Reading...
Play button
Play button
Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
69 Cards in this Set
- Front
- Back
|
Muscle Performance |
capacity of muscle to do work
|
|
|
Work
|
force x distance=work |
|
|
Muscles in the body must be able to:
|
produce, sustain, and regulate muscle tension to meet demands
|
|
|
Resistance exercise (or resistance training)
|
active exercise in which a muscle contraction is resisting an external force
|
|
|
strength |
greatest measurable force exerted by muscle to overcome resistance during single maximum effort
|
|
|
strength training
|
systematic procedure of a muscle/muscle group in lowering, lifting and controlling. Low reps over short duration. Example: Linebacker wants to bulk up
|
|
|
Power
|
related to strength and speed of movement; rate of performing work
|
|
|
Power training
|
greater intensity with short duration. First comes strengthening and/or training in order to have power. Example: plyometrics (like football players running through tire course)
|
|
|
Endurance
|
low intensity reps over long duration. Think of prepping for a marathon.
|
|
|
Endurance training
|
Resist fatigue over time. Example: marathon runners
|
|
|
Overload principal
|
a greater than normal stress or load on the body is required for training adaptation to take place
|
|
|
Application of the overload principal
|
In order to keep making gains from an exercise program, you must find some way to make it more difficult. Our bodies adapt to exercise. Problem is, once body adapts to a workload, it will not continue to adapt unless workload increased. Up wt; up reps & time
|
|
|
SAID principle
|
Specific Adaptation to Imposed Demands; which exercises prescribed and parameters (frequency, mode, duration)
|
|
|
Specificity of Training
|
exercises of program should mimic anticipated function
|
|
|
Transfer of Training
|
carryover, overflow or cross training effect to replicate desired functional activity
|
|
|
Reversibility Prinicple
|
if you don't use it you'll loose it
|
|
|
Blood supply influences muscle tension how?
|
Blood supply transports oxygen and nutrients to muscle and removes waste products creating a resistance to fatigue within that muscle
|
|
|
Energy stores influence muscle tension how?
|
By the predominant fiber found in muscle. Table 6.2 pg 162. (Type I, Type IIA, Type IIB). 3 energy systems are: ATP-PC (pg. 243), Anaerobic, Aerobic
|
|
|
Fatigue
|
Affects muscle performance
Must be factored in when promoting a resistance exercise program. There are different types of fatigue |
|
|
Muscle (local) fatigue
|
the diminished response of muscle to a repeated stimulus. Happens when a muscle repeatedly contracts against a load
|
|
|
cardiopulmonary (general) fatigue
|
diminished response of entire body due to prolonged physical activity. It is related to oxygen use deficits
|
|
|
Threshold for fatigue
|
How many reps you can do before poor quality sets in or how long you can do exercise perform you become sloppy
|
|
|
Factors that influence fatigue
|
health status
diet lifestyle |
|
|
Age affects muscle performance, how?
|
Muscle mass peaks in women at 16-20yrs & men at 18-25 yrs; decreases in muscle mass can begin as early as age 25. In late adulthood a decline of strenght accelerates to 15%-20% per decade during 60-70 yrs old
|
|
|
Puberty affects muscle performance how?
|
Rapid acceleration in muscle fiber size and muscle mass, especially in boys. Rapid increase in muscle strength in both boys and girls.
|
|
|
Psychological & Cognitive factors affect muscle performance how?
|
A pt must be able to focus on a given task to learn how to perform it correctly. Motivation plays a role in whether or not the pt will put forth an effort and adhere to exercise program. Feedback is crucial too. Knowing how and when to correct pt is important.
|
|
|
Factors that influence muscle performance (tension generation in normal skeletal muscle) are: |
*energy stores & blood supply
*fatigue *recovery from exercise *age *psychological & cognitive factors |
|
|
Recovery from exercise
|
essential in resistance training. This is why we continually ask for pain ratings, how they did after last session, how are they now. How the pt recovers from exercise will clue you in on how to progress pt
|
|
|
Physiological adaptations to resistance exercise
|
*neural adaptations
*skeletal muscle adaptations *vascular & Metabolic adaptations *adaptations of connective tissues |
|
|
Neural adaptatons
|
Improve strengthening by increased EMG (electromyographic) activity first 4-8 wks
Improve motor learning & coordination by: -increased recruitment in # of motor units firing -increasing rate and synchronization of firing |
|
|
Skeletal muscle adaptation
hypertrophy |
increase in bulk of muscle caused by an increase in myofibrillar volume; seen in type II (phasic) muscle fibers with heavy resistance training
|
|
|
Skeletal muscle adaptation
hyperplasia |
an increase in the number of muscle fibers; *this is a debated issue and if hyperplasia does take place due to strengthening of the muscle then it is less than 5% of the muscle bulk
|
|
|
Skeletal muscle adaptation
muscle fiber type adaptation |
Type IIB muscle fibers transform to Type IIA during endurance & heavy resistance training. This makes the muscle fibers more resistant to fatigue
|
|
|
Vascular & Metabolic Adaptations
|
Endurance training-muscle bulk increases with high intensity, low volume trng & the capillary bed density decreases because of increase in myofilaments per fiber. Heavy Resistance trng there are fewer capillaries per muscle fiber than endurance trng.
|
|
|
Adaptations of Connective Tissue
Tendons, ligaments, and connective tissue in muscle |
Strength improvement in tendons occurs at the musculotendinous junction. In ligaments it is at the ligament-bone interface. Change in muscle size occurs at both sites.
|
|
|
Adaptations of Connective Tissue
Bone |
Correlation between muscle strength & level of physical activity with bone mineral density. This is why people with osteoporosis benefit from low impact , closed chain resistance programs
|
|
|
Determinants of Resistance Exercise
|
*Alignement & Stabilization *Duration
*Intensity *Rest Interval *Volume *Mode of Exercise *Exercise Order *Velocity of Exercise *Frequency *Periodizaton/vary of trng/function |
|
|
Alignment
|
Align limb according to direction of muscle fibers and the line of pull and with a respect to gravity. Example: strengthening glut medius, place ankle wt around ankle and pt side lying to strengthen abductors
|
|
|
Stabilization |
holding down a body segment or holding the body steady-called external stabilization
Internal stabilization is done through isometric contraction |
|
|
Intensity
|
amount of weight imposed on the contracting muscle during each rep of an exercise
|
|
|
Intensity
-submaximal vs. maximal exercise loads |
People with impairments will likely be in a resistance training program with a low intensity submaximal load. Table 6.4 pg. 171, outlines indications for each
Athletes and healthy fitness buffs will be in high intensity maximal exercise loads |
|
|
Intensity
-initial exercise load & documentation of training effects Manual vs. Mechanical |
How much resistance do I give the patient?? Using mechanical resistance helps to quantify treatment.
|
|
|
DeLorme method in determining an appropriate exercise load.
PRE's |
PRE-progressive resistive exercise (commonly used in clinics). Repetition Maximum (RM) is the greatest amount of weight a muscle can move through full ROM. 1-RM-greatest amount of wt subject can move through full ROM one time is DeLorme's baseline
|
|
|
Sign of fatigue in establishing a baseline RM
|
Inability to complete the full available ROM against applied resistance. For example 6-RM would indicate a pt completed 6 reps of tricep dips using 5#, because the 7th attempt (B) triceps could not fully shorten concentrically
|
|
|
Alternative methods of determining baseline strength or an initial Exercise Load
|
*Cable tensiometry
*isokinetic or handheld dynamometry *% of body weight pg. 172 Box 6.5 -bench press 30% body wt -leg press 50% body wt |
|
|
Intensity |
How to establish how much resistance to use?
30%-40% generally used for untrained pt. That is the percentage of a 1-RM. Using 5# for 1-RM (tricep dip), 30% is 1.5#. So start pt off with 1.5# in doing (B) tricep dip |
|
|
Volume |
the total number of reps and sets of a particular exercise during session X the intensity of the exercise. For example; 3x10 reps with 2#
|
|
|
volume
Repetitions |
number of muscle contractions performed to move the limb through a series of continuous and complete excursions against a specific exercise load
|
|
|
Volume
Sets |
A predetermined numberof consecutive repetitions grouped together is know as a set or bout of exercise
|
|
|
Volume/Training to improve strength or endurance: Impact of exercise load and reps
If the goal is to improve strength |
three sets of a 10-RM performed for 10 reps over the training period led to gain in strength, per DeLorme's early studies; "3x10 reps"
|
|
|
Volume/Training to improve strength or endurance: Impact of exercise load and reps
If the goal is to improve endurance |
training to imporve muscle endurance involved performing many reps against a submaximal load (low wt/intensity); 3x40 reps
Endurance trng can be accomplished by maintaing an isometric muscle contraction for incrementally longer times; example-planks for 1 min |
|
|
Exercise order
|
Large muscle groups exercised before small muscle groups, and multi-joint exercises shoud be performed before single-joint exercises.
The sequence performed has impact on muscle fatige and adaptive training effects |
|
|
Frequency
|
the number of exercise sessions per day or per week; "perform 3x10 reps 3 days per week"
|
|
|
Duration
|
the total number of weeks or months during which a exercise program is carried out; "3x10 reps 3 days per week for total of 4 consecutive weeks"
|
|
|
Rest Interval (recovery period)
|
Necessary to allow time for the body to recuperate from the acute effects of exercise. "Tear it down in order to rebuild stronger muscles"
The higher the intensity of exercise the longer the rest interval. |
|
|
Mode of exercise
type of muscle contraction |
*isometric-static muscle contraction
*dynamic muscle contraction using concentric/eccentric *isokinetic contraction-velocity of limb movement is held consistnet by a rate-controlling device, (a machine is used for this type of contraction) |
|
|
Mode of exercise
position for exercise: wt-bearing or non wt bearing |
open chain is non wt bearing
closed chain is wt bearing |
|
|
Mode of exercise
forms of resistance |
*manual and mechanical resistance
*constant or variable load using mechanical resistance (hand held wts or wt machines) *accommodating resistance-use of an isokinetic dynamometer *body wt-antigravity position ex.push up |
|
|
Mode of exercise
energy systems |
*anaerobic exercise involves high intensity for few reps
example: strengthening *aerobic exercise involves low intensity, lots of reps over longer periods of tiime example: endurance (cardio) |
|
|
Mode of Exercise
Range of movement: short-arc or full-arc exercise |
LAQ (full arc)-necessary to develop strength through ROM
SAQ (short arc)-resistance through half of ROM to avoid painful arc of motion |
|
|
Mode of Exercise |
The type of muscle contractions performed or postion in which an exercise is carried out should mimic the desired functional activity as closely as possible. Example: pt c/o "cannot lift full milk jug out of fridge". Exercise to include "shelf activity".Pt moves 3-5# of wt at various shelf levels resting at each shelf.
|
|
|
Velocity of exercise
|
The velocity at which a muscle contracts significantly affects the tension ultimately affecting strength and power of that muscle.
|
|
|
Force-velocity relationship |
The velocity of muscle shortening (concentric action) is inversely proportional to the load it must move. As the velocity of a concentric action increases, the total tension produced by the muscle decreases. When the load (force) is minimal, muscle contracts with maximal velocity. As the force progressively increases concentric muscle action velocity slows to zero. As the load increases further, the muscle lengthens.
|
|
|
Velocity of Exercise
Application to Resistance Training |
A range of slow to fast exercise velocities has a place in an exercise program. Hand held wts can be used to traing at a slow velocity. Elastic bands resistance have given additional options for safely training at fast velocities
|
|
|
Periodization and Variation of Training
|
This approach to training was developed for highly trained athletes. Different types of exercises at varying intensities, voume, frequency, and rest intervals are performed over a specific time period.
|
|
|
Integration of Function
Balance of Stability and Active Mobility |
A person must stabilize while being actively mobile.
Example: when lifting heavy objects stabilizing the spine while lifting is crucial |
|
|
Integration of Function
Balance of strength, power, and endurance |
Various motor tasks require slow and controlled movements, and long-term positioning.
|
|
|
Integration of Function
Task-specific movement patterns with resistance exercise |
Pushing, pulling, lifting, and holding activities can be done against a low level of resistance for a limtied number of reps. This is where knowing your PNF D1 & D2 UE and LE patterns important.
|
|
|
Types of Resistance Exercise |
*static(isometric) and dynamic
*concentric & eccentric *isokinetic (pg. 185 fig. 6.9) *open-chain & closed chain *constant & variable |
