Week 10 Flashcards
Even for beginners, ____ weights is always more hypertrophic and strengthening
heavy
Power = __ x ___
force x velocity
Power could be measured by…
- Velocity of bar movement
- Rate of force development (isometric, isokinetic testing modes)
- Explosive performance (speed, acceleration, vertical jump height)
Why is power a key focus for most rehabilitation/prevention programs??
Very critical for rehab and prevention (e.g. correcting falls, in transfers to daily tasks)
Training ___% Fmax was most effective for increasing unloaded contraction velocity
0%
- Training at ___% Fmax best for increasing muscle strength
100%
Training ___% Fmax best for increasing peak muscular power
30%
Conventional weight training can increase power too in ________ but not _____ because the mechanisms for strength gains are the same as for power
beginners, trained
First priority in rehab regardless of injury?
Cardiorespiratory fitness for first 4 weeks
Including warm up set, roughly each exercise may take you…
2 minutes
Technique and building on that?
Ensure all bad technique is corrected and changed BEFORE progressing
Aiming for at least _____ MET.min per week
450
Closed kinetic chain:
distal segment is stabilized or fixed (squat)
Open kinetic chain:
distal segment is free to move (knee extension)
Characteristics to Describe and Support Closed Kinetic Chain Exercise
- Increased joint stability and compression
- Decreased shear forces
- Decreased acceleration forces
- Large potential resistance force
- Stimulation of proprioception
- Enhanced dynamic stability
Reasons Used to Oppose the Use of Open Kinetic Chain Exercise
- 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
Closed kinetic chain benefits:
- 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
Open kinetic chain benefits:
- Allows specific targeting of an affected muscle
- Dysfunction of a joint/muscle may not allow closed kinetic chain movements to be perform
Open has ____ functional capacity improvements to closed kinetic chain
similar
Evidence shows closed chain kinetic exercises (particularly lunge techniques) tend to facilitate co-activation between VM:VL—>
In patellofemoral pain syndrome where VM is getting activated less, no need to TARGET VM, CCK is more effective and equal activation
Main difference between open kinetic chain and closed kinetic chain?
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)
