stretching and strengthening Flashcards
(27 cards)
what are the three stages of healing
- inflammation
- proliferation
- maturation/ remodelling
how long does the inflammatory phase last
3-5days or longer
what are some inflammatory responses
swelling, redness, pain
wat are the stages of the inflammatory phase
- oedema accumulate
- blood clot forms (weak tensile strength)
- WBC infiltrate
how long does the proliferation phase last
48hrs up to 4-6 weeks
these create scar tissue during the proliferation phase
fibroblasts
initially ____ collagen is produced but after ____ weeks _____ collagen replaces original
Type 3, 2weeks, type 1
this collagen is involved in remodelling
Type 1
_____ strength correlates with maturity of the ___ as well as its _____
Tensile strength, Type 1 collagen, alignment
inorder for good alignment what do the fibres need
rearrangement depends on tensile stressors
what is the processes for rehabilitation for GII lig strain
Acute (0-5days) - RICE
Restoration (5+ days) - small movements to apply tension
-AROM/PROM/isometric (within limits)
Contraindications to ROM testing
- disrupts healing
- myositis ossification
- recent fracture
Contraindications to testing
- bony block
- pain with mvmnt
- hyper mobility exists
- tendonitis
interventions to increase mobility in soft tissue
- passive stretching
- active stretching
- PNF
- myofascial release
describe a type of PNF stretch
contract (tight m) - relax - contract (agonist)
4 types of stretching
- static
- dynamic
- cyclic stretching
- ballistic
what is the difference between static and dynamic stretching
static - target m is slowly moved and held in position for 60 seconds
dynamic - actively bring limb through full rom
what Is power
strength applied over a distance for a period of time
what is Endurance
ability to perform repetive contractions
70-90% of 1RM provides gains in what
endurance in strength
Contraindications to stretching
- pain
- fracture
- respiratory disease/ cardiac
Precautions to strengthening
- avoid high loads
- know medical conditions
- avoid high impact
- avoid high velocity movements with spine
stretching progression should follow this principle
progressive overload - progression must exceed current metabolic capacity
At the end of a rehab program activity should follow this principle
SAID principle (Specific adaptation to imposed demand) - stretching should relate to activity they want to do
