Ex handout

Question 1

Cardiopulmonary endurance

Answer 1

The ability to perform repetitive, dynamic motor activites (that involve large mm groups) over a prolonged period of time and resist fatigue

Question 2

Strength

Answer 2

The greatest measureable force that can be exerted by a mm or mm group to overcome resistance during a single maximum effort

Question 3

Endurance

Answer 3

Ability of a mm to contract repeatedly against load/resistance, generate and sustain a contraction, and resist fatigue over a period of time

Question 4

Power

Answer 4

Rate at which a mm contracts and produces a resultant force

• Force x distance / time
• work produced by a mm per unit of time

Question 5

Mobility

Answer 5

ROM and function

Question 6

ROM

Answer 6

Full motion possible, considering structure of the joint and integrity/flexibility of surrounding soft tissues

Question 7

Flexibility

Answer 7

The ability to move a single joint or series of joints smoothly and easily through an unrestricted, pain-free ROM

• considers mm length, jt integrity, and extensibility of peri-articular structures
• dynamic or passive

Question 8

Aerobic exercise training (AET)

Answer 8

Mode - warm up and cool down - frequency

- duration

Question 9

AET Mode

Answer 9

Rhythmic, aerobic exercises that involve large mm groups

Question 10

AET Warm up and cool down

Answer 10

5-15 min (less than 60% max HR) low intensity

• gradual increase in intensity for warm up
• gradual decrease in intensity for cool down

Question 11

AET Frequency

Answer 11

Generally 3-5x/week

- older or decontitioned pts may benefit from 2x/wk

Question 12

AET Intensity

Answer 12

60-90% max HR

- the higher th initial level of fitness = the greater amount of intensity needed to elicit change

Question 13

AET Duration

Answer 13

Generally 20-30 min

• higher intensity = less time
• lower intensity = greater time and short, frequent bouts fro deconditioned pts

Question 14

resistance training (RT)

Answer 14

Mode - warm up

Question 15

RT mode

Answer 15

Manual or mechanical

- isotonic, isometric, isokinetic, eccentric

Question 16

RT warm up

Answer 16

Low intensity, no resistnace activity x 5-10 min

Question 17

Hypertrophy and strength

Answer 17

1. Reps: 6-12
2. Sets: 2-4
3. Frequency: 2-3x/wk
4. Intensity: 70-80% 1RM
5. Rest: 30-120 sec

Question 18

Endurance

Answer 18

1. Reps: 12-20
2. Sets: 3+
3. Frequency: 2-3x/wk
4. Intensity: <70% 1RM
5. Rest: 20-30 sec

Question 19

Mobility

Answer 19

Stretching and warm up (low intensity activity x 5 min preferred)

Question 20

Static, manual stretching

Answer 20

1. Intensity: mild-mod stretch (no pain), low-load
2. Duration: 30-60 secs, long duration
3. Reps: 3-5x
4. Frequency: daily or 2-5x/wk (3+x/wk for gains, 1x/wk to maintain)

Question 21

PNF

Answer 21

1. Hold-relax
2. Contract-relax
3. Slow reversal hold

Question 22

Hold-relax

Answer 22

Isometric contraction of mm being stretched x 6-10 sec, followed by stretch into new range

Question 23

Contract-relax

Answer 23

Isotonic contraction of mm being stretched x 6-10 sec, followed by stretch into new range

Question 24

Slow reversal hold

Answer 24

Dynamic reversal
- active motion, followed by manually resisted isometric contraction of mm being stretch, followed by active motion into new range

Question 25

Karvonen formula

Answer 25

Resting HR + [% intensity (max HR - resting HR)]

Question 26

Mm strength / endurance precautions

Answer 26

1. Local fatigue 2. General fatigue 3. Disease fatigue 4. Osteoporosis or fractures 5. Avoid overwork (lower motor neuron disease may not feel fatigue)

Question 27

Mm strength / endurance contras

Answer 27

1. Cleared for exercise 2. Uncontrolled HTN, arrhythmia, severe CHF, sever myopathy, severe carditis (unless referred by physician) 3. Recent MI or CABG must wait 6-8 weeks 4. Severe joint or mm pain during / up to 24+ hrs after (need to decrease resistance or eliminate ex) 5. Increased inflammation from previous visit

Question 28

Stretching precautions

Answer 28

1. Avoid ballistic stretching to allow relaxation and prevent injury 2. Avoid overstretching - do not force a joint beyond normal ROM or excessively stretch weak mm 3. Use caution with known diseases (osteoporosis, prolonged bedrest, prolonged steroid use, advancing age) 4. Stretch carefully if swelling/edema present or in immobilized pt 5. Residual soreness should not last > 24 hours

Question 29

Stretching contras

Answer 29

1. Bony block 2. Across an acute or non-unioned fracture 3. Acutely inflamed and infected tissue 4. Hyper mobile tissues or joints 5. Hypomobile tissues that provide structural or neuromuscular support (subluxation)