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Therapeutic Exercise
| Question | Answer |
|---|---|
| What are the 4 primary components of fitness? | 1)Cardiorespiratory Endurance 2)Body Conposition 3)Muscle strength and endurance 4)Flexibilty |
| What are the 6 Secondary Components Of Fitness? | 1) balance 2)coordination 3)agility 4)speed 5)power 6) reaction time |
| What are 4 factors that contribute to stability? | - Size and Shape Of Base Of Support. -Relationship between Line Of Gravity and Base Of Support. -Mass of the object. -Height Of Centre Of Gravity Above Base Of Support. |
| What are the 3 types of Lever Systems? | 1st class 2nd class 3rd class |
| Describe the 3 components of a lever system? | Fulcrum Resistance Effort |
| Describe a 1st class lever system. | FULCRUM lies between the effort and resistance. |
| Describe a 2nd class lever system. | RESISTANCE lies between the fulcrum and the effort. |
| Describe a 3rd class lever system? | EFFORT lies between the resistance and the fulcrum. |
| What does the Acronym SMART stand for? | S = Specific Goal M = Measurable Scale A = Action plan R = Realistic T = Time Frame |
| Name the muscles of the Quadriceps Group | -Rectus Femoris -vastus Lateralis -vastus medialis -vastus intermedius |
| Benefits of CardioRespiratory Endurance Training. | Lower resting Heart rate. Lower exercise heart rate. |
| Benefits of CardioRespiratory Endurance Training. | Increased Cardiac output. Increased Stroke Volume. |
| Benefits of CardioRespiratory Endurance Training. | Decreased recovery time. Increased Strength of heart muscle . Decreased resting blood pressure . |
| Benefits of CardioRespiratory Endurance Training. | Increased number of capillaries in muscles. Increased total blood volume. Increased hemoglobin. Increased Vital Capacity (lung capacity). |
| Benefits of CardioRespiratory Endurance Training. | Decreased low-density lipoprotein (LDL) cholesterol. Increased high density lipoprotein (HDL) cholesterol. Decreased Triglycerides (fats) |
| Benefits of CardioRespiratory Endurance Training. | Increased bone strength and density. Increased thickness of cartilage, tendons and ligaments. |
| Benefits of CardioRespiratory Endurance Training. | Increased oxygen consumed by muscles. Increased number of mitochondria. Increased size of mitochondria. |
| Benefits of CardioRespiratory Endurance Training. | Increased concentration of oxidative enzymes. Increased muscle glycogen stores. Increased ATP and CP scores |
| Benefits of CardioRespiratory Endurance Training. | Increased ability to burn fat for energy. Decreased body fat percentage. |
| Benefits of CardioRespiratory Endurance Training. | Increased muscular endurance. Decreased stress and anxiety. Increased immune function. |
| According to the Canadian Physical Activity Guidelines, how many minutes of moderate to vigorous-intensity aerobic physical activity per week is recommended? | 150 minutes. In bouts of 10 minutes or more. |
| According to the Canadian physical Activity Guideline, how many days a week should we implement resistance or strength training? | At least 2 days/ week. |
| Open Chain Exercise | One end is free to move |
| Open Chain Exercise | Creates more force, harder to complete. |
| Closed chain exercise | Both ends fixed/ unable to move. |
| Closed chain exercise | Force limited, easier to complete. |
| Define Centre Of Gravity. | COG= the point at which the gravitational forces on one side are equal to the forces on the other side. |
| What are factors that affect the Centre Of Gravity? | - mass -distribution of body parts. - external objects - Base Of Support - height of object |
| How many reps would you recommend someone who wants to Hypertrophy? | 8-12 |
| How many sets would you recommend someone who wants to Hypertrophy? | 2-4 sets |
| How many reps would you recommend someone who wants to Build Endurance? | 15 or more |
| How many sets would you recommend someone who wants to Build Endurance? | 1-3 |
| How many reps would you recommend someone who wants to Build Strength? | 6-8 |
| How many sets would you recommend someone who wants to Build Strength? | 3-5 |
| How many reps would you recommend someone who wants to Improve Power? | Up to 6 |
| How many sets would you recommend someone who wants to Improve power? | 3-5 |
| How much REST would you recommend between Sets for someone who is trying to Build Strength? | 2 minutes or more. |
| How much REST would you recommend between Sets for someone who is trying to increase hypertrophy? | 30-90 seconds |
| How much REST would you recommend between Sets for someone who is trying to Build Endurance? | Less than or equal to 30 secs. |
| How much REST would you recommend between Sets for someone who is trying to Increase power? | 2 minutes or more. |
| What does 1RM stand for? | 1 Rep Max |
| What intensity of training would you suggest for someone wanting to build strength? | Greater than or equal to 80% 1RM |
| What intensity of training would you suggest for someone wanting to build hypertrophy? | 70-80% 1RM |
| What intensity of training would you suggest for someone wanting to build endurance? | Less than or equal to 70% 1RM |
| What intensity of training would you suggest for someone wanting to increase power? | |
| Less than or equal to 75% 1RM | |
| Define Synergistic Dominance | When a synergist takes over for a weak or inhibited agonist. |
| Hip Flexors make gluteus Maximus weak. When performing Hip Extension, the Hamstrings are activated instead of Glutes. What is this an example of? | Synergistic Dominance. |
| Define Specificity in relation to Exercise programs for health. | Designed for specific outcomes. |
| Define Individualization in relation to Exercise programs for health. | Tailor made for each person. |
| True or False The force of a muscle contraction is dependent on the length of the muscle prior to contraction. | |
| This part of a sarcomere disappears during muscle contraction. | H zone |
| These separate the Sarcomeres. | Z disc |
| What is a group of fascicles bundled together called? | Muscle belly |
| What is a group of muscle fibers called? | Fascicle |
| What is the basic unit of contraction called? | Sarcomere |
| What are the fibers that make up a muscle fiber? | Myofibrils |
| What tissue wraps around muscle fibers? | Endomysium |
| What type of motor control does a motor unit with a high innervation ratio provide? | Low motor control |
| What type of muscles have a high innervation ratio? | Large muscles (eg.quads) |
| What type of motor control does a motor unit with a low innervation ratio provide? | High motor control |
| What type of muscles have a low innervation ratio? | Small muscles (Eg. Hands and feet) |
| What is the grading scale for the Oxford Muscle Strength Test? | 0-5 |
| Define Grade â0â in the Oxford Muscle Strength Test. | No muscle contraction |
| Define Grade â1â in the Oxford Muscle Strength Test. | Visible/palpable muscle contraction with no movement. |
| Define Grade â2â in the Oxford Muscle Strength Test. | Movement without gravity |
| Define Grade â3â in the Oxford Muscle Strength Test. | Movement against gravity only. |
| Define Grade â4â in the Oxford Muscle Strength Test. | Movement against gravity with less resistance than usual. |
| Define Grade â5â in the Oxford Muscle Strength Test. | Normal Strength. Movement against gravity with full resistance. |
| On the initial phase of a squat when the weight is being lowered, what kind of contraction is taking place in the quadriceps? | Eccentric |
| What is goniometry used for? | Tests the Active ROM (range of motion) of a specific joint. |
| Define Objectivity. | The ability to produce similar test results from different testers. |
| Define Validity. | The ability to measure accurately with minimal effort a specific fitness component. |
| List the tissues that affect a joints ROM. | -Joint Capsule -Muscle and Fascia -Tendons and Ligaments -Skin |
| Which tissues are involved in approximately 47% of a joints ROM? | Joint Capsule |
| Which tissues are involved in approximately 41% of a joints ROM? | -Muscle and Fascia -Tendons and Ligaments |
| Which tissues are involved in approximately 2% of a joints ROM? | Skin |
| Define Progressive Overload | -Continual increase in stress applied. -Must be gradual. -can change FITT principles |
| Define Maintenance. | Once a level of fitness has been achieved, it is possible to maintain that level with less work than required to achieve it. |
| Define Agonist. | - A muscle that is the Primary Mover. - Usually involved in Concentric Contraction. |
| Define Antagonist. | - A muscle producing the Opposite movement as that of the Agonist. - Usually involved in an Eccentric contraction. |
| Define Synergist. | - Stabilizers of a joint. - Movement/ Agonist Helpers |
| Define Precontemplation. | Increase awareness of the importance and benefits of exercise. |
| Define Preparation | Preparing to make changes in the near future. |
| Define Action Stage. | Actively engaging in new behavior. Less than 6 months. |
| What do you call prime movers? | Agonist |
| What type of contraction belongs to static contractions? | Isometric |
| What is Synergistic Dominance? | When the synergist takes over for the Agonist. |
| Define Blood Pressure | Force exerted against the arterial walls when blood is pumped by the heart. |
| What is the normal blood pressure at rest? | 120/80 |
| What is the normal blood pressure during exercise? | 220/90 |
| Define stroke volume. | Amount of blood ejected by the left ventricle in one beat. |
| What is the normal SV at rest? | 70ml Of blood |
| What is the normal SV during exercise? | 100ml Of blood |
| Define Heart Rate | Speed the heart is beating per minute |
| What is the normal heart rate at rest? | 72bpm |
| Define maximum heart rate. | When the heart CAN NOT beat any faster and blood delivery will plateau. |
| How do you calculate Maximum Heart Rate? | 220-age |
| Define Cardiac Output | The amount of blood the heart ejects in 1 minute. |
| How do you calculate Cardiac output? | Q=SVXHR |
| What does FITT stand for? | Frequency Intensity Time Type |
| Define Frequency | How often to do the exercise |
| Define Intensity | Difficulty of the exercise |
| Define time | How long to do the exercise |
| Define type | What type of exercise equipment to choose. |
| List 6 ways to increase the intensity of an exercise. | 1) increase weight or load. 2) increase volume 3) decrease rest time 4) change equipment or method. 5) increase reps and sets 6) increase speed and exertion |
| List 3 important question to tell a client when performing exercises. | - breathe - hold a stretch for at least 20 seconds - maintain a neutral spine |
| What is a Motor Unit? | Motor Neuron + Muscle it innervation. |
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tteakles
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