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32 Cards in this Set
- Front
- Back
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Strength
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-Greatest measurable force that can be exerted by a muscle or muscle group to overcome resistance during a single maximum effort
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Power
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-Produced over very brief or extended periods of time
-Single burst, brief lifting or climbing stairs. Anaerobic power; box jumps aerobic power: box jumps 2 way to improve: same amt of time and increase weight muscle has to do. Decrease time and keep resistance the same. Same amt of work in less time |
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Endurance
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Ability to perform low-intensity, repetitive or sustained activities over a prolonged period of time
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Endurance Training
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-Improvements in muscle’s oxidative and metabolic capacities
-More positive impact on there recovery than a training program for power. Better for the joints and tissues. Where you want your pts. To be |
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SAID Principle
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-Specific Adaptation to Imposed Demands
===Extension of Wolff’s law Body systems adapt over time to stresses placed on them :Suggests framework for exercise prescription to create specific training effects to meet functional needs and goals |
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Static muscle actions
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Isometric – force is developed in the muscle without any motion about an axis, no work is done
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Dynamic muscle actions
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Involves movement
Also referred to as isotonic Isokinetics as well |
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Concentric
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-Shortening muscle contraction
-Accelerate body segments |
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Eccentric
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-Lengthening muscle contraction
-Decelerate body segments |
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Type I
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-(slow twitch)
-Geared toward aerobic metabolism -Slow speed of contraction |
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Type II
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--(fast twitch)
-Geared toward anaerobic metabolism -Type IIa and IIb |
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Cardiopulmonary Fatigue (general)
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-Diminished response of entire body as a result of ---prolonged physical activity
-Associated with endurance training Causes -Decrease in blood glucose levels -Decrease in glycogen stores -Depletion of potassium |
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Active recovery from exercise
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Perform light exercise; jogging after a sprint
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Passive recovery from exercise
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Total rest; standing after a sprint
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Henneman size principle
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during activation of motor neurons, those with smallest axons have the lowest thresholds and are recruited first, followed by larger cells with higher thresholds
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Late Adulthood
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-Rate of decline of muscle strength accelerates to 2-4% per year beginning in 6th – 7th decade
-Loss of flexibility reduces force-producing capacity of muscle -Decrease in speed of muscle contraction -Significant improvement in muscle strength is possible in late adulthood with resistance training |
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Vascular/Metabolic adaptations
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-capillary bed density decreases
-resistance trainers have fewer capillaries per muscle fibers than endurance athletes or untrained. |
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Connective Tissue adaptations
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-thickens
-tensile strength of tendons and ligaments increases, which help w/ power and strength overall |
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Periodization
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-Builds systematic variation in intensity, repetitions, sets, frequency, etc.
-Used with athletes in three phases -Preparation-offseason, lower loads/ higher reps -Competition-higher loads, peak before big event. Decrease reps/sets, not as frequent --Recuperation-gradual decrease in resistance, force, sets, reps ----Problem these days is a lot of athletes are not allowed to go thru these phases due to playing sports year round. Need to preach to parents to give that time to recover don’t force it. |
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Manual Resistance
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-Resistance provided by therapist
-Can be taught to patient -Amount of resistance cannot be measured quantitatively -better for earlier stages, due to having a better feel for what they can handle |
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Mechanical Resistance
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-Use of equipment
-Amount of resistance can be measured -useful when amount of resistance needed is greater than what therapist can provide. |
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Open chain
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-unrestricted movement in space of distal segment
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Closed chain
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-distal segment remains fixed or restricted
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Open/closed of tibialis posterior
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-Open – plantar flexor and inverter of foot/ankle
-Closed – decelerate subtalar pronation and supinates foot |
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Open chain characteristics
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-Movement occurs without simultaneous motion at adjacent joints
-Typically performed in non-weight bearing positions -Resistance applied to distal moving segment |
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Closed chain characteristics
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-Movement at one joint causes motion at distal and proximal joints
-Primarily in weight bearing positions |
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Severe cardiopulmonary disease contraindications
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-12 weeks after M.I.
- depending on severity it could be shorter time |
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Manual Resistance
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-Active resistive exercise
-Force applied by therapist -Anatomical planes, PNF patterns -May precede active and active-assisted exercises -Resisted isometrics |
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Mechanical Resistance
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-Free weights/simple weight pulley system
-Variable resistance machines -Elastic bands/tubing -Total Gym® -Reciprocal exercise equipment -Dynamic stabilization |
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DeLorme Technique
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PRE (progressive resistance exercise)
-Determine 10 RM Patient then performs: -10 reps at 50% of 10 RM -10 reps at 75% of 10 RM -10 reps at 100% of 10 RM -Built in warm-up -Strength progressed weekly |
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Oxford Regimen
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Determine 10 RM
10 reps at 100% 10 reps at 75% 10 reps at 50% - opposite of the DeLorme |
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DAPRE
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Determine initial working weight (6 RM)
The patient then performs Set 1: 10 reps of 50% working weight Set 2: 6 reps of 75% working weight Set 3: Max possible of 100% 6 RM Set 4: Max possible of 100% Adjusted Working Weight Determines working weight for next session |
