Week 7 - exercise theory Flashcards
What is eccentric exercise?
The muscle producing the force is lengthening during the exercise
Give an example of an eccentric exercise
step downs
What is compound exercise?
an exercise that works multiple muscle groups at the same time
Give an example of a compound exercise
deadlift
What is closed chain exercise?
distal aspect of the limb fixed to an object
Give an example of a closed chain exercise
push up
What is proprioceptive exercise?
exercises that may challenge stability and balance
Give an example of a proprioceptive exercise
wobble board
What is isometric exercise?
maintaining a static position for a period of time
Give an example of an isometric exercise
wall sit
What is polymetric exercise?
exercises in which muscles produce maximum force in short time periods
Give an example of a polymetric exercise
box jump
What is concentric exercise?
The muscle producing the force is shortening during the exercise
Give an example of a concentric exercise
bicep curl
What is open chain exercise?
distal aspect of the limb is free to move
Give an example of an open chain exercise
shoulder press
How often should adults aim to do strengthening exercises?
twice a week
How much moderate intensity activity should adults do a week?
150 minutes
Define muscle strength
the ability of a muscle/muscle group to develop a maximal contractile force against resistance in a single contraction
Define muscle power
the ability of a muscle to produce force at speed
Define muscle endurance
the ability of a muscle to repeatedly exert force against resistance
Define proprioception
perception or awareness of the position and movement of the body
Describe the FITT principle
Frequency - how often do you need to be training
Intensity - at what level do you need to be training
Time - how long do you need to train for?
Type - What type of exercise should you be doing? strength training? Aerobic training? stretching? plyometrics?
Describe the SOP training principle
specificity - what are you trying to achieve with this exercise?
Overload - the patient must be working at a slightly higher intensity that they normally would in order to elicit improvements
Progression - the intensity of the intervention should gradually increase as improvement occurs
In the first 6-8 weeks what is the primary reason that strength increases?
Neural adaptation
After 6-8 weeks why does strength increase?
Muscle hypertrophy, or growth is the driving force behind increasing strength
Why are stretches normally prescribed?
to try and increase muscle length/ range of motion
What is static stretching?
a specific position is held with the muscle on tension to a point of a stretching sensation
What can static stretching help with?
It can help to increase ROM
When does the greatest increase in ROM with static stretching occur?
15-30 seconds
Why can static stretching be detrimental as part of a warm up immediately prior to exercise?
It can reduce performance in muscle strength, running and jumping
What does active dynamic stretching usually involve?
moving a limb through its full range of motion several times
What is ballistic stretching?
This refers to bouncing at the end range of motion
Which type of stretching is no longer reccommended?
Ballistic
What are the benefits of isometric exercise?
May suit patients with high irritability, can be used as an outcome measure (how long can patient hold before pain/fatigue)
What are the benefits of eccentric exercise?
can load more than concentrically, may result in greater strength/muscle mass gains more quickly
What are the benefits of concentric exercise?
functional
When would you use open chain exercises vs closed chain exercises?
open chain - often used as progression in post-op rehab, but may be appropriate for your patient early on depending on the goal of the exercise
closed chain - often used in early post-op rehab, for example after ACL or rotator cuff surgery, but can also be used late on for big compound exercises
