individuals in a conditioning program
- For individuals training for competitive weight lifting or body building
Maximal Loading
Although the use of __________ exercise is often the basis of a training program designed to improve a patient’s functional capabilities, the therapist must consider a number of ___________ and contraindications before implementing and while executing a __________ exercise program.
Resistance Exercise
Precautions
Resistance Exercise Program
Some ___________ for resistance exercise include:
1) Cardiovascular problems
2) Fatigue
3) Recovery from exercise
4) Overworking/overtraining
5) Substitute motions (alignment & stabilization)
6) Osteoporosis
7) Exercise-induced muscle soreness (acute & delayed onset)
Precautions
Avoid the ________ maneuver during resistance exercise so that abnormal stress on the cardiovascular system and the _________ wall can be avoided.
Valsalva Maneuver
Abdominal Wall
High-risk patients that should avoid the ________ maneuver during resistance exercise include:
- Patient’s with a history of CV problems (e.g. cerebrovascular accident, myocardial infarction, hypertension)
- Geriatric patients
- History of abdominal surgery or herniation of the abdominal wall
Valsalva Maneuver
Typically with resistance exercise, we want patients to ______ on the shortening phase and ______ on the lengthening phase.
Exhale
Inhale
We can prevent our patients from performing the ________ maneuver during exercise by:
- Cautioning the patient about holding their breath
- Having the patient exhale when performing the targeted motion
- Ask the patient to count, talk or breathe rhythmically during exercise
Valsalva Maneuver
A complex phenomenon that affects functional performance and must be considered in a therapeutic exercise program.
Fatigue
Diminished response of a muscle to a repeated stimulus; characterized by a reduction in the force-producing capacity of the neuromuscular system.
Local Muscle Fatigue
Diminished response of a person during prolonged physical activity, such as walking or jogging.
General Muscular Fatigue (aka. Total Body Fatigue, Cardiopulmonary Fatigue)
T/F - In some conditions associated with neuromuscular or cardiopulmonary dysfunction, fatigue may occur less rapidly or at unpredictable intervals.
False - T/F - In some conditions associated with neuromuscular or cardiopulmonary dysfunction, fatigue may occur MORE rapidly or at PREDICTABLE intervals.
In Multiple Sclerosis, the patient usually reaches a peak of fatigue by early _________ and can become noticeably ______.
Early Afternoon
Weaker
T/F - Fatigue associated with specific pathology is significant in the design of a patient’s exercise program (e.g. parameters and timing).
True
Adequate time for ________ from fatiguing exercise must be built into every resistance-training program in order to maximize improvements in ____-term physical performance.
Recovery
Long-Term
Changes that occur in muscle during recovery include:
1) ______ ____ is removed from skeletal muscle and blood, around 1 hour post exercise
2) ______ stores are replenished in muscles
3) ________ is replaced within several hours to several days (depending on duration, intensity of exercise and post-exercise nutrition)
1) Lactic Acid
2) Oxygen
3) Glycogen
T/F - Light exercise performed during the recovery period will increase recovery time from exercise.
False - Light exercise performed during the recovery period will DECREASE recovery time from exercise.
