Lecture 1 Flashcards
what are interventions to increase mobility of soft tissues?
- neuromuscular facilitation and inhibition
- muscle energy techniques
- joint mobilization/manipulation
- soft tissue mobilization and manipulation
- neural tissue mobilization
what are the ACSM Guidelines for stretching?
2-3 x a week
greater or equal to 4 reps per mm group
static stretch hold for; 15-60 sec
PNF: 6 sec contraction followed by 10-30 sec assisted stretch
what is the safest form of stretch, yielding the most significant, elastic deformation and long-term, plastic changes in soft tissues?
low load, long duration stretching
stretching for patients with chronic, fibrotic contractures
prolonged static stretch with orthotics or casts aka low load long duration
(more effective than self or manual stretch)
ACLR lacking terminal knee extension
(low load long duration)
supine heel prop
5-10 Ibs proximal to patella
15 minute stretch
4x Day
rapid, forceful intermittent stretch, high velocity and high intensity
considered for ppl whose sports involve ballistic movements
ballistic stretches
short duration stretch force that is repeatedly but gradually applied, released, then reapplied multiple times
cyclic (intermittent) stretch
elongation beyond point of tissue resistance then held in lengthened position with a sustained stretch force over a period of time
static stretches
stress relaxation
the decrease in stress or force within a tissue when it is held at a constant length over time.
When a tissue is stretched to a fixed length, the initial force or stress required to maintain that length decreases gradually as the tissue adapts to the stretch.
creep
gradual elongation or deformation of soft tissues (like ligaments, tendons, and muscles) under a constant load over time.
When a tissue is subjected to a constant force, it will continue to stretch or deform slowly, even if the force doesn’t increase. This is due to the viscoelastic properties of tissues, where they exhibit both fluid and solid characteristics.
what type of stretch is best for strengthening?
cyclic
indications for stretching exercises
- adhesions, contractures, scar tissue, limit ROM
- potential deformity due to limited ROM
- mm weakness, shortness
- part of total fitness program
- pre and post vig exercise
CONTRA for stretches
- bony block
- non union fracture
- acute inflammation or infection
- sharp/acute pain with elongation
- hematoma or tissue trauma
- hypermobile
hypomobile that provides stability (neuro)
motor control, muscle activation, muscle coordination
- precision of movement focus
- fewer reps
- correct muscle firing
focus on precision of movement
human movement system consists of
- nervous
- musculo skeletal
- integumentary
(pulm, endocrine, cardio)
PT education should emphasize diagnosing _____ of movement system and not focus primarily on how to treat conditions based on another health care professional’s diagnosis
syndromes
femoral anterior glide syndrome
- not enough posterior glide of the femoral head during hip flexion
- ilioposas tendonitis pressure is against the joint
- hyperextened hips and impingement when attempting to flex the hip
- groin pain, particularly during hip flexion, gait, and running
consequences of anterior glide syndrome
- stretching anterior joint capsule and tightening posterior structures resulting in excessive hip extension ROM;
- an increase or decrease in the length of the hip external rotators;
- a decreased posterior glide of the femoral head;
- a decrease in length of theTFLon the involved side;
- weakness and lengthening of the iliopsoas on the involved side;
- dominance of hamstring activity over gluteus maximus activity, both of which are shortened.
strength training prescription: ACSM recommendations
Load:
60-70% 1RM for novice to intermediate
80-100% 1RM for advanced
Volume:
1-3 sets of 8-12 reps for novice to intermediate
2-6 sets of 1-8 reps for advanced
Rest
2-3 mins for heavier loads
1-2 mins for lower loads
power training prescription ACSM
(load,volume,rest)
Load:
30-60% 1RM
Volume:
1-3 sets of 3-6 reps
Rest
2-3 mins for heavier loads
1-2 mins for lower loads
hypertrophy training prescription ACSM
Load:
70-85% 1RM for novice to intermediate
70-100% 1RM for advanced
Volume:
1-3 sets of 8-12 reps for novice to intermediate
3-6 sets of 1-12 reps for advanced
Rest
2-3 mins for heavier loads
1-2 mins for lower loads
endurance training prescription
Load:
<70% 1RM
Volume:
2-4 sets of 10-25 reps
Rest
30 seconds – 1 minute
ways to determine your 1-RM?
- calculations
- holten curve (the number of repetitions performed with moderate weight.)
- manually where they warm up and keep increasing weight until we estimate
progressive resistance exercise (PRE) Regimens
DeLorme and Oxford methods of RT results showed no sig difference between the 2 thus they’re both acceptable
