strength and PNF

Question 1

____ is Contractile properties of mm tissue to produce tension and force

Answer 1

strength

Question 2

_____ is Contractile properties of mm to perform repeated submax tension/force over time

Answer 2

endurance

Question 3

one benefit of resistance exercise is enchance m performance thru ____ , ____ , or ____ of mm strength , power and endurance

Answer 3

restoration , improvement or maintainnice

Question 4

how should. dose if you want to improve mm strength

Answer 4

less reps , more weight

Question 5

how should u dose if you want to improve mm endurance

Answer 5

more reps , less intensity

Question 6

what are the 3 traingin regimens for progressive resistance exercise

Answer 6

• Delorme and Oxford regimens
• DAPRE regimen

Question 7

what is DAPRE: Daily Adjustable Progressive Resistive Exercise

Answer 7

patients perform maximal repetitions during their 3rd and 4th sets

Question 8

DAPRE: Daily Adjustable Progressive Resistive Exercise believes that each side of the body should be worked ___

Answer 8

indepdenly

Question 9

for DAPRE … *The number of repetitions performed during the ___ set is used to determine the
adjusted working weight for the fourth set, according to the guidelines in the next table

Answer 9

third

Question 10

for DAPRE … The number of repetitions performed during the ____ set is used to determine the adjusted working weight for the next day, according to the guidelines in the next table

Answer 10

fourth

Question 11

the DeLorme– Watkin Training Progression determines what

Answer 11

10 rep max

Question 12

how many sets do u complete for DeLorme– Watkin Training Progression

Answer 12

3 sets

Question 13

what are the intensity for the 1st , 2nd and 3rd set for DeLorme– Watkin Training Progression

Answer 13

1st set: 50% of 10 RM load
2nd set: 75% of 10 RM load
3rd set: 100% of 10 RM load

Question 14

what principle talks about the specificity and transfer of training

Answer 14

SAID proniclpe

Question 15

what adaptation happens prior to “true” mm adapatation

Answer 15

neural

Question 16

what are the physiological skeletal mm adaptations to resistance training

Answer 16

• Hypertrophy
• Hyperplasia
• Muscle fiber type adaptation

Question 17

what are the 2 Determinants of Resistance Exercise

Answer 17

alignment and stabilization

Question 18

MM groups as ___ stabilizers

Answer 18

synergistic

Question 19

when does de training occur

Answer 19

after 1-2 weeks of training cessation

Question 20

• Prevent muscle atrophy
• Maintain ability to recruit mm fibers
• Reduce pain / swelling
• Prevent contractures

these are goals of what phase of healing

Answer 20

acute/post sc

Question 21

what is an isometric exercise

Answer 21

same length in mm changing tension
no moving

Question 22

what is the submax exercise prescription for isometric exercise

Answer 22

pain free with 3-5 sec for mm pump and recruitment

Question 23

how long shoudl u hold an isometric exercise for increased mm endurance

Answer 23

10 seconds

Question 24

what are the 2 ideas for isotonic exercises

Answer 24

concentric vs eccentrics

Question 25

when should u do eccentric exercises

Answer 25

if they have signifcant weakness (cant lift there arm but can lower it)

Question 26

for eccentric are u enlogating the mm or shortening it

Answer 26

enlongating

Question 27

does eccentric or concentric have more mm force

Answer 27

eccentric

Question 28

what is the exercise prescription for isotonic exercises

Answer 28

limited reps (3-5) performed thru out the day

Question 29

• Increased fibroblastic activity • Collagen deposition • Reduced inflammatory mediators • Healing tissue can be easily reinjured again • Pay attention to signs and symptoms of tissue overload these are goals for what phase of heal8gn

Answer 29

subacute

Question 30

what do u want to promote and increase for subacute

Answer 30

promote inflammatory control and organized deposition of collagen increase mm strength and rom

Question 31

____ produces the least amount of force, used for acceleration

Answer 31

concentric

Question 32

____ is the amount of force produced is between concentric and eccentric contractions; used of stabilization, mm setting and holds

Answer 32

isometric

Question 33

____ produces the most amount of force; used to decelerate, shock absorption, change directions

Answer 33

eccentric

Question 34

If you goal is strength and power what is the training prescriptions u should give

Answer 34

2-6 reps

Question 35

if your training goal is **hypertrophy** what should be the training presciption

Answer 35

8-12 reps

Question 36

if your training purpose is **muscular endurance** what should be your training presciption (reps)

Answer 36

13-20

Question 37

if the goal is to increase MM endurance and recruitment of specific mm groups how would u dose frequency

Answer 37

daily

Question 38

how long are the rest periods

Answer 38

long enough to allow for fulll mm recovery to perform additional sets

Question 39

what is intensity based on

Answer 39

repetition range to achieve mm endurance/ strength

Question 40

what BFR theory is this … tourniquet is used on a **proximal** limb to limit **arterial inflow** while blocking **venous outflow**

Answer 40

hypertrophy theory

Question 41

what BFR therapy is this limits oxygen supply to a working muscle, which essentially forces the use of fast twitch muscle fibers

Answer 41

lactate theory

Question 42

what bfr theory is this lactate forces the muscle to use larger motor units

Answer 42

mm recruitment theory

Question 43

what BFR theory is this accumulation of lactate and lactic acid increases growth hormone release

Answer 43

growth hormone theory

Question 44

what is the frequency , intensity, and volume for BFR

Answer 44

**frequency** : 2-3 days a week **intensity**: 80% of limb occlusion pressure for **LE** and 50% for **UE** **volume:**target is 75 reps (4 sets: 30/15/15/15) 30 sec rest between sets while cuff is inflated

Question 45

if a patient can achieve 74 reps of BFR then what

Answer 45

continue with training , re assess 1 RM within 1-3 sessions

Question 46

if a patient achieves 60-74 reps then what

Answer 46

continue with training, but extend the rest period between sets 3/4 to 45 seconds until 75 reps are completed

Question 47

if a pateitns achieves 45-59 reps for BFR what does that mean

Answer 47

continue with training , but extend the rest period between all sets to 45-60 seconds

Question 48

• Increase muscle strength / power • Increase functional capacity to perform Instrumental / Occupational / Work / Recreational ADLs • Restore normal ROM for function these are goals for which phase of healing

Answer 48

chronic

Question 49

what is the exercise order for resistance exercise for chronioc phase

Answer 49

-multi joint , more complex first -single joint , less complex

Question 50

what is the rationale for the use of concentric training

Answer 50

• Power development • Acceleration • Propulsion

Question 51

what is the rationale for the use of eccentric training

Answer 51

• Soft tissue healing • Movement control • Deceleration

Question 52

what is Dynamic Exercise-Constant External Resistance (DCER)

Answer 52

same amount of external load is applied to the movement

Question 53

Same amount of external load is applied to the movement • External load accommodates to the changes in length-tension of the muscle and the lever arm by used of a cam • Allows mms to be strengthened at their weakest and strongest points throughout the range what dynamic exercise is this

Answer 53

variable resistance exercise

Question 54

what are Special Considerations for DCER and Variable-Resistance Exercise Machines

Answer 54

-excursion of limb movement: controlled by pateint - velocity of exercise

Question 55

what is the rationale for use of open chain and closed chain exercises

Answer 55

• Isolation of muscle groups • Control of movements • Joint approximation • Co-activation and dynamic stabilization • Proprioception, kinesthesia, neuromuscular control, and balance • Carryover to function and injury prevention