Help
Options
Didn't know it?
click below
click below
Knew it?
click below
click below
Don't Know
Remaining cards (0)
Know
retry
shuffle
restart
0:00
Embed Code - If you would like this activity on your web page, copy the script below and paste it into your web page.
Normal Size Small Size show me how
Normal Size Small Size show me how
Resistance Ex.
TE ch.6
| Question | Answer |
|---|---|
| resistance training | type of exercise where contractions are resisted from an outside force static - isometric dynamic (concentric/eccentric) |
| resistance training benefits | improved muscle performance, increased strength, increase bone density, improved performance of ADL, occupational and recreational activities |
| muscle performance | abiltiy of a muscle to work |
| elements | strength, power, endurance |
| principles | overload SAID |
| strength | generate a force and overcome resistance |
| resistance | gravity, weight |
| power | strength and speed/rates of performing work |
| endurance | perform repetitive activites over prolonged period of time |
| overload | muscle must be challenged at a greater level/ progressive loading by manipulating intensity or volume, manipulate intensity |
| SAID | affects of training are specific to the training methods, improvements should be used in fuctional activites |
| sliding filament theory | myosin grabs actin, myosin has fingers pulls slides actin together, shortens myo fybils and muscle fiber shortens equals contraction of muscle |
| levles of contraction | filament, fibrel, muscle firer, muscle |
| force and velocity | concentric-as resistance inreases velocity of movement will decrease/eccentric - a resistance increases, velocity increases/ isometric no velocity of movement |
| slow twitch/type 1 | higher percentage of this type of muscle postural muscles, bright red and slow to fatigue ENDURANCE |
| fast twitch type 2a | hybrid of type one and 2b slow/fast gastrocnemeus |
| fast twitch type 2b | pale in color fast to fatigue POWER higher % of this type of muscle |
| ratio of fiber types | both exist in all muscles, genetically determined |
| fiber type recruitment | slow twitch fire first as more force is needed to over come resistance, fast twitch begin to fire |
| concentric contraction | dynamic, muscle shortens during force period |
| eccentric contraction | dynamic, muscle lengthens during force production |
| isometric | static, muscle exerts force without changing length (muscle setting, stabilization) |
| muscle setting | tighten muscle against little or no resistance |
| stabilization | attempt to hold a body part still (proximal muscles engage |
| precautions | valsalva and cheating (substitute motion), overwork/overtrain (burnout), exercise induced soreness |
| valsalva | happens during high intensity exercises but may happen while using muscle setting/holding the breath dangerous BP goes up when exhale |
| substitute movement | compenstion (cheating), to prevent use appropriate resistance/volume, proper technique, appropriate stabilization |
| overwork/overtraining | burnout- decline in performance due to lack of rest or too quick progression / prevent by resting and changing up, use slow progress |
| DOMS | build up of metabolites, and related to microtrauma of muscle, pain start after 24 hours and peaks at 48 hours lasts 10 14 days |
| prevent DOMS | cool down and warm up, progress graudally |
| contraindications | pain, inflamation (cause irreversable muscle damage, severe acute cardiopulmonary conditions (especially upper body exercises) |
| elements | alignment, stabilization, intensity |
| alignment | determined by pull of muscle, position for muscle to function against gravity and resistance |
| stablization | necessary to avoid substitute movements: internal- performed by pt, external - manual or mechanical divice |
| intensity | amount of resistance sub max - low to moderate intensity (early stages of rehab to increase tolerance), max: high intensity (build power and strength) |
| repetition maximum | greatest amount of wt that can be moved through full rom for specific |
| volume | more volume less intensity, reps - |
| velocity of exercise | slow to medium is recommended, needs to be smooth and coordintated (speed of movement) |
| exercise sequence | large before small, mult joint before single joint |
| frequency | |
| duration | |
| recovery period | depends on intenisty and volume the higher the intensity the longer the rest (1to 3 mins on avg. for elderly) |
| mode | form of exercise, type of contraction, form of resistance, way exercise is carried out |
| form (open v closed) | open distal end moves (non wt pearing positions, resistance applied to distal segement)/ closed distal end is fixed, proximal end moves (wt bearing positions, cause multiple joint movments) |
| forms of resistance | manual, mechanical, accomodating, body wt. |
| manual resistance | PT provides resistance *unable to quantify, useful in early program, limited to therapists strength |
| mechanical resistance | -constant: body wt, free wt, pulley/ variable: machine (nautilus), elastic band *quantifiable |
| accomodating resistance | isokinetic (speed is maipulated) |
| isometric | hold for 6 sec no more than 10 to get as many muscles to fire as possilbe, after 10 muscle fails |
| muscle setting | against little or no resistance, acute stage, slows atrophy |
| stabalization exercise (setting) | develops co contraction |
| multiple angle exercise | resistance at various points within ROM |
| dynamic | concentric (accelerates) eccentric (decelerates) using muscles the way we will use in ADL |
| neural adaptations | strength in first 4 to 8 weeks of program are due to increased efficiency of nervous system, motor leaning, imporved coordination due to increase in motor units firing and rate of synchronizatin of firing |
| muscular adaptions | hpertrophy, hperplasia |
| hypertrophy | increased fiber volume, accounts for strength gains after 4 weeks |
| hyperplasia | hypothesized from fiber splitting |
| vascular adaptions | increased density of capillary bed (more capillaries develop) espeically with endurance training |
| connective tissue adaptations | tendon and ligament strength increases to support improved strength of muscle, occurs most rapidly with eccentric exercise |
| bone adaptations | wt bearing (closed chain) exercises increase bone density ***long period 9 months to one year |
| factors in Rehab | pt precautions, level of pre morbid conditioning, stage of injury, exercise tolerance, most appropriate type of contraction to use, desired outcomes, function |
| warm up | 5 to 10 mins with no load dynamic mvmts |
| intensity appropriate to | appropriate to goals and pts abilities |
| volume (by | of reps) |
| cooldown | 5 to 10 mins after wkout |
| PRE | progressive resistance exercise load is incrementaly increased |
| repetition maximum RM | max amount of resistance a muscle can overcome for the desired number of reps |
| variable resistance | varies resistance throughtout rom |
| variable resistance advantages | tension adjusted to mm cpability, provides external stabalization |
| variable resistance disadvantages | single plane movement, expense, space to accomodate |
| elastic resistance | varaible resistance relative to color and length |
| elastic resistance advantages | portable, versatile, safe at fast speeds, inexpensive |
| elastic resistance disadvantages | not quantifiable, no stabilization |
| medical history | remember medical history of pt. precautions, pain or neuromuscular limits may prohibit rapid progress |
| stage of therapy | will dictate type of activity |
| balance | between too much and too little activity with consideration of any precautions and attention to functional goals |
Created by:
llacorte
Popular Physical Therapy sets