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80 Cards in this Set
- Front
- Back
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Definitions
Strength Kinetics |
Strength: The maximum force that a muscle can develop during a single contraction.
Kinetics: The study of forces. |
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Definitions
Force: |
Force: A term used to assess strength. It is the agent that produces a change in the state of rest of an object.
Force=mass x acceleration. (1RM) |
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Definitions
Torque: |
Represents the rotational force of an arm around an axis. Torque=force x moment arm (Altered with biomechanics, but used synonmously with strength.)
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Definitions
Work: |
Work: The magnitude of a force acting on an object through the distance the force acts.
Work = force x distance. |
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Definitions
Power: |
Rate of performing work. Power = work/time.
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Definitions
Endurance: |
the ability of a muscle to generate forces over a certain period of time. Measured in peak performances over time and not a single peak performance as in 1RM.
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Resistance Training
big picture |
In order to lift a weight, the group of muscles must overcome the weight of the limb and external object/dumbell (force) through a range of motion (work) acting along an arm or leg around a joint (torque) in a specific time frame (power).
This is resistance training. |
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RESISTANCE TRAINING
Repetition Maximum- |
the amount of weight an individual can lift for a certain number of repetitions
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RESISTANCE TRAINING
1 RM |
the maximum amount of weight an individual can lift for 1 repetition
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Muscle Length-Tension Relationship
Starling’s Law: |
The optimum length for contraction is near the midpoint between maximally short and maximally long because actin and myosin can bind most effectively in a midlength postion.
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Muscle Length-Tension Relationship
Active Insufficiency |
the inability of a muscle to generate significant active tension when it is maximally shortened.
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Muscle Length-Tension Relationship
Passive Insufficiency |
the inability to allow joints to move through the full available range of motion due to lack of sufficient muscle length or muscle-tendon length.
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Muscle Tension-Velocity Relationship
big picture with concentric contractions |
The tension produced during concentric contraction decreases as the movement velocity increases because myosin and actin cannot bind efficiently during high velocity movements.
Therefore, if the goal is to increase concentric contraction, keep the movements slow and in control. |
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Muscle Tension-Velocity Relationship
big picture concerning eccentric contractions |
The tension produced during eccentric contraction increases and the velocity increases and then plateaus or slightly decreases.
For eccentric contraction, keep the weight high and “lower” the weight slow and in control. |
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Muscle Fiber Arrangement
The force the muscle can produce is directly proportional to the...? |
... cross sectional area. For example: A pennate muscle (gastrocnemius) has a greater ability to generate tension capacity or a tonic contraction.
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Muscle Fiber Arrangement
The power and work of a muscle are proportional to the... |
length of the muscle. For example: A parallel muscle (biceps) has a greater ability to generate power and work or phasic contraction
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Training Principles
Training Specificity main idea |
Training Specificity: You get what you train for!
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Training Principles
Neurologic Adaptation main idea |
The ability of the nervous system to coordinate improved strength. Agonist, Antagonist, Synergists need to be activated to produce increasing strength. Increase in strength in the initial stages is probably most associated with motor planning.
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Training Principles
Morphologic Adaptation |
: The ability of the muscular system to develop increased capacity for strength.
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Training Terminology
Specificity |
you must stress the system you want to improve for gains to be made
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Training Terminology
Overload |
workload greater than every day demands; to increase strength- load must be greater than metabolic capacity to the muscle
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Training Terminology
Adaptation |
body’s physiological changes to regular exercise (overload)
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Training Terminology
Progression |
systematic increase in activity level to ensure overload
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Training Terminology
Frequency |
Frequency- number of exercise sessions per day / week; dependent on goal of exercise and individual’s functional status
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Training Terminology
Duration |
length of a workout
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Training Terminology
Intensity |
vigor of exercise; should be manipulated systematically to ensure overload in attempts to reach goal / desired functional outcomes
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Training Terminology
Mode |
type of exercise / activity
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Indications for Strength Training
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Indications:
Decreased muscle performance weakness that affects functional activities post surgical weakness neurological impairment deconditioning, postural impairments effects of poor bodymechanics or, any unequal force distribution within the body. |
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Precautions for Strength Training
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Pre-Cautions:
Healing Timeframes Disease Status Cardiovascular Status Pregnancy Avoid Valsalva Procedure Pain and Inflammation should be guiding factors |
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Contra-Indications for Strength Training
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Contra-Indications:
Delayed Onset Muscle Soreness: Due to muscle damage caused by overload. Usually peaks at 24-48 hours and minimal to moderate exercise is prescribed during the healing process. Any surgical contra-indication to exercise. |
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Age-Related Considerations at Pre- Puberty
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Pre-puberty:
Only 20% of a newborn child’s body mass is muscle. Very little hormones are present, so boys and girls have equal ability to produce strength increases. Focus should be on the neurologic aspects of training. |
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Age-Related Considerations at PUBERTY
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Puberty
Males will increase 27%-40% of their body mass in muscle. Females anatomic structure changes at the center of gravity or pelvis. Epiphyses remain sensitive and liable to injury Hormonal changes are evident. Training should be moderate. |
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Age-Related Considerations at ADULTHOOD
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Strength potential is at its highest in the 18-30 year period.
Good neurologic, morphologic and physiologic adaptation occurs. A balanced training program is inidicated with emphasis on strength increases from normal or balancing effects of work positioning. |
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Age-Related Considerations at ADVANCED AGE
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Medical Considerations become an issue
Deconditioning due to decreased activity occur Hormonal changes causing osteoporosis etc. Neurologic changes begin occuring causing problems with balance, coordination, proprioception Training should focus on vigorous use of all functional positions and counter acting deficits caused by aging consideration. |
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Modes of Resistance Training
Isometric Isotonic |
: Constant Length
: Constant Tension |
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Modes of Resistance Training
Isokinetic Plyometric: |
Constant Velocity
: Increased Length |
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Types of Resistance
3 main divisions |
MANUAL: Therapist or Patient (Caregiver)
MECHANICAL: Free Weights Machine Weights Band Weights Hydraulic Weights Functional Weights AQUATIC |
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Nebraska Program
what % of 1RM is equal to 10 reps, to 5 reps? |
10 reps = 80% 1rm
5 reps = 90% 1RM |
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DeLorme Progressive Resistance Exercise Progression
Includes 3 sets of 10 reps of what % of 10RM |
3 sets:
10 reps x 50% of 10 RM 10 reps x 75% of 10 RM 10 reps x 100% of 10 RM |
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The OXFORD PROGRESSION
how is it different from DeLorma |
inverts the %
3 sets 10 x 100% of 10 RM 10 x 75% of 10 RM 10 x 50% of 10 RM |
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Progression DAPRE
what is the acronym? |
Daily Adjustable Progressive Resistance Exercise – Table 5-2
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Progression DAPRE
4 sets at what % |
4 sets
10 x 50% of 6 RM 10 x 75% of 6 RM max reps x 100% of 6 RM max reps x adjusted weight |
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Safe Resisitance Considerations
when setting the program, what must be taken into account? |
Setting the Program
Specificity of muscle groups safe starting level respect fatigue balance- agonist vs. antagonist perform correctly if poor posture- strengthen antagonist warm up |
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Common Errors with Resistance Exercises include...
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activity required is too strenuous
there is an overemphasis on exercises that perpetuate faulty postures differentiation is not made between the discomfort of fatigue and strain the original design of the exercise is altered or exaggerated |
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Dosage Guidelines for STRENGTH TRAINING
Novice and Intermediate... |
60-70% of 1RM for 8-12 reps, 2-3 x per week
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Dosage Guidelines for STRENGTH TRAINING
Advanced |
80-100% of 1RM in a periodized progression plan, 2-5 x per week.
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Dosage Guidelines for POWER TRAINING
what kinds of exercises to utilize? |
Use a combination of exercises which incorporate strength, speed, and specificity of training or skill based exercises.
Basis used for Sportsmetrics Plyometrics |
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Dosage Guidelines for POWER TRAINING
Novice and Intermediate... |
1-3 reps for 1-3 sets at 30-60% of 1RM.
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Dosage Guidelines for POWER TRAINING
ADVANCED |
1-6 reps for 3-6 sets at variety of loads 30-60% of 1RM and 85-100% of 1RM.
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Dosage Guidelines for ENDURANCE TRAINING
how does it vary? |
Varies based on specificity of training. For example, work capacity, postural or positional training, athletic competitions such as running or tennis.
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Dosage Guidelines for ENDURANCE TRAINING
Novice and Intermediate... |
Low load and high reps 10-15 per set 4-6 x per week.
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Dosage Guidelines for ENDURANCE TRAINING
ADVANCED |
Low load and high reps 10-25 per set 4-6 x per week.
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Dosage Guidelines for the Athlete
Superset main idea |
two sets of exercise involving agonist and antagonist mm groups performed in a progression without rest.
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Dosage Guidelines for the Athlete
Triset main idea |
three exercises performed without any rest in a progression. Good for changing the angle of pull of 1 mm. Ex. SLR or Pectoralis benches.
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Dosage Guidelines for the Athlete
Pyramid main idea |
Modified DeLorme Training Program where the sets remain constant, reps go from high to low as weight goes from low to high and then work a backwards in the progression.
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Impaired Cardiovascular/Endurance and Aerobic Capacity are diminished by:
3 main things |
Disease
Aging Inactivity |
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Effects of Deconditioning include...
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decreased muscle mass
decreased strength decreased CV function decreased total blood volume decreased plasma volume |
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Basic ATP Metabolic System
with AEROBIC exercise, how is the intensity, duration, O2 supply, main fuel and by products |
intensity- lower
duration- longer O2 supply- high utilization main fuel- fat, protein, glycogen by products- CO2, H2O, heat |
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Basic ATP Metabolic System
with ANAEROBIC exercise, how is the intensity, duration, O2 supply, main fuel and by products |
intensity- higher
duration- shorter bouts O2 supply- low utilization main fuel- ATP, CP, gylcogen by products- lactic acid, heat |
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Exercise Response
Heart rate increases in a linear fashion with increasing levels of... |
... work to a maximal heart rate
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Exercise Response
VO2 max has a linear relationship with HR- therefore predictions can be made regarding... |
...VO2 max based on HR
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Exercise Response
how to calculate MAX HR |
Max HR can be estimated by utilizing (220-age)
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Reversibility Principle
main idea |
Benefits of exercise are transient and reversible
Detraining occurs rapidly, significant decrease in work capacity in 2 weeks without activity With complete bed rest- 10% decrease in VO2 max after 2 days of complete bed rest |
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Therapeutic Intervention
Aerobic exercise is this a primary rehab diagnosis? |
Usually not a primary physical therapy rehabilitation diagnosis, however, because aerobic capacity impacts the ability to exercise is a typical component of an overall program.
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Therapeutic Intervention
Aerobic exercise what is the PRIMARY OBJECTIVE? |
Primary objective is to assist in the adoption of regular physical activity as a lifestyle habit and should take into account the personal behaviors and lifestyle of the patient
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Therapeutic Intervention
Aerobic exercise ABSOLUTE CONTRAINDICATIONS |
Absolute
Ischemia, recent MI or other acute cardiac event Unstable Angina Uncontrolled arrhythmias Severe aortic stenosis Uncontrolled symptomatic heart failure Acute pulmonary embolus Actue mycarditis or pericarditis Suspected Aneurysm Acute infections |
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Therapeutic Intervention
Aerobic exercise Precautions |
Relative
L. main coronary stenosis Mod. Valve disease Electrolyte abnormalities Severe arterial hypertension Tacharrhythmias or bradyarrhythmias Hypertrophic cardiac changes Any disorder exacerbated by exercise Ventricular Aneurysm Metabolic disease not controlled by meds. Ie. Diabetes Chronic infectious disease |
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Aerobic Exercise Guideline
how is INTENSITY determined? |
Intensity- Using Karvonen’s equation: Target HR Range = [(HRmax – HRrest) x .60 and .80] + HRrest.
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Aerobic Exercise Guideline
what is the common DURATION and FREQUENCY? |
Duration- 20-60 minutes
Frequency- 4-5 days / week (increased risk of possible injury with > 5 days / week) |
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Aerobic Exercise Guideline
what is the appropriate MODE? |
Mode- must be rhythmical, use large muscle groups, and be able to be sustained and must take into account the primary injury being treated, i.e. amount of wt. bearing.
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Aerobic Exercise Guideline
what is the appropriate SEQUENCE? |
Sequence- Warm-up, Endurance, Cool down
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Cross Training
main idea? |
Utilizing different modes of exercise to prevent overuse injuries
Help to prevent boredom with exercise |
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Interval Training
main idea? |
Work bouts followed by rest periods
Typically relative rest if utilizing the aerobic energy system, e.g. walk vs. jog 1:1 ratio Typically long complete rest if utilizing the anaerobic system, e.g. sprints |
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Interval Training
what can it be used for and what is it and effective tool for? |
Can be used for strength and power gains
May also be an effective tool for starting an endurance training regimen (cumulative work) |
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Circuit Training
how is it performed? |
Combines several exercise types which are performed in a series
Can combine aerobic and anaerobic activities Can combine exercises focusing on large and small muscle groups, dynamic and static activities |
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Circuit Training
Fixed Load Circuits main idea |
load (resistance) remains constant, individual works to decrease time needed to complete the circuit
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Circuit Training
Target Circuits main idea |
time remains constant, the individual works to complete as many repetitions as possible in the prescribed ti
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Warm-Up/Cool Down
Increased core / muscle temperature causes... |
increased flexibility, decreased muscle viscosity
increased extraction of O2 from Hb increased peripheral dilation of capillaries decreased risk of injury |
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Health Related Benefits from the Performance of Regular Exercise/Indications include...
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Decreased fatigue
Improved perfomance in work and sports related activities Improved blood lipid profile Enhanced immune function Improved body composition |
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Strategies to Improve Compliance include...
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Adhere to principles of exercise Rx
Encourage GROUP participation Emphasize variety and enjoyment Incorporate behavioral change Use periodic testing to document progress Give immediate positive feedback Invite spouse or significant other to join in Ensure exercise leaders are qualified & fun |
