wk 4- exercise for rehab

Question 1

what does therapeutic exercise do for the body

Answer 1

1. injury prevention/rehab
2. stimulates tissue repair and remodelling
   3.exercise induced hypoalgesia (transient)
3. alters biomechanics

Question 2

components of exercise reconditioning (rehab)

Answer 2

1. muscle activation/ motor control
2. muscle strength
3. muscle power
4. muscle endurance
5. flexibility
6. balnce/proprioception

Question 3

what is muscle activation/motor control

Answer 3

how the neuromuscular system organises motor patterns and outputs to perform skilled and fluent movements

Question 4

what does injury do to neuromuscular control

Answer 4

pain and swelling can cause inhibitory effects of muscle function, may require motor patterns to be relearned or practice for easy movement

Question 5

what is muscle strength

Answer 5

muscles ability to exert force

used to increase tissue capacity especially after immobilisation, when theres imbalances or to improve health/performance

Question 6

what are the effects of strength training

Answer 6

1. increase strength through increased neuromuscular facilitation
2. muscle hypertrophy (6-8weeks after program)

Question 7

types of strength training

Answer 7

1. isometric- contraction at a fixed length
   good if pt doesn’t have ROM
2. isotonic - concentric/eccentric movement
   good for progressive overload
3. isokinetic-
   on a machine with a fixed speed/variable resistance

Question 8

open chain exercises

Answer 8

non weight bearing

-isolate muscles
-increased ROM
-low impact

Question 9

closed chain exercises

Answer 9

weight bearing

-compound/functional movements

Question 10

four stage achilles tendon rehabilitation

Answer 10

1- isometric calf raise exercises (should be easy to perform)
-can be done double, single leg with or without weight, seated
-45 seconds x 4-5 reps, 2 mins rest
-can be performed several times a day to help relieve pain
-performing isometrics prior to isotonic may relieve cortical motor inhibitiion that will assist in strength gains

2. progress to slow concentric and eccentric calf raises
   -performed twice a week
   -progress to muscular endurance training with max reps

3- energy storage exercises (fast eccentric loading)
-slow skipping, fast stair climbs
-performed three times a week

4- faster skipping, running, change of direction drills
-performed 3 times a week

5- return to sport
when the person can complete stage 4 exercises repeatedly without increase in symptoms the morning after the session

Question 11

what is muscle power

Answer 11

muscles rate of doing work

Question 12

when to incorporate muscle power

Answer 12

once strength and stability is back and it is necessary for sport returning to

Question 13

muscle endurance is

Answer 13

ability of muscle to sustain contraction or perform repeated contractions

Question 14

what does muscle endurance provide the body with

Answer 14

1. increase in VO2 max
2. increase in ability of skeletal muscle to produce energy via aerobic metabolism

good for endurance athletes and muscles after immobilisation

Question 15

what is muscle flexibility

Answer 15

tensile stretch force on the muscle aimed at increasing joint ROM

Question 16

acute effects of stretching

Answer 16

1. decreased muscle stiffness (transient)
2. increased muscle length through addition of sarcometes
3. altering stretch tolerance via sensation

Question 17

how does balance/proprioception help

Answer 17

helps reestablish neuromuscular control

Question 18

what does a roller help stretch?

Answer 18

myofascial

Question 19

exercise prescription involves

Answer 19

FITT
frequency (sessions)
intensity (resistance)
time (duration, sets, reps)
type (stretching, balance, power, strength, endurance)

volume equals F, T, I
progression over 6-8weeks

Question 20

what makes up the hamstring

Answer 20

semitendinosis
semimembranosis
biceps femoris

Question 21

exercises for the foot

Answer 21

short foot exercise
towel scrunching
toe flexion
toe spread
picking up marbles
toe extension

Question 22

short foot exercise

Answer 22

try bring the ball of foot toward heel without scrunching toes

Question 23

big toe stretch

Answer 23

rubber band around hallux;s and pull tension for a medial stretch, hold for 20seconds

Question 24

remember to prescribe what with balance exercises

Answer 24

FREWUNECY, TIME, INTENSITY

Question 25

foot core exercises helps prevent what?

Answer 25

running related injuries

Question 26

high load strength training improves what

Answer 26

plantar fascitis

Question 27

eccentric training may be better at lengthening muscle tissues than?

Answer 27

stretching

Question 28

patellofemoral pain is linked to

Answer 28

gluteal and quad strengthening

Question 29

what is the best way to track exercises (what gets the most adherance)

Answer 29

app over paper