Strengthening Principles & Therapeutic Exercises

Question 1

What makes a muscle generate force?

Answer 1

Maximal matching of strength & speed
If move too slow or fast this gives us less strength

Muscle fiber orientation & number of them (more fibers = more force)

Position of exercise therefore we strengthen it in multiple positions

Question 2

What is an increase in muscle fibers called?

Answer 2

Hypertrophy

Question 3

What is the different between ‘Fast Twitch’ and ‘Slow Twitch’ muscle fibers?

Answer 3

FAST TWITCH:-
Faster & more powerful contraction (runners)

SLOW TWITCH:-
Uses more aerobic oxygen energy, for endurance (body builders)

Question 4

What is F.I.T.T.?

Answer 4

FREQUENCY:
How often you exercise

INTENSITY:
How hard you work out, Overload

TYPE:
Type of activity - Cardio, Resistance, Open/closed kinetic chain,

TIME:
Length of total session

Question 5

Name an Isometric Contraction

Answer 5

A static hold
eg) Pushing against wall, carrying something
Good posture with a stable base

No change in muscle length

Question 6

Name a Concentric Contraction

Answer 6

Lifting
eg) bicep curl

Muscle is shortening

Question 7

Name an Eccentric Contraction

Answer 7

Controlled lowering
eg) lowering laundry basket

Muscle is lengthening

Question 8

What is an ‘Open Kinetic Chain’?

Answer 8

Upper & lower body moving normally

Question 9

What is a ‘Closed Kinetic Chain’?

Answer 9

Distal bone does NOT leave surface and is NOT moving.

eg) Push up

Question 10

Why do ISOMETRIC strengthening?

Answer 10

Joint protection

Slows atrophy

Reduces swelling

Question 11

Why do ISOTONIC strengthening?

Answer 11

Improves muscular endurance & balance

Can see results (motivates to do more)

Question 12

3 Steps of Strengthening techniques to restore functional ability (in order)?

Answer 12

1. ADJUNCTIVE/PRELIMINARY:-
   Pre-strength, preparing to do function
2. SIMULATED/ENABLING:-
   Building & strengthening for the task
3. PURPOSEFUL:-
   Functional & able to do the task