EEI 10/29b Principles of Muscle Strengthening Flashcards
(40 cards)
why do PTs perform Strength training?
to alleviate deviations and pathology
Improve quality of life (weak evidence here)
To work more efficiently and be out of pain
ALWAYS TIE INTO FUNCTIOn
what is the biggest principle for strength training?
Overload
- Increase load, intensity
- increase reps
- increase speed
- decrease rest period
- change moment arm to make more challenging
- increase training volume (repsxload)
what is the significance of specificity for training?
the adaptations of training are specific to different realms:
- Muscle Groups and Actions
- ROM
- Speed
- Energy Systems
- Type of Contraction
- Recruitment Pattern
- Intensity and Volume
what angle of elbow flexion do you make the most strength gains at?
90 degrees
what are the three main energy systems involved in strength training?
- ATP
- CP
- Glycolysis
what are the different types of contractions for strength training?
Eccentric
Concentric
Isometric
what is the significance of strength training and variation for physical therapists?
- Systematic altering of the program over time to maintain overload (volume and intensity)
- This does not become an issue for PTs because we don’t see patients long enough to
significance of PST and overload
As physical stress increases, we get increased levels of maintenance and increased thresholds (affect of overload)
-same amount of stress is perceived as less over a period of time
what is the intervention principle?
the basis of strength training
- looking for optimal dose and optimal response
- Often, PTs give inadequate doses for strength training in many cases
- some give excessive doses after surgery and pts come back really inflamed
Muscle and nerve impact from overload of stress
Broken into low stress, normal stress, and high stress
- We want to promote and provide high stress to pts
- with increased stress there are increases in muscle contractility, diameter, etc
- there are also a lot of changes in NS with high PS (increase discharge threshold, decreased recruitment threshold, overall more connections)
specificity of different energy mechanisms with increased time in performance mode and decreased rest time
Increasing the length of rest periods may not be useful to strength training unless you are looking to get the same weight completed for multiple sets
mechanisms for strength gains
- first contribution is with NEURAL factors (increased recruitment, decreased threshold) - tremendous gains in a short amount of time
- Second contribution is with muscle strength (they take longer to improve)
which muscle action is more favorable to increase strength?
any and all are valuable
to improve strength, what intensity do pts need to achieve?
for visible changes, 60-70% of load from 1RM for strength and hypertrophy, BUT power is a lower percentage of load from 1RM
to improve strength in untrained people, what is necessary RM and effect?
with a standardized effect of 1, that means it’s a large change!
if untrained people train between 40-90% of their 1 RM, they have a large effect!
When untrained people begin going above 90% of 1RM, the effect is smaller
It is ____ to take a strong person and ____ strength
harder
increase
what is the range of reps and ability for defining training zone?
if you complete around 6-12 reps of a weight and you can’t continue beyond you’re in the training zone (60-85% of maximum capacity)
is it alright to train the same muscle group every day?
it is, but some people will require more rest than others
-you have to keep track of the effects on your body
what was the effect of training frequency in trained and untrained subjects?
Untrained group
- 1 day a week had a moderate effect
- 2-3 days a week had a large effect
Trained group
- 2 days a week had a large effect
- 3 days a week had a moderate effect
what is a good mode of variable resistance for patients?
- theraband is useful for UE, but NOT useful for LE (good for portability though)
- tubing is better than theraband for LE b/c can provide more load
what speed of training provides the most strength?
- slow and moderate speeds provide strength
- fast velocities are good for POWER
when strength training, are we looking to see fatigue or failure with our patients?
look for FAILURE (inability to complete reps)
-address fatigue when you see it, correct compensations
how do you test pt’s capabilities with strength training and finding the perfect dose?
start at a mid range of stress
-> if too easy, increase the load and keep reps; continually increase load, and then increase reps at 4RM max
-> if too hard, decrease load but maintain reps; if that is too hard, continually decrease load but maintain reps and eventually get to 8 RM max
If you don’t get the perfect amount for untrained individuals, then it’s okay the effects are the same, just make sure 6-12 reps can be completed
is it okay to use body weight as the only load for pts?
yes, sometimes that’s all that is needed
-tie it into function!
