Resistance Ex. Word Scramble
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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
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