Strengthening - Key Principles

Question 1

Key principles

Answer 1

Overload principles
Work to fatigue
Specificity
Progression
Diminishing returns
Reversibility

Question 2

Overload principle

Answer 2

Neuro-muscular adaptation occurs when the exercise volume (comprised of intensity and duration) exceeds it typical demands.
Without overload - strengthening cannot occur.

Question 3

Work to fatigue

Answer 3

Reversible decline in the output of a muscle due to an accumulation of metabolic by-products.
Markers that overload has occured
- shaking/tremour
- loss of quality/control of movement
- inability to work the muscle through end range
- cheating eg. other muscles taking over

Question 4

Specificity

Answer 4

Muscle performance corresponds with training routine
Type of training, range, muscle trained, type of contraction, speed/tempo replicates how muscle is functionally used by the patient

Question 5

Progression

Diminishing returns

Answer 5

Progressed regularly

Adapts - meets demands therefore becomes less challenging

Question 6

Reversibility

Answer 6

Strengthening not maintained - muscle strength gained will be lost

Question 7

Prescribing strengthening exercise (FITT)

Answer 7

Frequency
Intensity
Type
Time

Question 8

Frequency

Answer 8

3x weekly for MRC grades 4/5

Daily for MRC grades <4

Question 9

Intensity

Answer 9

60-80% 1RM

10 rep max (around 70% 1RM)

Question 10

Type

Answer 10

Consider whether muscle function is primarily power or endurance.
If very weak; start with power then build to endurance

Question 11

Time

Answer 11

3 sets of 8-12 repetitions

1 mins rest between sets