week 1 Flashcards
Definition of therapeutic exercise?
systematic, palnned perforamcne of physical movements, postures, or activities intended to provide a patient/client with the means to:
- prevent or reduce health-related risk factors.
- optimize overall health, fitness or sense of well-beling
- remediate or prevent impairments of body function and structures
- improve, restore or enhance activities
definition of flexibility
the ability of the musculotendinous unit to elongate with application of a stretching force
also
the ability to move freely, without restriction; often used interchangeably with mobility
definition of mobility
the ability of structures or segments of the body to move (actively) or be moved (passively) to allow for ROM
____________ facilitates mobility?
flexibilty
ROM is the amount of motion at a joint; predicated on
3 things
- joint structure
- soft tissue integrity
- soft tissue flexibility
___________ is the ability of a muscle or a muscle group to perform repeated contractions against a less-than-maximal load
endurance
____________ is the maximum force that a muscle or muscle group can exert
strength
____________ is strength applied over a distance for a specific amount of time
power
__________ is an increase in myofibril volume AKA muscle mass
hypertrophy
does endurance training have a cross-training effect on muscle strength?
little to none
what is the overload principle
to improve muscular performance the muscle must be challendged to perform at a level higher than that to which it is accustomed.
What is the SAID principle?
Specific Adaptation to Imposed Demands
- extension of wolffs law
to improve a specfic muscle performance element, the resistance program should match the constructs of that element
What is reversibility priniciple?
detraining
reflected by reduction in muscle performance, begisn a week or two after the cessation of resistance exercises and continues until trainign effects are lost.
FITT-VP of endurance
F: 2-3 x a week/ every other day 5x/week
I: <67% RM
T: ≤30 secrest between sets
T: variable
V: 3 sets ≥ 12 repetitions and may go as high as 3-5 sts of 40-50 eps
P: variable (load, time under tension, sets, reps ,etc)
On the repetition cotinuum what main rep range allows one to incoroprtate max amount of strength, power, hypertrophy and musclar endrance?
the hypertrophy rep range allows an increase in all aforemented areas.
rep range is 6-12
What is agility?
the ability to control the direction of the body or a body segment during rapid movement
what is balance?
the body’s ability to maintain equilibrium by controlling its center of mass over its base of support
what is coordination?
the complex process by which a smooth pattern of activity is produced through a combo of muscles acting togeterh with appropriate intensity and timing
