Treatment (resisted Exercise To Function) Flashcards
What is muscle strength
Ability of a muscle to produce tension to a resulting force in one maximal effort in relation to demands placed upon it, the greatest mesurable force that can be exerted by a muscle to overcome resistance using a single maximum effort , increase amount of resistance, high resistance low reps
What’s muscle power
Max strength producing capability relative to time, work produced by a muscle per unit of time related to strength and speed of movement, power outputs of a muscle determined by speed at which it shortens
What’s muscle endurance
Ability of a muscle to sustain contractions over a period of time, ability to perform low intensity, reprieve or sustained activity over a prolonged period of time, low resistance, high number of reps
What are the principles of strength training
Overload in strength and endurance training
Specificity for a function, for strength or endurance, specificity of range motivation, reversibility, diminishing returns
What are neuroplastic changes
The ability of neural networks in the brain to change through growth and reorganisation, these changes range form individual neutron pathways making new connections to systematic adjustments
What are the effects of strength training
Motor learning (6-8 weeks)- performance improves, strength is constant, increase in muscle strength without increase in muscle size (10-12 weeks), true hypertrophy (12weeks+) slow steady increase in muscle size and strength
What’s the speed of a contraction
Relationship between amount of force that a muscle can generate varies with speed of contraction
Fast concentric- low force
Slow concentric= high force
= time available for cross bridge formation
Types of muscle work
Isometric, isotonic concentric, eccentric, isokinetic,
What’s the FITT principle
Frequency, intensity, repetition or time, type to increase strength, load that exceeded 80% of max, 10 reps 3 times a week mist increase resistance as strength increases, to increase power: overload keep reps the same decrease time, increase reps keep time the same
Increase strength doesn’t always mean increase in function
Always add functional exercise into programme where possible to reinforce neuroplastic changes
What are functional exercises
Step ups, sit to stands, calf raises, single leg stands,
Contraindications to exercise
Acute inflammation, some acute diseases, pain during unrestricted movement, severe cardiopulmonary disease, recent fractures or wounds
