strength and endurance 2 Flashcards
what are the main basic components of therapeutic exercise?
- flexibility and ROM
- strength and muscle endurance
- proprioception, coordination & agility
what kind of physiological changes that take place in a muscle after starting a rehab program?
- increase in size of muscle fibre
- increase in protein content
- increase in connective tissue
- decrease in fat within muscle tissues
- changes in muscle chemistry
what does DeLorme & Watkins involve?
-
determination of 10RM
*** 3 sets of 10 reps ** - 1 set 10 lifts with 1/2 (50%) 10RM
- 1 set 10 lifts 3/4 (75%) 10RM
- 1 set 10 lifts with 10RM (100%)
- allow 2 min rests between sets
- 4 times a week
what does the Macqueen method involve?
- 4 sets of 10 reps
- 3 times per week, progress every 1-2 weeks (ie make it more challenging)
what does the oxford prgramme involve?
- 10RM determination
- 3 sets of 10 reps
- 10 reps @ 100% of 10RM
- 10 reps @75% of 10RM
- 10 reps @50% of 10RM
- train 5 times a week
What does DAPRE stand for?
the **daily adjustable progressive resistance exercise **protocol
what does the DAPRE protocol involve?
- 4 sets
- 10 reps of an exercise at 50% of a 6 reps max
- 2nd exercise is repeated 6 times at 75% of 6RM
what are important general principles of training?
- warm up
- recovery
- cool down
- flexibility
- maintenance
- muscle balance
- control
- individual factors
what are physiological effects of a warm up?
- to activate the cardiovascular shunt so that exercising muscles are getting a good blood supply
- raising the temp in the muscles in prep for work
- decreases the risk of injury
- warmed muscles/ tendon/ CT stretch more easily
- increase in body temperature, metabolism and oxygen delivery
what is a cooldown after a session?
- when the physical activity of the body is gradually reduced to almost its resting level
why is control of muscle important & what is an example of how you can implement good control?
- as excessive use of momentum **increases incidence of injury **
- isometric exercises - hold contractions at various angle at the joint - near the max voluntary isometric contraction (MVC) for 3-6 secs
what is muscle balance?
the muscles on both sides of your body being equal in size and strength
* ie if one or more of your muscles on one side of your body is bigger or stronger than the other side, then you have a muscle imbalance
in what particular muscle groups is muscle balance very important for?
- larger muscle groups
- eg quadriceps, hamstrings and abdominals
what is flexibility?
- the ability to move a single joint or series of joints smoothly and easilt through an unresistricted, pain free ROM
what 2 important things play a role in determining flexibility?
- muscle length
- joint integrity
