wk 4- exercise

Question 1

what does exercise as therapy do

Answer 1

1. Injury prevention and rehabilitation
2. Stimulates tissue repair and remodelling
3. Exercise-induced hypoalgesia (transient)
4. Alters biomechanics

Question 2

components of reconditioning (rehabing)

types of exercise

Answer 2

1.Muscle activation and motor control
2.Muscle Strength
3.Muscle power
4.Muscle endurance
5.Flexibility
6.Balance/proprioception

Question 3

what is muscle activation/motor control

Answer 3

neuromuscular control

pain and swelling can inhibit this post injury

need to relearn motor patterns for fluent movements

Question 4

muscle strength and types

Answer 4

ability to exert force

isometric- fixed position contraction
isotonic- moving position
isokinetic- fixed speed and variable resistance

Question 5

4 stage tendon rehab

Answer 5

stage 1- isometrics
4-5reps 45secs, 2 mins rest, 3 times a day

stage 2- isotonic
15 reps up and down, only in dorsiflexion posiiton if needed, 3 times, twice a week

stage 3- energy storage
slow skipping 15 reps x 3, 3 times a week

stage 4- energy storage and release
fast skipping, running, jumping hopping, 3 times a week

return to sport if able to complete stage 4 without increase in symptoms following mornign

Question 6

muscle power

Answer 6

rate of exerting force

Question 7

muscle endurance

Answer 7

sustain repeated contractions or lengthy contraction

Question 8

flexibility effects

Answer 8

decrease stiffnes (transient)
increase muscle length
alter stretch tolerance

Question 9

balance tests

Answer 9

y balance test
star excursion balance
single leg stance time
force plate for COP movement

Question 10

FITT

Answer 10

frequency - how often
intensity - weight
time - sets, reps, duration
type- resistance, endurance, flexibility

Question 11

hypertrophy sets/reps

Answer 11

3-5 sets
8-12 reps

Question 12

how to isolate soleus, plantar fascia and tib post in calf raise

Answer 12

soleus- knee bent
tib post- leg internally rotated so foot is everted or double leg squeezing tennis ball between heels
plantar- DF toes with rolled towel under

Question 13

types of balancing stages

Answer 13

static- single leg stand
semi dynamic - y balance, star
dynamic- hopping, jumping
sport specific- shooting while balancing

Question 14

EBP takeaways

Answer 14

foot core training reduces running related injuries
apps with exercises has better adhereance
eccentric loading better than stretching
quad and glute strengthening of PFJP