Resistance Exercise

Front 1

Muscle Strength

Back 1

Ability of contractile tissue to produce tension and a resultant force based on the demands placed on the muscle.

Front 2

Strength training –

Back 2

systematic procedure of a muscle of muscle group lifting, lowering, or controlling heavy loads for a relatively low number of repetitions or over a short period of time

Front 3

Muscle Power –

Back 3

defined as work produced by a muscle per unit of time (force x distance/ time)

Front 4

Power training –

Back 4

power can be enhance by either increasing the work a muscle must perform during a specified time or by reducing the amount of time required to produce a given force

Front 5

Endurance –

Back 5

ability to perform low-intensity, repetitive, or sustained activities over a prolonged period of time

Front 6

Endurance training –

Back 6

characterized by having a muscle contract and lift or lower a light load for many repetitions or sustain a muscle contraction for an extended period of time

Front 7

Overload prinicple

Back 7

Muscles must be challenged to perform at a greater level that to which it is accustomed in order for performance to increase
Focuses on progressively loading a muscle
In strength training, amount of resistance is increased
In endurance training, the time of contraction or the number of repetitions must be increased

Front 8

What does SAID stand for?

Back 8

Specific adaptation to imposed demands

Front 9

SAID

Back 9

Extension of Wolff’s law – body systems adapt over time to the stresses placed on them

Front 10

Specificity of training

Back 10

Whenever possible, exercise incorporated in a program should mimic the anticipated function

Front 11

Transfer of training

Back 11

Reported to occur on a very limited basis

Front 12

Reversibility principle

Back 12

Changes made through strength/endurance training are short-lived unless training-induced changes are used regularly for functional activities or unless individuals participate in a maintenance program of resistance exercise
Detraining begins within a week or two after stopping a resistance exercise program
If you don’t use it, you lose it!!!!

Front 13

Derminants of a Resistance Exercise Program

Back 13

Alignment
Stabilization
Intensity
Volume
Exercise order
Frequency
Rest interval
Duration
Mode of exercise
Velocity of exercise
Periodization
Integration of exercises into functional activities

Front 14

Alignment

Back 14

segements of the body during exercise

Front 15

Stabilization

Back 15

Prevent subsitution

Front 16

Intensity

Back 16

Level of resistance

Front 17

Volume

Back 17

repititions and sets multiplied by resistance used

Front 18

Exercise order

Back 18

Large muscle groups before small muscle groups
Multi-joint before single-joint muscles
Higher intensity exercises before lower intensity exercises

Front 19

Frequency

Back 19

How often you exercise

Front 20

Rest interval

Back 20

time between sets to allow body to recuperate
The higher the intensity the longer the rest

Front 21

Duration

Back 21

total time frame (weeks, months)

Front 22

Mode of exercise

Back 22

type of exercise, muscle contraction, position of pt, etc

Front 23

Velocity

Back 23

how quick a muscle fires

Front 24

Periodization

Back 24

Variation of intensity and volume during specific periods of resistance training
Prevents overtraining and mental staleness; more high level

Front 25

Integration into functional activities

Back 25

use of resistance exercises that approximate or replicate functional demands

Front 26

Valsalva maneuver

Back 26

Defined as an expiratory effort against a closed glottis
Increases intra-abdominal and intra-thoracic pressure, which in turn forces blood from the heart, causing and abrupt temporary increase in arterial pressure
Make sure this is avoided when pt’s are exercising

Front 27

Precautions for Resistance Exercise

Back 27

Valsalva maneuver
Substitute motions
Exercise-induced muscle soreness
Overtraining
Overwork
pathological fx

Front 28

Exercise-induced muscle soreness

Back 28

Acute
DOMS – 12 – 24 hours after exercise; tenderness to palpation; local edema and warmth; stiffness

Front 29

Overtraining

Back 29

A decline in physical performance in healthy individuals participating in high-intensity, high-volume strength and endurance training programs

Front 30

Overwork

Back 30

Progressive deterioration of strength in muscles already weakened by nonprogressive neuromuscular diseases

Front 31

Valsalva maneuver

Back 31

Defined as an expiratory effort against a closed glottis
Increases intra-abdominal and intra-thoracic pressure, which in turn forces blood from the heart, causing and abrupt temporary increase in arterial pressure
Make sure this is avoided when pt’s are exercising

Front 32

Precautions for Resistance Exercise

Back 32

Valsalva maneuver
Substitute motions
Exercise-induced muscle soreness
Overtraining
Overwork
pathological fx

Front 33

Exercise-induced muscle soreness

Back 33

Acute-during or directly ater stenuous exercise performed to the point of muscle exhaustion.
DOMS(delayed onset muscle sorness) – 12 – 24 hours after exercise; tenderness to palpation; local edema and warmth; stiffness

Front 34

Overtraining

Back 34

A decline in physical performance in healthy individuals participating in high-intensity, high-volume strength and endurance training programs

Brought on by inadequate rest intervals between exercise sessions, too rapid progression of exercises, and inadequate diet and fluid intake

Front 35

Overwork

Back 35

Progressive deterioration of strength in muscles already weakened by nonprogressive neuromuscular diseases

Front 36

Pathological fracture

Back 36

Fracture resulting from minor stress in an already weakened bone (i.e. pt’s with osteoporosis)

Front 37

Contraindications

Back 37

Pain
If pain is present with any type of resistance exercise, stop that exercise!!
Inflammation
Absolutely contraindicated in inflammatory neuromuscular disease
Dynamic resistance exercise contraindicated in acute inflammation of a joint; gentle static exercises are permitted
Severe cardiopulmonary disease
Wait up to 12 weeks after heart attack or bypass surgery
Pt must be cleared by physician

Front 38

Progressive resistance exercise (PRE)

Back 38

Delorme
Oxford
DAPRE

Front 39

Circuit weight training

Back 39

Pre-established sequence (circuit) of continuous exercise performed in succession at individual exercise stations that target a variety of major muscle groups

Front 40

Plyometric training

Back 40

A system of high-velocity resistance training characterized by a rapid eccentric contraction during which the muscle elongates, immediately followed by a rapid reversal of movement with a resisted shortening contraction of the same muscle

Front 41

Resistance Exercise

Back 41

any form of active exercise in which dynamic or static muscle contraction is resisted by an outside force applied manually or mechanically.