Introduction to Resistance Training Flashcards
1
Q
Describe overload principle
A
- resistance must exceed the metabolic capacity of the muscle
- for strength increase weight
- for endurance increase time of contraction or # of reps
2
Q
Describe progressive overload
A
- gradually increase weight, frequency, and repetitions
3
Q
Application of the overload principle must be done in the context of
A
- underlying pathology
- age of the patient
- stage of tissue healing
- patient response
- overall abilities & goals of the patient
4
Q
Describe specific adaptation to imposed demands
A
- to improve a specific muscle performance, the resistance program should be matched to that elements constructs
5
Q
Describe specificity of training
A
- the basis of specificity of training is related to morphological, metabolic, & neural adaptations to the training stimulus associated with motor learning
- improvement in muscle performance is highly specific to the training method employed
6
Q
Describe reversibility principle
A
- adaptive changes are transient unless training induced improvements are regularly used or a maintenance program is established
7
Q
Describe detraining effect
A
- reduction of muscle performance occurring 1-2 weeks post cessation of a resistance training program
8
Q
What is tissue capacity
A
- capacity can indicate to clients that they are either able or unable to complete a task or complete a physical activity
- a tissue at full capacity = functional movements can be completed at the required volume & frequency without exacerbating symptoms or causing tissue injury
9
Q
What is loading tissue
A
- external forces that exceed the metabolic capacity of a muscle (intensity x volume)
10
Q
Rehab considerations for tissue capacity
A
- must load injured tissue properly to account for injury & facilitate for recovery
- cannot underlay adjacent areas to avoid reducing the capacity of those tissues
11
Q
Contraindications for resistance training
A
- pain: severe joint or muscle pain during active movements
- inflammation/infammatory disease processes: acute Guillian-Barre, Polymyositis, dermatomyositis
- severe cardiac disease: postponed up to 12 wks after MI or CABG
12
Q
Describe valsalva maneuver
A
- deep inspiration followed followed by closure of the glottis & contraction of the abdominal muscles
- concerns with geriatric clients
13
Q
Precautions for resistance training
A
- valsalva maneuver
- substitution motions (form trumps intensity, “check ego”)
- overtrain & overwork
- exercise induced soreness
- pathological fracture: fracture related to history of osteoporosis or osteopenia, common in vertebra, femur, wrist, ribs
14
Q
Precautions for acute muscle soreness
A
- during/directly after resistance training
- burning/aching in the muscle due to build up of metabolites/noxious waste stimulate free nerve endings
- resolves quickly
- treatment use a cool down
15
Q
Precautions for delayed onset muscle soreness
A
- muscle ache 12-24 hrs post exercise, peaks at 48-72 hrs
- tender to palpation/stretch
- decreased ROM
- progress program gradually
- low intensity warm up/cool down
- keep load <70% of the patient’s 1 RM to avoid excessive DOMS
- treatment use low load “cyclic” activities
16
Q
Describe isometric contractions
A
- muscle contracts & produces force without an appreciable change in the length of the muscle & without visible joint motion
- 20 times per day, 6-10 sec holds @ near max for improvements in isometric strength
16
Q
Indications for isometric contractions
A
- minimize muscle atrophy & develop strength when joint motion is contraindicated
- re-establish neuromuscular control of healing tissues when motion is contraindicated
- develop strength at particular points in the ROM consistent with task needs
- appropriate for tissue healing, performance initiation/stability/motor control, & performance improvement phases of the exercise framework
16
Q
Techniques for isometrics
A
- muscle setting
- stabilization exercise
- multiple angle isometrics
