Week 1- Basics/Exercise Flashcards
Difference between anatomical vs fundamental position?
Anatomical- palms forward/anterior
Fundamental- palms by side
What does anatomical position provide?
universal framework and basis of reference
Medial/Lateral
Medial- closer to midline
Lateral- further from midline
Anterior/Posterior
Anterior- towards front
Posterior- toward back
Distal/Proximal
reference to limbs
Distal- further from trunk
Proximal- Closer to trunk
Superior/Inferior
Superior- above
Inferior- below
Superficial/Deep
Superficial- closer to external of body
deep- further away from external of body
Supine/Prone
Supine- Laying on spine
Prone- Laying on stomach
Bilateral/Contralateral/Ipsilateral
Bilateral- both sides
Contralateral- opposite sides
Ipsilateral- same side
3 Planes of Movement
- Transverse
- Saggital
- Frontal
Movement in the Transverse Plane
-Internal/external rotation
Movement in the Saggital Plane
Extension/Flexion
Movement in the Frontal Plane
Abduction/Adduction
Why is planes of movement important?
helps to make a balanced exercise program
Motor Learning
description/explanation of changes as a result of training
Muscular Performance
reorganization of the motor control system
Isometric Contraction
Muscle is under load but is not moving
ex. holding a plank
Isotonic Contraction
Muscle is under load and is moving
Two types of isotonic contraction
- Concentric Contraction
- Eccentric Contraction
Concentric Contraction
-muscle tension while shortening
-muscle is shortening
ex. upward movement of bicep curl
Eccentric Contraction
-muscle tension while lengthening
-Muscle is lengthening
-ex. downward movement of bicep curl
Hypertrophy
-muscle fibers get bigger in size
Hyperplasia
Increase number of muscle fibres
Motor unit recruitment
cause increase in muscle tension by the number of units recruited nd the frequency of stimulation
Exercise Training Principles
FITT-VP
1. Frequency
2. Intensity
3. Time
4. Type
5. Volume
6. Progression
Frequency
number of days per week
Intensity
Level of exertion
Time
amount of time the exercise is performed (duration)
Type
mode of pysical activity
Volume
quantity of exercise completed weekly
Progression
overload the muscle overtime
Exercise session is comprised of:
- Reps
- Sets
- Rest Intervals
Reps
number of times an exercise is repeated in one set
Set
performance of an exercise for a given number of sets
Rest intervals
Period of rest between each set
Overload
-body adapts to stimulus over time
-increase training load to reach a higher level of fitness
Specificity
nature of training determines training effect
Cross-training
improving performance in one mode of exercise by training in another
Periodization
gradual cycling of specificity, intensity, and volume to achieve optimal performance
Overtraining
-training loads that are too demanding for the level of fitness
Signs of overtraining
-fatigue
-injury
-depression
-weight loss
-insomnia
-muscle soreness
-increased BP
Open Chain exercise
-Distal segment is freely moving
-ex. forearm of bicep curl
Closed chain exercise
-Distal end is not moving
-ex. Chin up/push up
Wy is isometric exercise important?
-for functional activities
-postural stability/injury prevention
Rationale for Isometric Exercise
-Minimize atrophy during external immobilization
-re-establish neuromuscular control
-postural/joint stability
Types of Isometric Exercise
- Muscle-setting
- stabilization
- multiple-angle
Muscle Setting Exercises
-decrease pain/spasm
-promote relaxation/circulation
ex. quad activation (does not strengthen but prevent atrophy)
Stabilization exercises
- submaximal contraction to improve posture/joint stability
-against resistance
Multiple Angle Exercise
-resistance applied at multiple joint positions with ROM
-improves strength throughout ROM when dynamic movement is not possible
Rational for Eccentric Contraction
-appropriate after injury
-reduces risk of reinjury
-more control of heavy loads
-easier when pt. has muscle weakness
