UL Rehabilitation Flashcards
1
Q
Goal : Hypertrophy
A
3-5 sets
8-15 reps
60-80% of 1RM
2
Q
Goal : Basic strength
A
3-5 sets
1-5 reps
80-90% of 1 RM
3
Q
Goal : Endurance
A
1-2 sets
20-50 reps
30-60% or 1 RM
4
Q
Goal : Power
A
1-3 sets
1-3 reps
90-100% or 1 RM
5
Q
Effect of load on speed & strength for 50-80% of 1RM ?
A
Speed dvlp > strength
6
Q
Effect of load on speed & strength for 80-90% of 1 RM?
A
Speed & strength dvlp together
7
Q
Effect of load on speed & strength for 95-100% of 1RM?
A
Strength dvlp> speed
8
Q
Type of exercise to incr. neuromuscular control
A
Scapular stability
9
Q
Type of exercise to incr. mobility
A
- Active mvt w/o resistance
- ROM exercises, isometric exercises & stretching => p+free range
10
Q
Type of exercise to incr. strength, endurance hypertrophy
A
- Ex w:/ Resistance, concentric & eccentric contraction
- Ex w/ partial or full body load
11
Q
Type of exercise to incr. power
A
- Ex w/ partial or full body load
