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PT9111 - TEST 3 > Lecture 34 - Physical Activity IV > Flashcards

Lecture 34 - Physical Activity IV Flashcards

1
Q

What are the 3 dimensions of the therapeutic exercise intervention model?

A
  1. elements of the movement system
  2. activity
  3. dosage
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2
Q

What are 5 important considerations for prescribing therapeutic exercise?

A
  1. what ELEMENTS of the system need to be addressed to restore function
  2. ACTIVITIES or techniques chosen to achieve a functional outcome sequence within a given exercise session and the sequence of gradation in the total plan of care
  3. Purpose of each SPECIFIC activity/technique
  4. Posture, mode, and movement for each activity/technique
  5. DOSAGE parameters for each activity/technique
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3
Q

What are the 5 elements of the movement system

A

1) Support
2) Base
3) Modulator
4) Biomechanics
5) Cognitive/Affective

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4
Q

Support Element of the element of movement system

A

The functional status of the cardiopulmonary system including breathing patterns and physiological status of the lungs and heart.

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5
Q

Base element

A

Functional status of integumentary, MSK, and nervous system

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6
Q

What are the 5 bases of movement for the base element

A
  1. Tissue extensibility
  2. Integrity of soft tissue
  3. Muscle length-tension
  4. Muscle force/torque
  5. Neuromeningeal tissue mobility
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7
Q

Modular Element

A

Physiologic status of the neuromuscular system (motor control)

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8
Q

What are 2 bases of movement for the modular element

A
  1. Patterns and synchronizations of muscle recruitment
  2. Feedforward and feedback systems
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9
Q

Biomechanical element

A

Functional status of static and dynamic kinetics and kinematics such as static forces involved in alignment and dynamic forces of arthrokinematics, osteokinetics and kinematics.

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10
Q

Cognitive/Affective Element

A

Functional status of the psychological system as related to movement

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11
Q

What are the 4 components that make up the cognitive/affective element as related to movement

A
  1. Cognitive ability to learn
  2. Adherence
  3. Motivation
  4. Emotional status
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12
Q

when thinking about the therapeutic exercise intervention model, what 3 things do we have in mind when finding an activity?

A
  1. posture (how we position client)
  2. mode (ex. cycling, swimming, walking)
  3. movement (define specific needs)
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13
Q

what are the 4 stages of motor control?

A
  1. Mobility: Functional range and the ability to sustain movement through range
  2. Stability: can provide a stable foundation
  3. Controlled Mobility: Ability to move within joints and between limbs following path of instant center of rotation
  4. Skill: maintain consistency in performing functional tasks with economy of effort
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14
Q

when considering the Dosage of treatment for providing therapeutic exercise it depends on what 4 things related to diagnosis:

A
  1. Severity of tissue damage
  2. Irritability
  3. Nature of condition
  4. Stage of condition
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15
Q

What are 8 dosage parameters for therapeutic exercise?

A
  1. type Contraction (eccentric, con, iso)
  2. Intensity (amount of resistance/assistance)
  3. Speed of activity
  4. Duration tolerated (reps, sets)
  5. Frequency of exercise
  6. Sequence of exercise
  7. Environment
  8. Feedback
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16
Q

What are 4 main categories of exercise modification

A
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17
Q

FITT

A
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18
Q

Exercise programs are designed around what 2 key variables

A
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19
Q

What are the differences between volume and intensity in regards to cardio and resistance training

A

volume = amount of work performed
intensity = the level of work performed

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20
Q

Reversibility (training)

A

Loss (partial or complete) of any training-induced adaptation that occurred as a result of a decrease in a training stimulus

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21
Q

Diminishing Return

A

No longer receive same progress or growth from a workout or exercise that you have been doing

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22
Q

Explain the 3 stages of the General adaptation syndrome to an exercise program

A
  1. Alarm/shock: Initial feeling of fatigue, weak, sore and often a decline in performance that lasts a few days to several weeks
  2. Adaptation: Muscle adapts through a noticeable increase in muscle size and strength
  3. Exhaustion: Body becomes exhausted from being overworked (overtraining and burnout) and inadequate recovery
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23
Q

Signs and symptoms of exhaustion

A
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24
Q

What 3 phases make up a single exercise session for aerobic exercise training

A
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25
Q

What is done during a warm up for AET?

A

Light-to-moderate intensity activity involving large muscle groups

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26
Q

what type of exercises are prescribed in a cool down?

A

Low-to moderate intensity flexibility exercises (static stretching) to produce a relaxed physiologic state

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27
Q

What are the FITT recommendations for aerobic exercise training

A
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28
Q

T or F: The minimum threshold of intensity for benefit varies depending on cardiorespiratory fitness levels and other factors like age, health status, psychological differences, genetics, and social and psychological factors

A

T

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29
Q

For detrained individuals is it better to have more or less demanding interval training?

A

Less, incorporate things like brisk walking

30
Q

Name 4 types of interval training and their protocols

A
31
Q

What formula was used to estimate max HR but is no longer used

A

220-age, but can underestimate or overestimate by approx 12bpm

32
Q

What are 5 different methods to use for prescribing exercise intensity and their calculations

A
33
Q

What are 4 different equations for calculating heart rate max and the populations it should be used on

A
34
Q

What are 2 ways to measure perceived effort

A
  1. Rate of perceived exertion using a scale (6-20) or (0-10)
  2. Talk test: surrogate of lactate threshold, ventilator threshold, and respiratory compensation
35
Q

T or F: bouts of less than 10 minutes of exercise are associated with favourable health-related outcomes

A

true

36
Q

T or F: 1 min of moderate aerobic exercise training is the same as 2 min of vigorous physical activity

A

F 2 min of moderate is the same as 1 min vigorous

37
Q

What are the 4 aerobic exercise training modes, their description, who they are recommended for and some examples

A
38
Q

Volume of AET is key to

A

Health fitness outcomes (body composition and weight management)

39
Q

What is the recommended volume of exercise intensity for moderate and vigorous intensity exercise AND to see extensive health benefits

A

Moderate = 150 min/week
Vigorous = 75 min/week
Extensive Health Benefits = 300 min/week of moderate or 150min/week vigorous

40
Q

What is the min/max amount of exercise needed to attain health/fitness benefits

A

between 500-1000 MET-min/week led to lower rates of CVD and premature mortality.

41
Q

Can lower exercise volumes (4 kcal/kg/week or 330 kcal/week) provide some health or fitness benefits

A

Yes

42
Q

What is a reasonable daily threshold of steps/day associated with health benefits

A

7-8000 steps/day

43
Q

what are things to keep in mind when progressing a client in AET?

A
  1. Avoid large increases to minimize soreness, injury, and risk of overtraining
  2. adjust downwards if exercise is poorly tolerated
44
Q

Example of how aerobic exercise training can be progressed

A
45
Q

What are 4 factors affected by resistance training:

A
  1. Strength
  2. Hypertrophy
  3. Power
  4. Local muscle endurance
46
Q

What is a broad guide for how often you should do resistance training

A

major muscle groups for at least 1 set of 8-12 reps at least 2 days/week

47
Q

In resistance training, what type of exercises should go at the beginning of your workout?

A

multijoint exercises followed by single-joint or core exercises

48
Q

Formulas to calculate 1 RM for upper and lower body

A
49
Q

What should the frequency be for a novice training individual and what are the results of achieving this outcome

A

Frequency: Train each muscle group 1x week

Result: As frequency increases the level of motor unit activation and motor learning increases (neural adaptations)

50
Q

Is frequency a primary driver for an experienced training individual

A

No secondary…total volume per muscle per week is the key driver

51
Q

T or F: There was no observable difference in muscular hypertrophy between low (1 day/week), medium (2 day/week) and high frequency (>3 days/week) training at the same volume

A

T

52
Q

how can we measure Intensity in resistance training?

A

% of 1-RM or 10-RM

53
Q

How many reps are recommended for general muscular fitness goals

A

8-12 reps

54
Q

What is the recommended intensity to increase strength from resistance training

A

greater than 60% 1-RM

55
Q

What is the required intensity of resistance training to initiate hypertrophy

A
56
Q

T or F: Resistance training sets to volitional failure does not result in hypertrophy

A

F, it does (even with loads of 30% of 1-RM)

57
Q

What rep range is most practical to increase hypertrophy

A

6-20 RM

58
Q

T or F: Power increases at a greater rate than strength

A

F, decreases at a greater rate

59
Q

What is the general guide to increase power in resistance training

A

move resistance with maximal velocity

60
Q

What loading is most effective to increase local muscle endurance

A

Light, moderate, and heavy loading are all equally effective

61
Q

What are some ways to increase local muscle endurance

A

Use circuit training, resistance based interval training, or high intensity functional training

62
Q

What is an overall guide for resistance training to increase local muscle endurance

A
63
Q

Why is it important change the type of resistant training you do

A

To work opposing muscle groups and address concentric, eccentric, and isometric muscle actions through dynamic and static exercises

64
Q

What is the volume in regards to resistance training

A

The total amount of sets performed for a given muscle group/movement pattern per week

65
Q

For untrained individuals with limited time what should the volume be

A

<4 sets/muscle group per week

66
Q

Progressive overload

A

Gradual increase of stress placed on the body

67
Q

T or F: Adaptation requires increased stimuli for higher muscle fitness

A

true

68
Q

What 3 factors can influence diminishing returns

A
  1. Genetics (genetic ceiling)
  2. Conditioning Level
  3. Novice/Experienced
69
Q

As we progress through resistance training what can set in

A

The principle of diminishing return -> as one gets closer to the genetic ceiling the more limited improvements they will see

70
Q

in the early stages of tissue healing, it is better to do what type of exercises?

A

low-intensity passive or active activities

PT9111 - TEST 3 (16 decks)

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