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73 Cards in this Set
- Front
- Back
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Length tension relationship--where is max tension |
midpoint in the ROM |
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Describe elasticity and how it relates to the length-tension relationship |
when muscle i stretched beyond the resting length, there is mechanical disruption of the cross bridges releasing the stretch allows the sarcomeres to return to their original resting length once released, the muscle will contract and produce a force or tension as the muscle returns to original length |
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What is muscle hypertrophy and how long does it take to see |
increase in muscle size can be observed after 6-8 weeks of training |
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What facilitates muscle contraction and maximizes force production |
increase in motor unit recruitment and synchronization of firing |
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What is the ratio of slow twitch to fast twitch |
50% training low intensity will challenge 1/2 of bodys muscle mass high intensity for short duration <20 reps are needed to train FTIIa |
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Define overload principle |
the muscle must be loaded or challenged beyond its current force capability to increase strength causes hypertrophy and recruitment |
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Define specificity of training |
adaptations in metabolic and physiological systems of body depending on type of over load |
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Reversibility |
benefits of training are not sustained unless muscles are continuously challenged |
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What metabolic effects does muscle contraction to 60% have |
causes a blockage of blood flow to muscle due to increased intramuscular pressure energy source: mainly anaerobic |
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What type of exercise incorporates all modes of training and provides more general conditioning to improve body comp, strength, and endurance |
cross training |
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Describe effects of Valsalva maneuver on the body |
increases intrathoracic pressure decreased HR decreased return of blood to heart increased venous pressure and cardiac work |
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How much rest break is needed after vigorous exercise |
3-4 min for muscle to return to 90-95% of pre-exercise capacity most rapid recovery occurs in first min |
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Manual Resistance Advantages |
-useful in early stages when muscle is weak -can be modified in arc of motion or available range -safe, joint movement controlled -can be easily changed to diagonals or functional patterns--PNF |
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Manual resistance Disadvantages |
-cannot measure quantitatively -difficult to maintain the same resistance during full joint ROM -strength of therapist |
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Mechanical resistance advantages |
-amount can be meaured quantitatively and increased over time -amount can be greater than what therapist can apply |
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Mechanical resistance disadvantages |
-not easily modified to functional patterns or diagonals -may not be safe if motion needs to be controlled |
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Strength training precautions |
-muscle fatigue--local, general, or specific muscle -overwork or overtraining -osteoporosis -acute muscle soreness -DOMS |
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When does DOMS begin and how long can it last |
12-24 hours after exercise peaks at 24-48 hours can last 5-7 days |
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strength training contraindications |
-inflammation -pain-- during exercise or for more than 24 hrs after |
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Isometric exercise |
contracts without changing length hold contraction for at least 6 sec * can cause increase in BP and be used cautiously with cardiac conditions |
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Isotonic exercise |
-constant or variable load at muscle lengthens or shortens -speed can also be variable -free weights--- -weight-lifting machines--vary resistance --> safer than free weights |
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Isokinetic exercise |
speed control resistance is accommodating and variable max resistance at all points in ROM concentric or eccentric can be performed |
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Peak torque in Isokinetic exercise |
inversely related to angular velocity (speed) increasing speed decreased peak torque |
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Eccentric exercise |
max eccentric contraction produces more force than max concentric more functional--sitting down, descending stairs provides a source of shock absorption during closed chain functional activities consumes less oxygen and fewer energy stores |
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DeLorme Exercise Progression Protocol |
first set: 10 reps at 50% second set: 10 reps at 75% third set: 10 reps at 100% |
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Resistance training for endurance |
<70% 12-20 reps 1-3 sets rest 20-30 sec between sets |
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Resistance training for hypertrophy and strength |
70-80% 8-12 reps 1-6 sets rest 30-120 sec between sets |
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Resistance training for max strength |
80-100% 1-8 reps 1-5 sets rest 2-5 min between sets |
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Circuit training |
sequence of exercises for total body conditioning rest period of 30-60 sec between each exercise |
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Plyometric training |
- combines speed, strength, and functional activities -used in later stages of rehab to achieve high level of performance |
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Isometric exercise training |
20 max contractions held for 5-6 sec perform daily 20 sec rest break after each contractions strength gains occur in 6 weeks |
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Muscle Endurance training |
low load and high reps indicated after injuries to joints and soft tissues used early in strength training program, less muscle soreness and reduced risk of injury |
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Reversibility of cardiovascular endurance training |
detraining occurs after 2 weeks |
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FITT |
Frequency Intensity Time Type |
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Frequency |
if intensity is constant, benefit from 2-4 or 3-5 times per week is the same weight loss 5-7 times per week |
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Intensity |
-primary way to improve endurance (overload) - calculated by % of max HR or max VO2 |
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How to calculate max HR |
220-age train at 70% |
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Karvonens formula |
used to predict hear rate reserve (HR max-resting HR) x % desired training + resting HR |
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RPE to evaluate submax cardio endurance training |
13-16 |
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Duration |
- duration is increased when intensity is limited 3-5 min per day in poorly conditioned ppl 20-30 min, 3-5 times per week in conditioned ppl obesity--longer duration and lower intensity |
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Exercise induced asthma |
-when normal initial bronchodilation is followed by bronchoconstriction -acute and reversible that develops 5-15 min after strenuous exercise -if happens, lower intensity and encourage breathing through nose -humid conditions are better than dry -mouth breathing contributes to further bronchoconstriction |
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Positive effects of aerobic training |
-increased VO2 max increase heart weight and volume increase hemoglobin and oxygen delivery decreasing and submax HR increase cardiac output and SV improve distribution of blood reduce resting BP |
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Interval training |
exercise period followed by prescribed rest period tends to improve strength and power more than endurance can be active or passive recovery |
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Exercise at high altitudes |
- partial pressure of oxygen is reduced--hypoxia hypoxia can result in hyperventilation and increased HR reduction in CO2 from hyperventilations results in alkaline body fluids |
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Stretching: Manual |
- 15-30 sec static short duration low intensity manual stretch, applied as long as possible is better tolerated |
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Prolonged low load mechanical stretching |
external force 5-15 lb to 10% of body weight pulley and traction system 20-30 min |
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How long wear dynamic splint |
8-10 hrs per day--wrist and elbow contractures |
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How long is a serial cast applied for |
5-7 days gastroc/soleus contracture |
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Active stretching |
voluntary, unassisted movement by patient provides stretch force to a joint require strength of prime mover to actively stretch antagonist muscle group 15-30 sec |
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Facilitated stretching |
active inhibition--patient reflexively relaxes the muscle to be elongated prior to or during the stretching technique--PNF -limitation in ROM secondary to tightness or spasm Hold relax |
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Quick stretch |
stimulates the alpha motoneurons and facilitates muscle contractions via the monosynpatic stretch reflex -can increase tension in contraction muscle and provide reciprocal inhibition of tight muscle |
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GTO and stretching |
GTO inhibits contraction of muscle when excessive tension develops, the GTO fires, inhibiting alpha motonueron activity and decreasing tension |
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slow stretching at end range |
causes GTO to fire and inhibit the muscle (autogenic inhibition), allowing the muscle to lengthen |
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Stretching non-contractile tissues |
low magnitude loads over long periods of time --increase deformation of tissue allowing remodeling of collagen bonds 15-20 min, 5 consecutive days |
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Hold Relax |
-performed at end range in the agonist pattern -isometric contraction of range limiting antagonist is performed against slowly increasing resistance -followed by voluntary relaxation and passive movement of therapist into newly gained range of agonist pattern |
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Rationale for Hold Relax |
muscle relaxes as a result of autogenic inhibition GTO firing and decreasing tension |
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Hold-Relax-Active contraction (HRAC) |
- following hold relax technique, active contraction into the newly gained range of agonist pattern |
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Rationale for HRAC |
additional relaxation is achieved through reciprocal inhibition |
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Contract-relax-active contraction (CRAC) |
- performed at end range in agonist pattern -isotonic movement in rotation is performed -followed by an isometric hold of range limiting muscle in antagonist pattern against slowly increasing resistance -voluntary relaxation and active movement in to new range of agonist pattern |
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CRAC Rationale |
autogenic inhibition and reciprocal inhibition |
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Relaxation of muscles |
HEAT: -increases extensibility -GTO sensitivity increases- inhibit muscle tension -active exercise prior to stretching--warm tissue and increase blood flow - heat without stretching--no long term effect MASSAGE BIOFEEDBACK |
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Interventions to improve coordination |
- postural stability activities--sitting, QP, kneeling, plantigrade, standing -progression: gradually decrease BOS while raising height of COM -dynamic stability activities progression: increase ROM, move in and out of postures, PNF |
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Interventions to improve coordination in patients with ataxia |
start is dynamic and move to stabilizing activities |
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Improve coordination in patients with visual losses |
train cognitive and proprioception |
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improve coordination in patients with vestibular losses |
visual and proprioception training strategies |
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Interventions to improve standing balance |
-kitchen sink exercises postural awareness training weight shifts--train ankle/hip strategies training of change of support--stepping reactions, UE reaching, protective extension |
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Interventions to improve standing balance: Functional activities |
- sit to stand floor to standing elevation exercises: steps dual task- add UE activity--ball or cog activity |
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Interventions to improve standing balance: disturbed |
manual pertubations, moveable BOS (wobble board, foam) stability ball wobble boards |
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Interventions to improve standing balance: sensory training |
visual changes: EO and EC somatosensory changes: change floor/surface vestibular changes: moving head, on moving surface dual tasking community activities anticipatory timing activities |
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Training strategies to promote relaxation |
Jacobsons progressive relaxation: systemic distal to proximal progression of conscious contraction and relaxation breathing control |
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Relaxation techniques: rhythmic rotation |
slow, passive rotational movements of limbs or trunk hooklying with both feet flat or on ball, gently rocking knees |
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Relaxation techniques: slow vestibular stimulation |
rocking |
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Aquatic exercise: water temp |
cooler temps--used for higher intensity exercise warmer temps: enhance mobility, flexibility, relaxation temps > 98.6--increased cardiovascular demands as rest and during exercise temps < 77F-pts have trouble maintaining core temp |
