Week 10

Question 1

Even for beginners, ____ weights is always more hypertrophic and strengthening

Answer 1

heavy

Question 2

Power = __ x ___

Answer 2

force x velocity

Question 3

Power could be measured by…

Answer 3

• Velocity of bar movement
• Rate of force development (isometric, isokinetic testing modes)
• Explosive performance (speed, acceleration, vertical jump height)

Question 4

Why is power a key focus for most rehabilitation/prevention programs??

Answer 4

Very critical for rehab and prevention (e.g. correcting falls, in transfers to daily tasks)

Question 5

Training ___% Fmax was most effective for increasing unloaded contraction velocity

Answer 5

0%

Question 6

• Training at ___% Fmax best for increasing muscle strength

Answer 6

100%

Question 7

Training ___% Fmax best for increasing peak muscular power

Answer 7

30%

Question 8

Conventional weight training can increase power too in ________ but not _____ because the mechanisms for strength gains are the same as for power

Answer 8

beginners, trained

Question 9

First priority in rehab regardless of injury?

Answer 9

Cardiorespiratory fitness for first 4 weeks

Question 10

Including warm up set, roughly each exercise may take you…

Answer 10

2 minutes

Question 11

Technique and building on that?

Answer 11

Ensure all bad technique is corrected and changed BEFORE progressing

Question 12

Aiming for at least _____ MET.min per week

Answer 12

450

Question 13

Closed kinetic chain:

Answer 13

distal segment is stabilized or fixed (squat)

Question 14

Open kinetic chain:

Answer 14

distal segment is free to move (knee extension)

Question 15

Characteristics to Describe and Support Closed Kinetic Chain Exercise

Answer 15

• Increased joint stability and compression
• Decreased shear forces
• Decreased acceleration forces
• Large potential resistance force
• Stimulation of proprioception
• Enhanced dynamic stability

Question 16

Reasons Used to Oppose the Use of Open Kinetic Chain Exercise

Answer 16

• Increased acceleration forces (concentric and eccentric movement)
• Lower potential for resistive loading
• Increased rotational forces
• Increased deformation of joint and muscle mechanoreceptors
• Less transfer to real-world activity
• Lower functional transfer

Question 17

Closed kinetic chain benefits:

Answer 17

• Improved specificity
• It is thought that coactivation of antagonist muscle pairs, means CCK exercise is more appropriate for joint stability
• Generally have better transferability to real life tasks

Question 18

Open kinetic chain benefits:

Answer 18

• Allows specific targeting of an affected muscle

- Dysfunction of a joint/muscle may not allow closed kinetic chain movements to be perform

Question 19

Open has ____ functional capacity improvements to closed kinetic chain

Answer 19

similar

Question 20

Evidence shows closed chain kinetic exercises (particularly lunge techniques) tend to facilitate co-activation between VM:VL—>

Answer 20

In patellofemoral pain syndrome where VM is getting activated less, no need to TARGET VM, CCK is more effective and equal activation

Question 21

Main difference between open kinetic chain and closed kinetic chain?

Answer 21

Open kinetic chain improves that exercise, closed kinetic chain improves that exercise. (e.g. squat improves squat, knee extension improves knee extension, not very transferrable)