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Flashcards in Resistance Exercise Deck (29):
1

What is resistance exercise?

Any form of active exercise in which a dynamic or static muscle contraction is resisted by an outside force

2

What are the two types of resistance exercises?

Manual resistance exercise
Mechanical resistance exercise

3

Which type of resistance exercise can be measured quantitatively?

Mechanical Resistance

4

When should you use manual resistance?

When the patient can provide little resistance or joint motion needs to be controlled

5

When should you use mechanical resistance?

When the amount of resistance to be applied is greater than can be applied manually

6

3 Goals and Indication of Resistance Exercise

1) Increase Strength
2) Increase Muscular Endurance
3) Increase Power

7

Power vs. Strength

Strength is force output of contracting muscle whereas power is a measure of muscular performance related to strength and spend

8

2 Types of Power

1) Anaerobic
2) Aerobic

9

Anaerobic vs. Aerobic Power

Anaerobic power uses type II muscle fibers that are able to generate a great deal of tension over a short period of time but tend to fatigue quickly. Such as lifting heavy luggage into an overhead rack

Aerobic Power uses type I muscle fibers that are able to generate a low level of muscle tension and can sustain for a longer time because they are slow to fatigue. Such as climbing a flight of stairs

10

7 Precautions for Resistance Exercise

- Valsalva maneuver
- Fatigue
- Recovery from exercise
- Overwork/overtraining
- Substitute motions
- Osteoporosis
- Exercise induced muscle soreness

11

Force producing capacity of muscle returns to 90-95% of pre-exercise capacity after __ - __ minutes

3 - 4

12

Lactic acid is removed from skeletal muscle and blood approximately __ hour(s) after exercise

1

13

What is the cause of acute muscle soreness?

Primarily due to lack of adequate blood flow and temporary build up of metabolites such as lactic acid and potassium

14

Delayed-onset muscle soreness (DOMS) develops approximately __ - __ hours after exercise and peaks __ - __hours after exercise

12 - 24
24 - 48

15

Contraindications for Resistance Exercise

- Inflammation
- Pain

16

What is the SAID principle?

specific adaptation to imposed demands

17

What is Periodization and what is it useful for?

Variations in resistance program design.
Useful for sport specific programs, rehabilitation programs, and recreational programs.

18

2 Types of Periodization

- Classic (linear) model of periodization
- Undulating (nonlinear) periodization

19

Describe Classic (linear) model of periodization

High initial volume and low intensity
Volume decreases and intensity increases in order to maximize strength, power, or both

20

Describe Undulating (nonlinear) periodization

Variation in intensity and volume within each 7-10 day cycle
Only one characteristic is trained in a given day

21

In order to "peak" for competition, what are the 3 periods of training one must perform and describe each?

1) Preparation: low loads, high reps, more frequent sessions
2) Competition: higher loads, decrease reps, less frequent
3) Recuperation: gradual decrease in load and reps

22

Compare the impact of initial training status between untrained individuals, moderately trained individuals, trained individuals, advanced individuals, and elite individuals

Over periods of 4 weeks to 2 years...
- Untrained individuals increased muscular strength by 40%
- moderately trained individuals increased 20%
- trained individuals increased 16%
- advanced individuals increased 10%
- elite individuals increased 2%

23

Programs for Healthy, Older Adults should include what 4 things?

1) Variation
2) Gradual progressive overload
3) Specificity
4) Attention to “recovery”

24

Programs to increase muscular strength and hypertrophy should include what 5 things?

- Both multiple and single joint exercises
- Slow to moderate lifting velocity
- 1 to 3 sets per exercise
- 60-80% of 1 RM for 8-12 repetitions
- 1-2 minutes of rest between sets

25

Programs to increase muscular power should include what 5 things?

- Both multiple and single joint exercises
- high repetition velocity
- 1 to 3 sets per exercise
- light to moderate loading (40-60% of 1 RM) for 6-10 repetitions
- 1-2 minutes of rest between sets

26

Programs to increase muscular endurance should include what 3 things?

- Low to moderate loads
- moderate to high repetitions (10-15 or more)
- short rest intervals

27

In order for children to perform resistance training how old should they be?

6-7

28

6 Types of Resistance Exercise

- Manual and Mechanical Resistance Exercise
- Isometric (Static) Exercise
- Dynamic Exercise
- Isokinetic Exercise
- Open-Chain Exercise
- Closed-Chain Exercise

29

4 Types of Dynamic Exercise

- Concentric
- Eccentric
- Constant Resistance
- Variable Resistance