Review information Flashcards
(39 cards)
physical activity definition
any bodily movement produced by the contraction o skeletal muscles that results in a substantial increase over resting energy expenditure
Exercises definition
any planned and structured physical activity designed to imprive or maintain physical fitness
Theraputic exercise
systemic, planned performace of physical movements, postures or activites intended to provide a patient with means to:
* prevent or reduce health-related risk factors
* oprimize overall health, fitness, or sense of well-being
* remediate or prevent impairments of body functions and structures
* improve, restore, or enhance activites and participation
Evidence- based practice
the application of information from current, high-quality research that is combined with the clincian’s skills and experience, alon with the patients’ needs, goals anf priorties, to create and provide the patient with the best and most appropriate level of care.
compnents of therapeutic exercise
flexability
the ability of a musculotendinous unit to elongate with application of stretching force.
the ability to move freely without restriction; often used interchangable with mobility
Mobility definition
the abilit of a structure or segments of the body to move (activily) or be moved (passivily) to allow for ROM
Flexibility facilitates mobility
Range of motion (ROM)
the amount of motion at a joint; predicated on
*joint structure
* soft tissue integrity
* soft tissu flexibility
FITT-VP for flexability
frequency
intensity
time
type
volume
progression
frequency: >_ 2x/week more fregunt with a contracture
intensity : low and slow ; GTO vs stretch reflex
time: variable
type : manual, self, mechanical, passive, assisted, active
volume: 4 min pre muscle group single session (acute) 10 min per muscle group chronic through out the week
progression: ????
The evicence for flexability:
- Static stretching exercise leads to moderate immediate improvements in flexibility
- Static stretch training leads to large longer-term improvements
- To maximize improvements in flexibility is it recommended to stretch
- 4 min per muscle group within a single session and: “acute”
- 10 min per muscle group accumulated over a week; “chronic”
Those recommendations are not moderated by
- Stretch frequency
- Intensity
- Age
- Sex
- Participant training status
the components- strength and endurance
strength
endurance
power
hypertrophy
cross-trainin effect
overload principle
SAID principle
Reversibility Principle
_____ is the ability of a mucels or muscle group to perform repeated contractions against a less-than-maximal load
Endurance
_____ is the maximum force that a muscle or muscle group can exert
strength
_____ is stength applied over a distance for a specific amount of time
power
_____ is an increase in myofibril volume AKA muscle mass
hypertrophy
what is the cross-training effect
the carryover of training from one variation of exercise or task to another.
i.e. muscles strengthening program has been shown to have a cross-training effect by moderately improving muscular endurance; however, endurance training has little to no cross-training effect on muscle strength. Endurance training has little to no cross-training effect on muscle strength.
What is the overload principle?
to improve muscular performance the muscle must be challenged to perfrom at a level greater than that to which it is accustomed.
What does the SAID principle stand for?
S: specific
A: adaptation
I: imposed
D: demands
What is the SAID principle?
- An extension of Wolff’s Law…
- Body systems adapt over time to the stresses placed upon them
- To improve a specific muscle performance element, the resistance program should match the constructs of that element.
- Specificity of Training
What is the reversibility principle?
Detraining, reflected by reductions in muscle performance, begins a week or two after the cessation of resistance exercises and continues until training effects are lost. It is imperative that gains in strength and endurance are incorporated into daily activities as early as possible in a rehabilitation program
“Use it or lose it”
Repetition Continuum
FITT-VP strength
frequency
intensity
time
type
volume
progression
frequency: 2-3x/week
intensity: > 85% 1RM
time: 2-5 min rest between sets
type: variable
volume: 3 sets of < 6 repatitions
progression: Variable: load, TUT, sets, reps
FITT-VP Hypertrophy
frequency
intensity
time
type
volume
progression
frequency: 2-3x/week
intensity: 67-85% 1RM
time: 30 sec to 1.5 min rest between sets
type: variable
volume: 3 sets of 6-12 repetitions
progression: Variable: load, TUT, sets, reps
FITT-VP power
frequency
intensity
time
type
volume
progression
frequency: 2-3x/week
intensity: 75%-90% 1RM strength-speed, 30-60% 1RM speed-strength
time: 2-5 min rest between sets
type: variable
volume: 3 sets 1-2 to 3-6 repetitions
progression: Variable: load, TUT, sets, reps
