Week 7 - exercise theory

Question 1

What is eccentric exercise?

Answer 1

The muscle producing the force is lengthening during the exercise

Question 2

Give an example of an eccentric exercise

Answer 2

step downs

Question 3

What is compound exercise?

Answer 3

an exercise that works multiple muscle groups at the same time

Question 4

Give an example of a compound exercise

Answer 4

deadlift

Question 5

What is closed chain exercise?

Answer 5

distal aspect of the limb fixed to an object

Question 6

Give an example of a closed chain exercise

Answer 6

push up

Question 7

What is proprioceptive exercise?

Answer 7

exercises that may challenge stability and balance

Question 8

Give an example of a proprioceptive exercise

Answer 8

wobble board

Question 9

What is isometric exercise?

Answer 9

maintaining a static position for a period of time

Question 10

Give an example of an isometric exercise

Answer 10

wall sit

Question 11

What is polymetric exercise?

Answer 11

exercises in which muscles produce maximum force in short time periods

Question 12

Give an example of a polymetric exercise

Answer 12

box jump

Question 13

What is concentric exercise?

Answer 13

The muscle producing the force is shortening during the exercise

Question 14

Give an example of a concentric exercise

Answer 14

bicep curl

Question 15

What is open chain exercise?

Answer 15

distal aspect of the limb is free to move

Question 16

Give an example of an open chain exercise

Answer 16

shoulder press

Question 17

How often should adults aim to do strengthening exercises?

Answer 17

twice a week

Question 18

How much moderate intensity activity should adults do a week?

Answer 18

150 minutes

Question 19

Define muscle strength

Answer 19

the ability of a muscle/muscle group to develop a maximal contractile force against resistance in a single contraction

Question 20

Define muscle power

Answer 20

the ability of a muscle to produce force at speed

Question 21

Define muscle endurance

Answer 21

the ability of a muscle to repeatedly exert force against resistance

Question 22

Define proprioception

Answer 22

perception or awareness of the position and movement of the body

Question 23

Describe the FITT principle

Answer 23

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?

Question 24

Describe the SOP training principle

Answer 24

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

Question 25

In the first 6-8 weeks what is the primary reason that strength increases?

Answer 25

Neural adaptation

Question 26

After 6-8 weeks why does strength increase?

Answer 26

Muscle hypertrophy, or growth is the driving force behind increasing strength

Question 27

Why are stretches normally prescribed?

Answer 27

to try and increase muscle length/ range of motion

Question 28

What is static stretching?

Answer 28

a specific position is held with the muscle on tension to a point of a stretching sensation

Question 29

What can static stretching help with?

Answer 29

It can help to increase ROM

Question 30

When does the greatest increase in ROM with static stretching occur?

Answer 30

15-30 seconds

Question 31

Why can static stretching be detrimental as part of a warm up immediately prior to exercise?

Answer 31

It can reduce performance in muscle strength, running and jumping

Question 32

What does active dynamic stretching usually involve?

Answer 32

moving a limb through its full range of motion several times

Question 33

What is ballistic stretching?

Answer 33

This refers to bouncing at the end range of motion

Question 34

Which type of stretching is no longer reccommended?

Answer 34

Ballistic

Question 35

What are the benefits of isometric exercise?

Answer 35

May suit patients with high irritability, can be used as an outcome measure (how long can patient hold before pain/fatigue)

Question 36

What are the benefits of eccentric exercise?

Answer 36

can load more than concentrically, may result in greater strength/muscle mass gains more quickly

Question 37

What are the benefits of concentric exercise?

Answer 37

functional

Question 38

When would you use open chain exercises vs closed chain exercises?

Answer 38

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