Basic Principals of Conditioning

Question 1

Define overload

Answer 1

repeated stress to a level beyond a system is use to.

Question 2

What 4 variable define overload?

Answer 2

Frequency: How often
Intensity: Degree of stress
Time: Duration of stress
Type: Mode

Question 3

In general gains in muscle str and End require a minimum of how many days/wk

Answer 3

2-3

Question 4

If an individual is frail or has fibromiligia or arthritis, How would one adjust the training parameters?

Answer 4

Decrease duration but increase frq

Question 5

Why is a str rep scheme more likely to induce flare ups or increase the risk of injury as opssosed to a end rep scheme?

Answer 5

str rep scheme is 3-7 reps while this may be a lower rep scheme we are dealing with higher intensities

Question 6

Apart from 1RM method how else can exercise load be determined?

Answer 6

A load which cause a slight burn or local muscular fatigue within that given rep range.
or 10RM methode ( 75% or 1RM)

Question 7

How would the load/reps scheme be set for an individual with stroke? WHY?

Answer 7

Load: Mod- low

reps: Mod- High
- > isometric contractionf >6s can cause a marked increase in BP

Question 8

Low loads should be recommended for people with ??

Answer 8

• jnt instability
  weaknes
  muscle spams
  At risk of High BP

Question 9

Can the overload principal be applied to all populations?

Answer 9

No. It may not be apporpriate for people with progressive condiiotions, joint instability, chronic pain with mvnt, or at the likely hood of developing disabling fatigue with intense training (CFS) -> They should train at a submax load

Question 10

Arthritis. What are the following sets/rep/loads for the following situations:

a. If a joint is affected but not painful.
b. If a jnt is slightly sowellen + mildly painful
c. If the joint is hot, swollen and painful

Answer 10

a 10-15res x 3 sets with a low load

b. cut reps in half
c. avoid strengthening exercise but do ROM exercises
- > reps depend on how painful it is

Question 11

Whats the Rest time inb/t sets for str & the one to stress the metabolic systems of the muscles?

Answer 11

2-4mins

30-60s

Question 12

What Is the work to rest ratio for Muscular endurance

Answer 12

1:1 - 1:2

Question 13

What is the work to rest ratio

Answer 13

It’s a system that compares the time it takes to complete a set of reps to the res period

Question 14

What is the work to rest ratio for strength

Answer 14

1-6 - 1-12

Question 15

For conditions involving fatigue, pain, and muscle weakness, which W:R ratio

Answer 15

1:6 to 1:12

Question 16

Stretching is more important for participants with_____/_____ for which reasons?

Answer 16

Limited movements/ Immobilized Joints 
Reason: 
Prevent a decrease in or to maintian ROM
Prevent Muscle Atrophy 
Decrease and/or control specificity

Question 17

What are the modification for stretching in terms of fr, int, and Duration for people with pain, arth etc…

Answer 17

Increase fr with contractures, spasticity and arthritis
INT: Low load with spasticity
DUR: Longer with spacticity

Question 18

General recommendations for stretching parameters. (Int,fr, DUR)

Answer 18

FR: 3x/wk May gradually increase 
INT: Subjective Sensation of tension 
            3-5 reps
DUR: 6s-12s for warm up
10s-30s (or more) for flexibility

Question 19

An adaptive ______ of a muscle and it’s connective tissue_____ at a joint. What is this a description of?

Answer 19

Shortening

decreased ROM

Question 20

What is a contracture caused by?

Answer 20

Muscle fibers remodel themselves

More Fibrous Tissue

Question 21

An increase in fibrous tissue will inc/dec _____ elasticity, which can lead to?

Answer 21

Decrease

lead to contracture

Question 22

Spaciticity + Prolonged loss of JNT mobility cause _____?

Answer 22

Long term Contractures

Question 23

What type of contracture occurs during a mvnt

Answer 23

Dynamic

Question 24

What type of contracture is present all the time?

Answer 24

Static

Question 25

A stretching program _____ ______ before _____ _____augmunted by what is the best way to prevent or treat spasticity.

Answer 25

as early as possible it becomes chronic Medication, injections, heat cold and other physical modalities

Question 26

Overload with Aerobic training: | -> Recommendations ( FR, INT, DUR)

Answer 26

fr: 3-5days/wk INT: HR = 55%-90% HRmax ( 70%-80% AVG range) RPE = 12-16 (20pt) / 4-6/10 DUR: 15-60 minutes

Question 27

Modifying overload with Aerobic training

Answer 27

FR: Allow rest with progressive high fatiguing disorders INT: HR method: LOW with progressive high fatiguing disorders, deconditioned participants, storke; modified formula for upperbody work RPE: Use with ANS impairment/ incoordination DUR: Intermittent with limited muscle or exaggerated HR response

Question 28

The use of and RPE scale is best suited with which clinical pops?

Answer 28

Those ANS Dysfucntion

Question 29

People at risk in prescreening assessment

Answer 29

use upperbody formula

Question 30

Apart from the HR and RPE method what other way can intensity be monitored?

Answer 30

Talk test

Question 31

What is the upper-body exercise method

Answer 31

(200-AGE)%HRmax

Question 32

What is the main advantage of the BERG RPE scale

Answer 32

Given ratings grow linearly with exercise int,HR, and VO2

Question 33

For the most part do participants tend to over estimate or under estimate RPE

Answer 33

Under

Question 34

Define Specificity

Answer 34

Adaptation to exercise training is specific to the mode of exercise & physiological systems being stressed

Question 35

Stretching is important to populations with decreased jnt mobility be it can prevent a______ in or to_______ ROM Prevent Muscle______ Decrease and/or control______

Answer 35

Decrease maintain Atrophy Spasticity

Question 36

________ is the requirement that exercise training ________ ________ to overload stimulus to elicit continual improvements in fitness ( or ____ _____)

Answer 36

Progression; progressively increase ( or functional level)

Question 37

Wanting to Increase treadmil speed in order to _____ Cardiovascular Capacity is an example of?

Answer 37

Progression

Question 38

Progression May not always be achieved by which populations?

Answer 38

``` Progressive disorders CFS Chronic Pain Syndrome Conditions involving flareups (Others ) ```

Question 39

_________ is the prinicipal that states training must ouccur on a Contiual and ______ basis in order to produce or maintain training adaptations .

Answer 39

Consistency | Continual and regular basis

Question 40

Detraining, occurs when exercise is ________. This is an example of?

Answer 40

Discontinued | Ex of Consistency

Question 41

With aerobic training detraining can occur with as little as ___ of days of rest in between training sessions

Answer 41

3

Question 42

True or false. Detraining results in complete loss of gainz

Answer 42

False

Question 43

Why is it important to develop home programs

Answer 43

In order to get over some exercise barriers (namely transportation)

Question 44

Water exercise training: How long was the study? Objectives? design? Results: At follow up: No changes found in ____ Significant Improvements in ______ capacity and _______ and QoL in ______ Did de-training occur in the test group

Answer 44

12 weeks of training followed by 4-6 wks of detraining - UN - aerobic capacity, NM strength in WE group. - WE returned to UN group after 6 weeks of detraining

Question 45

Do we conduct muscular testing on both sides for conditions which involve asymmetrical effects?

Answer 45

Yes!

Question 46

Why are the participants personal goals important?

Answer 46

It has a powerful impact on motivation which translates to helping out with CONSISTENCY

Question 47

True or false. If during the initial testing, you find that single joint mvnt can be isolated, it is still safe to resistance train?

Answer 47

NO FALSE.