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S3 - Clinical Practice 2 > Week 5- Resistance Training: The Basics > Flashcards

Week 5- Resistance Training: The Basics Flashcards

1
Q

What is the difference between strength, power, and endurance?

A

Strength
-The ability of contractile tissue to provide tension and a resultant force based on demand placed on the muscle
Power
-Related to the strength and speed of a movement; amount of work produced by a muscle in a given amount of time
Endurance
-Ability to perform low-intensity, repetitive, or sustained activities over prolonged period of time

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2
Q

What is functional strength?

A

Ability of neuromuscular system to produce, reduce, or control forces during functional activities in a smooth coordinated manner.

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3
Q

Can you have functional strength without grade 5 MMT strength?

A

Yes

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4
Q

Strength training is lifting, lowering, or controlling _____ loads for relatively ____ repetitions. This
results in increased force-producing capacity of muscle as result of neural adaptations and increase in muscle fiber size.

A
  • heavy

- low

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5
Q

What are the 2 ways power can be enhanced?

A
  • Increasing the work a muscle must perform during a specified period of time.
  • Reducing the amount of time required to produce a given force.
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6
Q

What are some day to day activities that require power?

A
  • Leaving a chair

- Going up stairs

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7
Q

Is muscle endurance the same as cardiopulmonary endurance?

A

No

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8
Q

What muscle groups need muscular endurance the most throughout the day?

A

Postural muscles

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9
Q

Key parameters for muscle endurance training?

A
  • Low intensity muscle contractions
  • Large number of repititions (20+) and/or
  • Prolonged period of time
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10
Q

Does endurance or strength training have a greater impact on improvement in patients with severely impaired muscle performance in the early stages of rehab?

A

Endurance

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11
Q

Why Do We Need Resistance Training:

  • Muscle mass diminishes with age, beginning at age __. There is an average __% decline per year.
  • Injured muscles that are immobilized have an average __% decline per day on bed rest. Type __ muscle fibers atrophy faster.
  • There is a much faster rate of atrophy in ________ muscles compared to other muscles when immobilized on bed rest. Why?
A
  • 30, 1%
  • 1%, I
  • antigravity, They are usually in constant demand.
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12
Q

It is recommended to initiate ______ training early following an injury or surgery.

A

Endurance

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13
Q

What are the 5 physiological adaptations to strength training?

A
  • Skeletal Muscle Structure
  • Neural System
  • Metabolic System
  • Body Composition
  • Connective Tissue
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14
Q

Hypertrophy occurs by increasing fiber ____ NOT _____.

A

size not number

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15
Q

Do fast twitch (Type II) fibers or slow twitch (Type I) show greater hypertrophy?

A

-Type II

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16
Q

As opposed to strength training, endurance training has minimal or no muscle fiber _________. It also ______ capillary bed density, and ________ in mitochondrial density and volume.

A
  • hypertrophy
  • increase
  • increase
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17
Q
  • What are the neural system adaptations that occur during strength training?
  • -What are the neural system adaptations that occur during endurance training?
A
  • Increase number of motor units, increased rate of firing, increased synchronization of firing
  • No changes
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18
Q

What is the initial rapid gain in strength attributed to in resistance training?

A

Neural responses and coordination

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19
Q

Metabolic and Enzymatic Adaptations With Strength and Endurance Training:

  • Increase in ____ and ___ storage
  • Increase in __________ storage
  • Increase in phospho-creatine kinase
  • Increase in myokinase
A
  • ATP and PC

- myoglobin

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20
Q

____ _______ training improves bone mineral density and can take up to __-__ months for detectable and significant increases in bone mineral density.

A
  • body weight

- 9-12 months

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21
Q

Body composition adaptations to strength training and endurance training?

A
  • Strength training decreases body fat % and increases lean (fat-free) body mass
  • Endurance training just decreases body fat %
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22
Q

Strength and endurance training both increase tensile strength of _____, ______, and CT in muscle.

A

ligaments, tendons

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23
Q

What is the overload principle?

A

Increasing the intensity, duration, type, or time of a workout progressively in order to see adaptations

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24
Q

What does the SAID principle stand for? What is it?

A
  • Specific Adaptation to Imposed Demands
  • Body will adapt to the stress we are placing on it so we should replicate what they need to get back to (You get what you train for).
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25
Q

What is the reversibility principle?

A

If you don’t use it, you lose it.

26
Q

What is transfer of training?

A

Describes potential carry over of the effects of one exercise into other exercises or activities; in direct contrast to SAID principle.

27
Q

Is the SAID principle or transfer of training “more” important?

A

SAID principle

28
Q

What does the FITT principle stand for? What does each mean?

A

Frequency: frequency of exercise, how often are the exercises performed

Intensity: how difficult/challenging are the exercises

Time: how long are the exercises being performed

Type: what type of exercises are being performed (strength, endurance, power, flexibility, etc)

29
Q

For the overload principle, should it be difficult?

A

Yes, muscles must be challenged to perform at a level greater than it is accustomed.

30
Q

Clinical reasoning behind the overload principle?

A

Extent and progression of overload must be applied in context of underlying pathology, stage of tissue healing, fatigue, and overall abilities and goals of patient.

31
Q

Clinical reasoning behind the SAID principle?

A

Exercise selection should be based off creating training effects that best meet specific functional needs and goals of patient.

32
Q

For the reversibility principle, how quickly does detraining occur?

A

1-2 weeks after stopping specific exercise

33
Q

Clinical reasoning behind the reversibility principle?

A

Why “home exercise programs” should be modified throughout the plan of care, reinforced and program should be sustainable/ reasonable for your client even after discharge.

34
Q

Is a carry over effect possible to a non-exercised limb?

A

Yes

35
Q

The bottom line is exercise programs should be built more based on the principles of __________ to tasks and desired outcomes than based off relying on ___________ of results.

A
  • specificity
  • transferability

“Mimic Anticipated Function When Possible”

36
Q

What are 4 properties of muscle affecting tension generation?

A
  • Cross section size and muscle
  • Fiber arrangement and length
  • Fiber type and distribution
  • Length tension relationship at time of contraction
37
Q

The larger the muscle diameter, generally the _______ the tension production.

A

greater

38
Q
  • Short fibers with pinnate and multipinnate design lead to ________ force production.
  • Long parallel fibers in muscles with high rate of shortening lead to __________ force production.
A
  • increased

- decreased

39
Q
  • High % of type I results in ____ force production, _____ rate of maximum force production, and resistance to _______.
  • High % of type IIA and IIb results in rapid ____ force production, rapid _______.
A
  • low, slow, fatigue

- high, fatigue

40
Q

Muscles produce the greatest tension when near or at physiological _______ length at time of contraction.

A

resting

41
Q

Greater _______ and ________ of motor units firinig results in greater force production.

A

number and synchronization

42
Q

List the types of contractions that produce the greatest force in order.

A
  • Eccentric
  • Isometric
  • Concentric
43
Q

Other factors that influence tension generating capacity?

A
  • Available energy stores
  • Neural factors
  • Fatigue
  • Age
  • Gender
  • Cognitive/Psychological status: attention, motivation, feedback
44
Q

Muscle ________ leads to a gradual decrease in force-producing capacity of the neuromuscular system.

A

fatigue

45
Q

Signs of Fatigue:

  • ____/_________ of the muscle
  • _________ of the contracting muscle
  • Unintentional slowing of performing repetitions
  • Active movements become ______
  • Unable to complete appropriate movement pattern through full ROM against same level of resistance
  • Use of __________ strategies (May lead to injury!)
A
  • pain/cramping
  • tremors
  • jerky
  • substitution
46
Q

Resistance Guidelines and Considerations for Children:

  • If under age -, no “formal” training recommended.
  • Encourage daily physical activity with focus on ________ exercise over strengthening.
  • Encourage ________ ________ exercises such as jumping, push ups 3 days a week.
  • Sessions are more likely to be successful if varied, shorter duration.
  • ____ intensity exercise to prevent injury.
  • Emphasize ______-joint, functional movements.
  • Increase weight by no more than __% at one time.
A
  • 6-7
  • aerobic
  • weight bearing
  • low
  • multi-joint
  • 5%
47
Q

Don’t under-dose strength training programs for ______ adults. Instead, match the frequency, intensity and duration of exercise to the individual’s abilities and goals.

A

older

48
Q

PTs need to establish ________ levels of strength before prescribing a strength training program for older adults.

A

baseline

49
Q

Precautions for Resistance Exercise?

A
  • Valsalva Maneuver
  • Muscle substitutions
  • Overtraining
  • DOMS
  • Osteoporosis
50
Q

During resistance exercise, we want our patients to avoid the ________ maneuver.

A

valsalva

51
Q

The valsalva maneuver leads to an increase in intra- abdominal and intra thoracic pressure which can lead to an overall abrupt increase in ___.

A

BP

52
Q

What patients are at high risk of consequences if they perform the valsalva maneuver?

A
  • Stroke
  • Hx of cardiac illness
  • Recent eye or cranial surgery
  • IV disc pathology
  • Abdominal surgery
53
Q

It is important to watch for muscle __________ when performing resistance exercises. How can this be achieved?

A
  • substitutions
  • Changing amount of external resistance, modifying/adding manual contact, cueing patient to stabilize performing internal contractions.
54
Q

Overtraining can lead to a decline in performance in ________ individuals participatinig in high intensity, high volume strength and endurance training programs. This is often due to what?

A
  • healthy
  • Due to inadequate rest periods, dehydration, poor diet to meet metabolic needs during activity, progressing too rapidly
55
Q

DOMS (Delayed Onset Muscle Soreness) begins to occur __-__ hours after the cessation of the exercise; peaks at __-__ hours; subsides 2-3 days later

A
  • 12-24

- 48-72

56
Q

What type of contraction tends to lead to more DOMS?

A

eccentric

57
Q

S/S of DOMS:
-Tenderness to ________
Increased soreness with stretching or contraction of involved muscle
Muscle _________
Decreased ____ during the course of muscle soreness
Decreased muscle strength

A
  • palpation
  • stiffness
  • ROM
58
Q

What are the most common pathological fracture sites for osteoporosis?

A
  • Wrists
  • Hips
  • Ribs
  • Vertebrae
59
Q

How to do resistance training with patients with osteoporosis?

A
  • Avoid high impact motions
  • Watch form, compensations and substitutions
  • Start at 40-60% 1RM and increase to 60-80%
60
Q

No matter what, patients with osteoporosis should be screened for ____ risk.

A

fall

S3 - Clinical Practice 2 (13 decks)

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