resistance ex

Question 1

define prime mover

Answer 1

muscle that produces desired movement

Question 2

what are synergists

Answer 2

muscle that prods cooperative muscle function to agonist

stabilizers - contracts statically to steady against gravity, momentum and recoil

neutralizers - acts to prevent undesired movements of mover

Question 3

what are antagonist

Answer 3

muscle opposite to action of agonist

Question 4

define contraction

Answer 4

basic function of muscle

generation of tension w/in fibers; shortening of muscle

Question 5

def isometric contraction

Answer 5

static contraction; resistance s change in muscle length

Question 6

def concentric contraction

Answer 6

shortening of muscle that generates tension enough to overcome resistance

Question 7

def eccentric contraction

Answer 7

muscle slowly lengthens as it gives in to resistance; generates greater tension than iso and concen

Question 8

what is muscle performance

Answer 8

ability of muscle to carry out various roles

strength, endurance, power

Question 9

discuss strength

Answer 9

amount of force exerted in a singe muscle contraction

MMT, dynamometer

Question 10

discuss endurance

Answer 10

ability of muscle to perform s fatigue

Question 11

what is power

Answer 11

maximum amount of work in a given time;

max power occurs at 1/3 velocity

fast twitch has more power

Question 12

things to remember in resistance ex

Answer 12

if pain is before tissue resistance = irritable; if after not

5-15 warm up and cooldown; can be logner for deconditioned/older

type of exercise = type of warmup

incorporate flexibility program

Question 13

contraindications to resistance exercise

Answer 13

inflammation
pain for more than 24 hrs post exercise

Question 14

benefits for warmup

Answer 14

inc BF, O2, nerve impulse, CV response, concentration

dec muscle viscosity, alpha fiber activity, injuries, stiffness

should include general and specific movements

Question 15

usual frequency

Answer 15

initially daily then

if pain and swelling dec and inc ROM - every other day

higher training load - more time to recover

Question 16

usual rep ranges

Answer 16

8-12 reps; 60-90 sec rest for 3 sets

Question 17

usual duration

Answer 17

physical conditioning: 15-60 mins

ave conditioning: 20-30 mins

severely compromised: 3-10 mins spaced out through the day

Question 18

dosage for rest periods

Answer 18

endurance: < 30 secs

hypertrophy: 60-90 secs

stregnth: 2-5 mins

power - 2-5 mins

48hr rest bet training periods is reccomended

Question 19

usual intensity

Answer 19

use borg’s scale - RPE 0-10

Question 20

discuss speed of exercise

Answer 20

depends on goals

inc speed is good to inc power

Question 21

discuss variation

Answer 21

to allow training stim to remain optimal

periodization
- classic: high volume low intensity then low volume inc intensity
- undulating - nonlinear; variation in intensity and volume each 7-10 days

Question 22

apply SAID to resistance training

Answer 22

should progressively overload

dont underload to prevent detraining

ample rest and loading to avoid overtraining

Question 23

compare tonic and phasic muscles

Answer 23

tonic - type 1, slow twitch, endurance, postural

phasic - type 2, fast twitch, power

Question 24

discuss DOMS

Answer 24

signs of overtraining - need of recovery period

appears 24-56 hrs after the exercise

higher intensity - higher DOMS

Question 25

types of resistance

Answer 25

gravity - same, opposite, perpendicular, angled BW small weights - cuffs, db, bands, tubes medicine balls exercise machines - larger muscles manual resistance - from PT

Question 26

adv and disadv of exercise machines

Answer 26

adv - adequate for large muscles - safer than free weights - quantifiable and measurable load dis - inability to modify to be more functional - inability to mod load at particular points in ROM

Question 27

adv and disadv of manual resistance

Answer 27

adv - if skilled PT - more control esp for weak or early stage - effective in functional patterns - able to mod load thorugh ROM - able to limit ROM available for contraindic dis - load cannot be measured - limited to PT strength yung load - inconsistent

Question 28

how to inc msucle strength

Answer 28

provide LOAD - inc weight or inc reps progressively inc - overload

Question 29

adaptive changes in strength traiining

Answer 29

hypertrophy inc strength per unit area reduction in time to peak force inc efficiency of NMS improves bone mass inc metabolism CV benefits when using large muscles

Question 30

discuss use of isometrics

Answer 30

6 sec hold of 75% max resistance adv weak or early stages prevent atrophy and dec of ligament, bone and muscle strength dis strength gains not inc in ROM do not activates all fibers no felxibility and CV limitied functional carry over

Question 31

progression for concentric

Answer 31

5-10 RM testing load to estimate 1 RM 1RM = (weight lifted x reps x 0.03) + weight lifted 2x2 rule - if pt cannot do 2 or more reps for 2 consecutive workouts do not progress

Question 32

discuss use of eccentric ex

Answer 32

targets specific muscles and uses progression s more trauma mech reproducible joint pain joint paint resistant to intervention unidiretional or low endurance pt plateau in gains tendonitis presentations late-stage rehab

Question 33

what are isokinetic ex

Answer 33

contractions is done at constant velocity -reagrdless of weight dapat same speed

Question 34

adv and dis of isokinetic ex

Answer 34

adv - excellent gains - both con and ecc can be done - quantifable measure of strength - loading through ROM dis - expensive - maximal work to work effectively - inc pot for impact and incorrect joint alignment - meh functional carryover

Question 35

how to inc muscle power

Answer 35

by having muscle work dynamically against resistance in a period plyometrics

Question 36

discuss plyometircs

Answer 36

eccentric or prestretch allows sotrage of enrgy and relased during concentric; stretch-shortening cycle goal is to dec time bet eccentric initiation and concetric contraction

Question 37

contraindications to strengthening and power exercise

Answer 37

unstable angina uncontrolled HTN uncontrolled dysrhythmias hypertrophic cardiomyopathy

Question 38

adv and dis of OKC

Answer 38

adv - isoalted recruitment - simple pattern - minimal joint compression dis - limited fucntion - limited eccentrics - less proprio and joint stab

Question 39

adv and dis of CKC

Answer 39

adv - functional recruitment - func patterns - funct contracton - inc proprio and joint stab dis - diff to isolate - more complex - loss of control of target joint - compressive forces on jt