Week 13 Flashcards

1
Q

Why do strength training?

A
  • Increase strength in muscle, bone, and tendon
  • Increased metabolism
  • Less risk of injury
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2
Q

Overload principle

A

the load must be high enough to create adaptive response but not so high as to create injury

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3
Q

S.A.I.D Principle

A

Specific Adaptation to Imposed Demand

1) Specific to muscle/area
Ex: bicep curls won’t help legs

2) Type is specific to the task
ex: strength/endurance

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4
Q

F.I.T.T Principle

A

F: Frequency = How often is load applied?
Times per day/week, how much time you’re doing it for

I: Intensity = How heavy is the load to be applied?
How hard (how heavy/much weight are you using)

T: Technique/Type = How is the load applied?
How long reps/sets

T: Time = How long is the load applied for?

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5
Q

How long does it take a muscle group to recover after workout?

How often do you have to workout to maintain muscles

A

24 – 48 hours muscle group recovery

Maintenance = 2x week

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6
Q

What is the benefit of training for endurance?

A

Muscle gets better at using oxygen

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7
Q

When training for strength what happens in the first 2 weeks, then 4-6 weeks?

A

you get more power

In first 2 weeks, nerves get better at contracting muscle

In 4-6 weeks, muscle growth (more actin/myosin)

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7
Q

Why would you use open chain exercises?

A

Easier on the joints

Isolate muscles/area

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8
Q

Why use close chain exercises?

A

More functional to everyday

Many joints at once

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9
Q

What is isometric vs concentric vs eccentric?

A

Isometric – contraction without movement

Concentric – shortening under load

Eccentric – lengthening under load

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10
Q

What kind of exercise would you start with in rehab and why?

A

In rehab, start with isometric

Why?
Easier on joints/muscle

Isometric –> concentric –> eccentric

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10
Q

What is DOMS

A

delayed onset microfiber trauma

Associated with return – might feel pain the first-time exercising, but won’t keep happening

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11
Q

stable vs unstable surface

A

1) Stable (ground) – easier to isolate area
2) Unstable (ball/balance board) – works the core as well

–> Start with stable then progress to unstable surface

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12
Q

What is isolated vs multijoint exercises?

A

Isolated (open chain)

Multijoint (closed chain)
–>More functional

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13
Q

What are some progressions for strength training?

A
  • Static -> dynamic
  • Stable -> unstable
  • Single plane -> multi-directional
  • Low resistance -> high resistance
  • Low repetitions -> high repetitions
  • Low frequency -> high frequency
  • Single joint -> multiple joint
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14
Q

What are some precautions to strength training

A
  • Pain (should not be more than a 3 out of 10)
  • Dizziness/lightheaded (holding breath, make sure they’re breathing)
  • Risk of falls (balance issues)
15
Q

Strength training with geriatrics

A

Lose muscle most in back & legs

2x week for maintenance of major muscles
–> Quads
–> Glutes (squat)
–> Hamstrings (step up)