Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Therapeutic Exercise > Exercise for maintaining & Improving Health > Flashcards

Exercise for maintaining & Improving Health Flashcards

1
Q

7 benefits of physical activity (mayo clinic)

A
  • control weight
  • Combat health conditions and diseases
  • Improve mood
  • Boost energy
  • Promote better sleep
  • Improve sex life
  • Be fun
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Regular exercise can reduce the risk of

A

heart disease, high blood pressure, osteoporosis, diabetes & obesity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

regular exercise does what to joints, tendons, & ligaments

A

keep flexible

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Regular exercise reduces some of the effects of what?

A

aging

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

regular exercise contributes to what and help treats what

A

contributes to mental well-being & treats depression

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

regular exercise helps relieve

A

stress & anxiety

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

regular exercise helps increase

A

energy & endurance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

regular exercise helps

A

you sleep better & maintain normal weight

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Domains of physical function (7)

A
  1. mobility & flexibility
  2. muscle performance
  3. stability
  4. balance
  5. coordination
  6. cardiopulmonary fitness
  7. relaxation
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Flexibility

A

ability to move without restriction and is a term used interchangeably with mobility

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

what term is used interchangeably with mobility

A

flexibility

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Mobility

A

ability of structures and body segments to move or be moved

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Mobility allows for what

A

range of motion

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Mobility includes

A

passive mobility and active mobility

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

passive mobility

A

dependent on soft tissue length and extensibility

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

active mobility

A

in addition to soft tissue length and extensibility, requires neuromuscular activation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

muscle performance

A

capacity of muscle to produce tension and do physical work

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

strength

A

the force output of a contracting muscle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Strength is directly related to

A

the amount of tension a contracting muscle can produce

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

power

A

the force output of a contracting muscle x velocity or distance/time

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

muscular endurance

A

ability of a muscle to perform repeated contraction over a prolonged period

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What should be considered with muscle performance (3)

A

power, strength, muscular endurance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Stability

A

ability to hold a body segment in a stationary position or control a stable base during superimposed movement

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

How is stability achieved

A

through synergistic coordination of muscle contractions around a joint or joints

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

Balance (postural stability)

A

ability to maintain the body’s center of mass over its base of support.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

Balance is a complex task that includes

A

detection, integration, and interpretation of sensory information of the body’s position in space followed by execution of appropriate musculoskeletal responses to maintain equilibrium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

coordination

A

correct timing and sequencing of muscle contractions combined with appropriate muscle tension

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

Coordination is the basis of what types of movement

A

smooth, accurate and efficient

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

Coordination requires appropriate what for movement

A

initiation, guiding and grading

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

Coordination is complex integration of systems, what systems are included?

A

neuromuscular, musculoskeletal, vestibular and visual systems

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

Cardiopulmonary Fitness (cardiopulmonary endurance)

A

ability to perform low-intensity, repetitive, total-body activities (hiking, dancing, cycle, swim) over an extended period of time

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

Does cardiopulmonary system directly produce movement of the body

A

No

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

What does the cardiopulmonary system provide that allows for physical activity and function

A

support for the functioning of the neurological and muscular systems

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

relaxation requires what to relieve muscular tension and/or reduce stress or anxiety

A

a conscious effort

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

Rest

A

is the cessation of bodily or mental work or effort

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

Rest is necessary for what

A

proper functioning of the mind and body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

Does simply stopping an activity or sleeping address physical and mental stress

A

no

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

Types of exercise (6)

A 
Strength
Power
Endurance
Flexibility 
Balance / proprioception 
Relaxation
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

Muscle Strength

A

ability of a muscle (and its agonist) to produce tension and force proportional to the load or demands placed on the muscle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
40
Q

Functional strength

A

the ability of the neuromuscular system to produce, reduce, or control forces in a smooth, coordinated manner during functional activities

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
41
Q

Insufficient Muscular strength contributes to

A

major functional losses of activities of ADLS

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
42
Q

Exercises that promote an increase in muscle strength requires what?

A

a muscle or group of muscles to control or move a heavy load for a set number of reps

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
43
Q

What is the most common response to heavy resistance exercise?

A

an increase in the max force producing capacity of the muscle(s)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
44
Q

increased max force producing capacity of muscles is by (2)

A

neural adaptation & increase in muscle fiber size (hypertrophy)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
45
Q

how many days per week are recommended for muscle strengthening activities

A

2 or more

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
46
Q

how should muscle strengthen exercises be performed?

A

to the point at which it would be difficult to do another repetition

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
47
Q

how many reps per 1 set should be effective

A

8 to 12

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
48
Q

Overload Principle

A

If muscle performance is to improve, muscles must be required to perform work against a load that exceeds the metabolic capacity of the muscle
Once the muscle is adapted & metabolic capacity has improved, muscle performance can be maintained, but will not increase unless more load is applied

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
49
Q

What does SAID mean

A

Specific Adaptation to Imposed Demands

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
50
Q

SAID Principle suggest

A

framework of specificity is a necessary foundation on which exercise programs should be built

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
51
Q

Specify of training suggests

A

adaptive effects of training, such as increase in strength in particular muscle, are specific to the training method employed

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
52
Q

Reversibility Principle

A

if a systems’ status and functioning improved as a response to exercise, then the improvement will be lost if exercise is terminated

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
53
Q

Positive changes are transient unless (2) (for reversibility principle)

A

-A maintenance exercise program is sustained
or
-Training-induced improvements are regularly used for functional activities

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
54
Q

determinants of a resistance exercise program (10)

A
  • Alignment & stability
  • Intensity
  • volume
  • Exercise order
  • frequency
  • Rest interval
  • Duration
  • Mode
  • Periodization
  • Integration
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
55
Q

Alignment & Stabilization of joints and segments is essential

A

to strengthen muscles effectively & avoid substitute motion

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
56
Q

Intensity

A

the amount of load

57
Q

Volume

A

sets, reps, and resistance

58
Q

Exercise order

A

Sequence of exercises within a session

59
Q

frequency

A

sessions per day or week

60
Q

Rest interval

A

time between sets and sessions

61
Q

Duration

A

Total time

62
Q

mode

A

type of contraction, position of segment, source of resistance, arc of movement, or the primary energy system utilized

63
Q

Periodization

A

variation of intensity & volume

64
Q

Integration of exercises into functional activities

A

mimic functional demands

65
Q

Sub maximal loading

A

low intensity exercise

66
Q

Submax loading is indicated (5)

A
  • After extended periods of inactivity or immobilization
  • in the early stages of soft tissue healing
  • for most young children and older adults
  • When goal is muscular endurance
  • for many persons with known medical conditions
67
Q

maximal loading

A

high intensity exercise

68
Q

maximal loading is indicated (4)

A
  • goal is to increase strength, power & muscle size
  • healthy persons in advance stage of rehabilitation
  • in a conditioning program for persons with no known pathology
  • for competitive body building
69
Q

some one in an early stage of rehab should use what type of loading

A

submax

70
Q

when the goal is muscular endurance which loading should be used?

A

submax

71
Q

young children & older adults should use which loading?

A

submax

72
Q

someone with a known medical condition should use which type of loading

A

submax

73
Q

when the goal is to increase strength, power and muscle size which type of loading should be used?

A

max

74
Q

a conditioning program for someone with no known path should use which type of loading

A

max

75
Q

concentric contraction

A

a shortening contraction that is often used during dynamic resistance exercises

76
Q

When someone wants to bulk up what type of contraction should they use

A

concentric

77
Q

Isometric contraction

A

muscle neither shortens nor lengthens

78
Q

Eccentric contraction

A

muscles can perform a lengthening contraction.

79
Q

Open-chain/ open-kinetic chain exercise

A

a non-weight bearing position is assumed and the distal segment moves freely

80
Q

closed-chain/ closed kinetic chain

A

weight-bearing position is assumed and the body moves over a fixed distal segment

81
Q

examples of resistance

A

body weight, manual resistance, equipment(weights, bands, cables)

82
Q

Muscle Power

A

power is work/time, where work =force x distance

83
Q

Anaerobic power applies to

A

short or single burst of high-load activity, such as clean & jerk maneuver in power lifting

84
Q

plyometric training (stretch-shortening drills) includes

A

high-intensity, high-velocity resistance exercise, characterized by a existed eccentric contraction, followed by a rapid concentric contraction

85
Q

plyometric movement can help reduce/prevent

A

sport related injuries

86
Q

flexibility

A

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

87
Q

The determinants of flexibility (3)

A
  • muscle length
  • Joint integrity
  • extensibility of soft tissue that surrounds the joint
88
Q

hypomobility

A

limited flexibility; abnormal movement patterns, postures and pain may result

89
Q

what are the results of hypomobility

A

abnormal movements, postures and pain

90
Q

Hypermobility

A

extreme flexibility; at risk for joint instability & dislocation

91
Q

people with hyper mobility are at risk for

A

at risk for joint instability & dislocation

92
Q

Myostatic contracture

A

Adaptive shortening of a muscultendinous unit

93
Q

factors leading to restricted motion

A
  • Pain
  • grafts, scars, burns,
  • bony blocks
  • vascular disorders (lymphedema)
  • Neuromuscular (CP) & postural abnormalities (scoliosis)
94
Q

Static Stretching

A

soft tissue is elongated or stretched just past the point of tissue resistance. position is maintained (statically) with a sustained stretch force over a period of time

95
Q

how long should you hold static stretching

A

30s is superior

96
Q

Most common method of stretching

A

Static

97
Q

Dynamic stretching

A

uses active muscular effort, speed of movement and momentum to bring about a stretch

98
Q

dynamic stretching can be seen during what

A

a warm up

99
Q

Ballistic

A

an intermittent high-speed, high intensity approach for improving flexibility. forceful, bouncing movement in which momentum is used to stretch the tissue past the point of resistance

100
Q

what type of stretching do PT NEVER use

A

ballistic

101
Q

What type of stretching can cause injury

A

ballistic

102
Q

Cyclic (intermittent) stretching

A

short-duration stretch force that is gradually applied and released, reapplied and released, etc. End range force is applied in a slow controlled manner and with low intensity

103
Q

PNF stands for

A

Proprioceptive neuromuscular Facilitation

104
Q

PNF

A

hold-relax and agonist contraction integrate active muscle contractions into stretching maneuvers to either facilitate to inhibit muscle activation. Through reflexive inhibition, the contractile elements of the muscle relax which allows for tissue elongation

105
Q

PNF should include

A

a physical therapist, to provide correct direction, duration and resistance

106
Q

cardiopulmonary endurance

A

ability of the lungs and heart to take in and transport oxygen to working muscles so that repetitive, dynamic motor activities (walking, cycle, swim) can be performed for extended periods of time

107
Q

what needs to be obtained and maintained for a training effect of the cardiopulmonary system

A

a target heart for 20-30 mins of continuous exercise

108
Q

what is the most accurate way to determine one’s training or target heart rate

A

Karvonen formula

109
Q

how much exercise should adults get per week. mod vs high intensity

A

150 mins of mod-intensity
30-60min of mod int 5x/wk
20-60 min high int 3x/wk

110
Q

moderate intensity

A

somewhat hard. brisk walk that accelerates the heart rate

light sweat after 10 mins. carry convo, no singing

111
Q

Vigorous intensity

A

feels challenging. jogging and causes deep rapid breathing and a substantial increase in heart rate.
sweat after a few mins of activity . can’t say a few works without pausing for breath

112
Q

light intensity

A

feels easy, breathing stays the same, don’t break a sweat, easy to talk, can sing

113
Q

muscle endurance

A

ability of a muscle to repeatedly contract against resistance with sustained tension

114
Q

muscle strength does not ensure what?

A

muscle endurance

115
Q

overload principle when applied to endurance training, emphasis should be placed on what

A

increasing the time a muscle contractions sustained or the number of reps performed rather than increasing the load or resistance

116
Q

SAID principle when applied to endurance training suggests if you want to increase muscular endurance you need to include

A

Some low-load, high duration (high reps) exercises for specific muscles and at least one activity that mimics specific function

117
Q

rest

A

important component of strength and power training programs due to the risk of overtraining and delay onset muscle soreness

118
Q

DOMS stands for

A

Delay onset muscle soreness

119
Q

overtraining is brought on by what

A

inadequate rest periods between exercise sessions, rapid progression of exercise and inadequate diet and hydration

120
Q

overtraining results in

A

earlier onset of fatigue and the need for longer recovery periods

121
Q

when does DOMS occur

A

12-24 hours after bout of exercise

122
Q

DOMS includes

A

severe pain and limited joint range of motion due to muscular overexertion.

123
Q

treatment for DOMS

A

no reliable treatment

124
Q

relaxation

A

a state in which there is no tension in muscles and soft tissues

125
Q

what creates tension

A

physical stress, emotional or mental stress

126
Q

what is necessary for physical relaxation to occur

A

relaxing or quieting one’s mind

127
Q

progressive muscle relaxation was developed by

A

edmond jacobson

128
Q

progressive muscle relaxation

A

uses systematic, distal to proximal progression of muscle contraction and relaxation

129
Q

autogenic relaxation

A

involves conscious relaxation through auto suggestion in which the client repeats something like “my left shoulder is heavy” until the arm feels heavy and relaxed

130
Q

Guided imagery/ visualization

A

is a technique that typically begins with some progressive muscle relaxation and then involves imagining yourself in a relaxing, beautiful, peaceful setting

131
Q

who defined the relaxation response

A

Dr. herbert Benson

132
Q

relaxation response is defined as

A

physical state of deep rest that changes the physical and emotional responses to stress.

133
Q

what is the opposite to fight and flight response

A

relaxation response

134
Q

process of connecting a word with one’s breath and allowing distracting thought pass through the mind could elicit the relaxation response

A

relaxation response

135
Q

what is important for good health and that many are doing incorrectly

A

proper breathing

136
Q

what can facilitate a state of relaxation

A

specific breathing techniques

137
Q

most breathing techniques involve what

A

abdominal (diaphragmatic) breathing

138
Q

abdominal (diaphragmatic) breathing is when

A

abdomen expands and rises with inhalation

139
Q

yoga breathing techniques that promotes health and relaxation

A

pranayama

Therapeutic Exercise (6 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions