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NMSKI > Strength Endurance 2 > Flashcards

Strength Endurance 2 Flashcards

1
Q

factors must be taken into consideration when prescribing exercises

A

Individual factors; Normal v’s Pathology?
Analyse the activity
What major muscle groups need to be trained?
What method should be used?
What are the primary sites of concern for injury prevention?
Equipment available

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2
Q

physiological changes in strengthening exercises

A 
increase in
↑size of muscle fibre
↑ protein content
↑ capillarization (related to muscular endurance)
↑ connective tissue

decrease fat within muscle tissues
changes in muscle chemistry

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3
Q

change in neural factors in strengthening exercises

A

↑neural drive
↑synchronisation of motor units
↓sensitivity Golgi tendon organ

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4
Q

DeLorme & Watkins programme

A 
3 sets of 10
1 set of 50% 10RM
1 set 10 lifts with 75% 10RM
1 set of 10 lifts with 100% 10RM
2 min rests between sets
4 times a week preogress weekly
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5
Q

Macqueen oxford

A 
4 sets of 10 repetitions
1 set 10 lifts with 10 RM
1 set 10 lifts with 10 RM
1 set 10 lifts with 10 RM
1 set 10 lifts with 10 RM
x 3 times per week
- progress every 1-2 wks
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6
Q

Oxford programme

A 
10 RM determination
3 sets of 10 repetitions
10 reps @ 100% of 10RM
10 reps @ 75% of 10RM
10 reps @ 50% of 10RM
5 times a week progress 10 RM
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7
Q

DARPE protocol

A

1 set 10 reps 50% 6RM
1 set 6 reps 75% 6RM
1 set max possible rep 100% RM
1 set max possible set 100% adjusted working weight

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8
Q

how does training induced strength gains occur

A

2 -3 sets of 6-12 repetitions of a 6-12 RM

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9
Q

ACSM position stand 2011 - novice training

A

Novice training
8-12 RM
2-3 days/ wk

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10
Q

ACSM position stand 2011 intermediate-advanced

A

1-12RM, with eventual emphasis on 1-6RM using 3min rest periods / moderate contraction velocity
4-5 days / wk advanced

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11
Q

pros and cons of isometric

A

pro - immobilisation equip

con not related to function

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12
Q

pros and cons of isotonic

A

pro - conc and ecc component

loading at weakest point

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13
Q

pros and cons of isokinetic

A

pro - max overload thro ROM

con - expensive

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14
Q

general principles of training

A

Warm-up
Recovery
Cool down
Flexibility

Maintenance
Control
Muscle balance
Individual factors

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15
Q

physiological effects of warm up

A

To activate cardiovascular shunt so that exercising muscles are getting a good blood supply
Raise the temperature in the muscles in preparation for work
Short period of low intensity – familiarise with ex / equipment
Decreases risk of injury

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16
Q

what may happen if a warm up is not done

A

Inadequate warm-up →inadequate O2 supply → anaerobic process → waste products → lactic acid → premature fatigue

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17
Q

how does warm effect muscle tendon and connective tissue

A

Warmed muscle / tendon and connective tissue stretch more easily

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18
Q

when should recovery occur

A

Within exercise session
Between exercise session
intensive exercise - every other day

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19
Q

purpose of recovery

A

avoid accumulation lactic acid – reduction soreness / stiffness
exhaustion avoid fatigue - decrease no. motor units firing and it firing rate ad co-ordination increases chance of injury

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20
Q

cool down

A

Physical activity of body is gradually reduced to almost its resting level

21
Q

purpose of cool down

A 
Avoids venous pooling in extremities
Remove metabolic waste products
Muscles continue to get a more extensive blood supply
 low intensity aerobic activity
 gentle stretching exercises
22
Q

purpose of maintenance

A

Retrogression / plateau / reversibility
Cease training – loss of strength
Change is size and metabolic properties of muscle at cellular level
Endurance decreases before strength

23
Q

importance of control

A

Excessive use of momentum increases incidence of injury

24
Q

where is muscle balance important

A

Very important in the case of larger muscle groups

stabiliser and mobiliser muscle

25
Q

why are muscle balance important for mobilisers and stabilisers

A

Muscles prone to tightness (mobilisers)

Muscles prone to weakness (stabilisers)

26
Q

flexibility

A

The ability to move a single jt or series of jts smoothly and easily through an unrestricted, pain-free ROM

27
Q

what determines flexibility

A

Muscle length + joint integrity and extensibility of periarticular soft tissues determine flexibility

28
Q

hypomobility

A

Decreased mobility or restricted motion

29
Q

extrinsic contributing factors to hypomobility

A

Extrinsic – casts / splints

prolonged immobilisation

30
Q

intrinsic contributing factors to hypomobility

A

Intrinsic – pain, jt inflammation, muscle or tendon disorders, bony block
(prolonged immobilisation)

31
Q

other contributing factors to hypomobility

A

Sedentary lifestyle / habitual faulty postures

Paralysis, abnormal tone, muscle imbalance

32
Q

effects of immobilisation on muscle

A

Atrophy –

Increase in connective tissue

33
Q

effects of immobilisation on tendon

A

↓size & no collagen fibre bundles → ↓load tolerance

Disorganisation of collagen fibre orientation, reduced tensile strength, elastic stiffness

34
Q

indications for use of stretching

A

ROM is limited as soft tissue lost extensibility – adhesions, contractures, scar tissue formation → functional limitations or disabilities

35
Q

what does restricted motion lead to

A

structural deformities

36
Q

what would structural deformities lead to

A

Muscle weakness / shortening of opposing tissue

37
Q

types of stretching

A

static dynamic

38
Q

static stretching

A

Slow, controlled, emphasis on postural awareness, bodily alignment
Sustained 30 sec hold

39
Q

when is static stretching applied

A

Early and end-stage rehab

40
Q

dynamic stretching

A

Faster, rhythmic, higher velocity, motor control, functional

Repetitive, progressive

41
Q

when is dynamic stretching applied

A

end stage rehab

42
Q

type of patient for static stretching

A

all types

43
Q

type of patient for dynamic stretching

A

sports person

44
Q

Precautions & Contraindications for Stretching

A

Recent fracture and bony union incomplete
Osteoporosis
Acute local inflammation
Haematoma
Myositis ossificans / hypertrophic ossification
Integrity of joint
Hypermobility

45
Q

type of body

A

ectomorph - thin and long
mesomorph - large, broad, muscular, little fat
endomorph - pear shaped, round, lots of fat

46
Q

precautions and contra-indications in general

A 
Valsalva manoeuvre
Pain & muscle soreness (DOMS)
Inflammation
Severe cardiopulmonary disease
Acute / chronic myopathy
Substitute motions
47
Q

guidelines strength training progression

A 
Increase the weight of resistance
Vary the lever
Alter the speed of movement
Increase duration of exercise    
    - Sets/reps
    - Freq
    - Rest
Increase the complexity of the exercise
48
Q

guidelines for endurance training progression

A

Increase no. of reps
Increase duration of each ex
Increase no. of ex’s in programme
Increase duration of ex programme

NMSKI (38 decks)

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