considerations for resistive exercise

Question 1

untrained individuals should use what % of RM

Answer 1

40-70%

Question 2

children, older or medically compromised should use what % of RM

Answer 2

30-50%

Question 3

what is the average rep and sets

Answer 3

8-12 reps 2-4 sets

Question 4

how much rest time for moderate intensity

Answer 4

2-3 mins

Question 5

for those susceptible to fatigue should have how much rest time

Answer 5

3 minutes

Question 6

when should you progress reps or weight

Answer 6

muscle fatigue is no longer observed

Question 7

what individuals should use superset or triset

Answer 7

trained individuals

Question 8

what is a superset

Answer 8

2 sets of exercise involving agonists and antagonists

Question 9

what is a trip set

Answer 9

can be performed for 3 different muscle groups or for different fibers of the same muscle

Question 10

periodization

Answer 10

systematic variation of exercise type, intensity and volume at regular intervals over a specified period of time

Question 11

periodization is a training program for who

Answer 11

completive athletes

Question 12

greater loads can be controlled with what type of contraction exercise

Answer 12

eccentric

Question 13

what muscle contractions are more efficient

Answer 13

eccentric

Question 14

When is there a greater incidence of DOMS?

Answer 14

high intensity eccentric exercise

Question 15

what is DOMS

Answer 15

muscle pain and impairment that begins 12-24 hrs after exercise, peaks 48-72 hrs later

Question 16

DOMS loss of strength peaks when

Answer 16

2 days

Question 17

DOMS pain & tenderness usually peaks when

Answer 17

1-3 days

Question 18

DOMS stiffness & swelling usually peaks when

Answer 18

3-4 days

Question 19

what are the likely mechanisms of DOMS

Answer 19

• Microtrauma of muscle fibers
• myofibrillar damage at the Z-bands
• Changes in the mitochondria & membrane breakdown with an increase in WBC & prostaglandins

Question 20

DOMS is NOT due to

Answer 20

-Lactic acid or spasm-pain

Question 21

what are NOT effective interventions for DOMS

Answer 21

• cryotherapy
• electrotherapy
• massage

Question 22

what is temporary relief interventions of DOMS

Answer 22

• compression sleeve

- topical analgesics

Question 23

what is the best thing to do for DOMS

Answer 23

prevention

Question 24

when does exercise induced muscle soreness develop

Answer 24

during or right after strenuous exercise when muscle fatigue is achieve

Question 25

exercise induced muscle soreness is caused by what

Answer 25

- inadequate blood flow & oxygen | - build-up of metabolites

Question 26

exercise induced muscle soreness pain is transient due to what

Answer 26

improvement of blood flow & oxygenation with rest

Question 27

exercise induced muscle soreness may be avoided with what

Answer 27

"cool-down" period

Question 28

overtraining causes a decline in what

Answer 28

physical performance

Question 29

what happens when overtraining occurs

Answer 29

- fatigue more quickly | - requires more time to recover

Question 30

over training is brought on by what?

Answer 30

- inadequate rest between session - rapid progression - inadequate nutrient and fluid intake

Question 31

how can overtraining be avoided?

Answer 31

conservative progression of intensity and duration of exercise, -allow for muscle recovery

Question 32

what is overwork

Answer 32

progressive deterioration of strength in muscles already weakened by neuromuscular disease

Question 33

for pts susceptible to fatigue how do you prevent overwork ?

Answer 33

- progress slowly & re-examine frequency - avoid exhaustion - longer, more frequent rests - longer time between sessions

Question 34

full arc exercise

Answer 34

movement occurs through the joint's full ROM

Question 35

short arc exercise

Answer 35

movement occurs through limited ROM

Question 36

short arc exercise is used when

Answer 36

- injury - pain - surgery

Question 37

open kinetic chain

Answer 37

movement that occurs in which the distal segment moves freely in space

Question 38

open kinetic chain is what type of joint movement

Answer 38

independent

Question 39

open kinetic chain is typically performed in what positions

Answer 39

non-weight bearing

Question 40

what type of muscle activation is predominantly in open kinetic chain

Answer 40

prime mover and synergists

Question 41

is external stabilization necessary for open kinetic chain

Answer 41

may or may not be necessary

Question 42

closed kinetic chain

Answer 42

movement that occurs where the body moves over a fixed distal segment

Question 43

closed kinetic chain has what type of joint movements

Answer 43

interdependent

Question 44

closed kinetic chain is usually performed in

Answer 44

weight bearing

Question 45

type of muscle activation for closed kinetic chain

Answer 45

multiple groups distal and prox to moving joints

Question 46

closed kinetic chain needs internal stabilization by

Answer 46

mm. action joint compression postural control

Question 47

during acute stage the primary intervention is

Answer 47

protection phase

Question 48

Protective phase interventions includes

Answer 48

pt education gentle PROM muscle setting AROM with pain-range

Question 49

signs of too much movement for acute phase includes

Answer 49

increase pain and or inflammation

Question 50

what is the intervention for subacute stage of healing

Answer 50

controlled-motion

Question 51

Some examples of controlled motion interventions include

Answer 51

- patient education - AROM in pain-free ranges, AAROM in other ranges - multi angle sub-max isometrics - protected closed-chain exercise - progress to low resistance exercise in pain-free ranges, gentle stretching, muscular endurance

Question 52

what will occur and is normal during interventions of subacute phase

Answer 52

discomfort

Question 53

Sign of too much movement in subacute phase

Answer 53

resting pain, fatigue, increased weakness and spasm

Question 54

intereventions to perform during chronic stage

Answer 54

return to function

Question 55

examples of return to function interventions

Answer 55

- pt education - stretching - PREs, open & closed chain, eccentric/ concentric - simple to complex, uni- to multi-directional movements - muscular endurance

Question 56

is discomfort normal during the chronic stage?

Answer 56

yes, but should not last long

Question 57

what are signs that activities are progressing too quickly or with too great a dosage during chronic stage is

Answer 57

- joint swelling - redness /& or warmth - pain that last longer then 4 hours or requires meds - decrease in strength - earlier onset of fatigue - decrease functional usage of involved part

Question 58

Clinical signs of cumulative trauma/ overuse syndrome in chronic inflammation

Answer 58

pain, swelling, muscle guarding, weakness, decrease functional use of the region, limited ROM, faulty position or movement patterns

Question 59

Contributing factors to cumulative trauma syndrome for chronic inflammation

Answer 59

- muscle weakness - muscle length or strength imbalance - bone malalignment or weak structural support - return to activity too soon - excessive eccentric demand > tissue failure at musculotendinous region - environmental factors: vibration, temp, surfaces

Question 60

Intervention for cumulative trauma syndrome during chronic stage in the beginning

Answer 60

Interventions of acute | -identify & modify mechanism of irritation

Question 61

progression Interventions for cumulative trauma syndrome during chronic

Answer 61

treat like subacute and chronic - Patient education - appropriately graded strengthening & stretching - facilitation of new movement patterns