Training Principles Flashcards
What is the overload principle?
- initially overload must be solely determined by patients stage of healing, response to exercise (pain, swelling, ROM)
- one of the goals is to activate as many motor units as possible (increasing reps or load is very important)
What 4 things do you need to consider when starting an Exercise Program?
1) learn the skill of the exercise (motivation, psychological)
2) minimize the risk of injury/re-injury
3) Minimize DOMS (slowly introduce overload, decrease eccentrics & ensure proper warm-up)
4) educate patient on why they are doing the exercise & what the goals are
What is the purpose of the Progression Principle?
Maintain motor unit activation the load on the muscles must be increased as the muscle adapts
What should you keep in mind when using the Progression principle?
- FIT principle (frequency, intensity, time)
- think of safety of tissue & healing ability then progress towards a sport specific action & demands
What is the DAPRE Technique
used during progression
- Daily
- Adjusted
- Progressive
- Resistive
- Exercise
What are key components of the Specificity Principle?
1) Type of Muscle Contraction
2) Movement Pattern
3) Region of Movement
4) Velocity of Movement
5) Force of Contraction
6) Muscle fibre Recruitment
7) Metabolic Specificity
8) Biomechanical Adaptation
9) Flexibility
10) Fatigue
Why do you have to consider the Type of Muscle Contraction?
if isometrics is the only thing used you will not gain in concentric strength
(i.e. elbow extension training with weights will increase triceps strength but there are no changes w/isokinetic testing)
Why must you consider Movement Patterns?
Increased performance is primarily a result of improved neuromuscular skill & increased strength is apparent only when measured during the same type of movement used in training
What is the Region of Movement?
you only strengthen at the joint angle to which you are working at
How does Velocity of Movement work?
High velocity concentric training conditions the nervous system, whereas lower velocity training is better suited to development of muscle hypertrophy and slow speed strength.
How does Force of Contraction work?
If the load is insufficient then strength increases will be insignificant. The number of reps, can indicate the type of training,
(25 reps plus is for endurance),
(8-12 for muscle hypertrophy)
(1-3 for maximal strength.)
Why is Functional Neuromuscular Coordination important?
-Select a movement pattern that is closely related to the sport movement
• Remember though the simulation with increased resistance is not always good for the patient as it will lead to altered firing patterns.
• Training the nervous system as well as the muscle
• Recruitment pattern is important
• When muscles are weak because of fatigue, paralysis, pain a patient will attempt to carry out the desired movements, which those weak muscles normally perform, by any means possible.
Why is Rest & Recovery important when rehabilitating?
- Due to training you will undergo some cellular breakdown
- Recovery is very specific and individual
- The time required for recovery is dependent upon both the intensity and the volume of the exercise session
- Think of the type of energy stores needing to be replenished.
- Lactic acid is removed from skeletal muscle and blood in approximately 1 hour after exercise. Glycogen is replaced over several days.
- It has been shown that active rest vs. passive rest is more effective in recovery from fatigue.
- Chronic overloading without sufficient rest can result in overreaching and eventually overtraining. Fatigue and overwork are not synonymous terms. Because of the sensation of discomfort that accompanies fatigue in the person with an intact neuromuscular system, exercise is rarely performed to the point of overwork.
- Stress, sleep and nutrition will play a large role
Why do we look at Contraction type?
The greatest tension in a muscle is generated during an eccentric contraction.
• Slightly less force can be produced in a muscle when it contracts isometrically.
• The lowest force generated occurs when a muscle contracts concentrically.
• With this in mind the types of muscle contractions performed during an exercise program will depend on the condition of the patient and the ultimate goals of the exercise program.
• Choose exercises to meet the functional needs of the patient.
• Choose exercises to meet the demands of the sport
What does Individualizations entail?
a. Diagnosis and severity of injury
b. Patients age
c. Return to work or sport
d. Physical demands or ADL
e. Assessed physical deficits
f. Patient daily schedule
g. Health history and current health status
h. Exercise history and current exercise status
i. Time since injury onset
j. Patients rate of progress, compliance, intensity, knowledge level, goals
k. Patients likes and dislikes, access to equipment and facilities
