Exercise Theory Flashcards
(21 cards)
Name the 10 types of exercise
Concentric
Eccentric
Isometric loading
Open & closed chain
Polymetric
Proprioception
Compound
Sport specific
Isokinetic
What’s a concentric exercise
Involves muscle shortening while contracting resulting in movement
Examples of concentric exercise
Bicep curl
Push up
Squat
Pull up
Eccentric exercise
Involves the muscle lengthening while contracting
Examples of eccentric exercise
Bicep in coming down of a bicep curl
Squats
Push ups
Lunges
Isometric exercises
Static contraction of muscle group where the length & joint angle doesn’t change
Hold for 5-45 seconds
Examples of isometric exercises
Plank
Wall sit
Isometric bicep curl
Isometric squat
When is best to use isometric exercises
Post surgery/injury as allows them to feel the muscle contracting so makes them more positive
What are the benefits of concentric, eccentric & isometric exercises
Concentric = functional
Eccentric = can load more, resulting in greater strength/muscle mass gain more quickly
Isometric = suit patients with high irritability & can be used as an outcome measure
What is an open chain vs closed chain exercise
Open chain = distal limb is free (hand or foot) used as a progression in post-op rehab
Closed chain = distal end of limb is fixed to a stable surface (ground of a machine) used in early post-op rehab (ACL or rotator cuff)
Example of open & closed chain exercises
Open = bicep curl, triceps extension, lat pull downs, leg extension, hamstring curl, seated calf raises
Closed = squats, lunges, deadlifts,pushups, pull ups, dips
Would you use open or closed chain exercises first & why
Closed to develop stability by bringing in multiple muscle groups making it easier
What is polymetric exercise
Exercise that produces maximum force in a short period of time
Used in late rehab especially when returning to sports
Examples of polymetric exercises
Burpees
Jump squats/lunges
Star jumps
What must a patient have practised before doing polymetric exercises
Eccentric, concentric, balance & proprioception exercises
What is proprioception exercises
Improve godipys awareness of its position & movement in space
Used throughout rehab
Examples of proprioceptive exercises
Single leg stand on golden pillow, half filled water bottle, eyes closed, on a rise or bent knee
Holding weight above head
What are compound exercises
Exercises that simultaneously work multiple muscle groups & joints
Examples of compound exercises
Squat
Deadlift
Push up
Pull-ups
Step-ups
In a patients first session how many exercises will you prescribe
2-3
How will you coach & cue the exercises to your patient
Describe the exercise
Demonstrate the exercise
Cue the patient as they complete the exercise (words, touch, facilitation)
Debrief
Words of encouragement to increase output
Consider use of words & language
