Week 10

Question 1

Walk MSK Tests (2)

Answer 1

1. 4x10m timed walk
2. 6MWT

Question 2

Lower body tests (lower function) (4)

Answer 2

1. 30s sit to stand
2. TUG
3. stair climb/step test
4. 30s SL stand

Question 3

Lower body tests (high function) (4)

Answer 3

1. SL rise test (SL sit to stand)
2. Star excursion test/Y-balance
3. Hop/jump testing
4. Agility measures/T-test

Question 4

Upper body tests (2)

Answer 4

1. closed kinetic chain upper extremity test (CKCUES)
2. upper quarter y-balance (UQYB)

Question 5

upper body common trunk tests (3)

Answer 5

1. trunk flexor endurance tests
2. trunk extensor endurance test
3. plank/bridge fatigue tests

Question 6

Balance tests (5)

Answer 6

1. berg balance
2. fullerton advanced balance scale
3. modified clinical test for sensory interaction on balance (M-CTSIB)
4. balance error scoring system
5. activities-specific balance confidence scale

Question 7

Flexibility/joint ROM (2)

Answer 7

1. regional specific
2. functional

Question 8

strength tests (6)

Answer 8

1. grip strength
2. rep max
   **3. surrogate functional measures (hop tests, SL rise)
3. manual muscle testing**
4. isometric methods
5. isokinetic dynamometry

Question 9

novice/untrained intensity

Answer 9

1-3 sets and 8-12 RM (50-60% 1RM)

Question 10

intermediate/advanced intensity

Answer 10

1-12RM (+70-80% 1RM)

Question 11

linear loading

Answer 11

gradual increase in training load beyond previous session

Question 12

two for two

Answer 12

increase in weight if individual can perform 2 or more reps over assigned rep goal in last set of 2 consecutive sessions

Question 13

autoregulatory progressive resistance exercise

Answer 13

exercise adjusted to readiness

Question 14

1RM prediction from submax/safety measures

Answer 14

e.g. predictions from HHD results isometrically

Question 15

eccentric contraction type advantages

Answer 15

elicit greater force per unit of muscle size
- less motor unit activation and hypertrophic adaptation
- greater DOMs

Question 16

concentric type advantages

Answer 16

more relevant to functional tasks

Question 17

open chain exercises

Answer 17

• single joint isolated and distal free end lever e.g. leg extension

Question 18

close chain exercises

Answer 18

multi joint where distal aspect stabilized e.g. leg press

Question 19

hypertrophy

reps, intensity, rest

Answer 19

1-12 RM
moderate
1-2 minutes rest

Question 20

endurance

intensity, %1RM, reps, rest

Answer 20

light to moderate
40-60% 1RM
high reps e.g. 10-15+
less than 90 seconds rest

Question 21

power

%1RM, %1RM upper body, rest, sets

Answer 21

0-60%, 30-60% for upper body
3-5 minutes rest
3-5 sets per exercise

Question 22

tendinopathy eccentric loading

Answer 22

• beneficial for achilles structure
• mixed contraction types for more benefit

Question 23

tendinopathy isometric loading

Answer 23

• acute pain reduction
• corticol changes and motor neurone pool recruitment

Question 24

Osteoporosis

Answer 24

• low BMD
• microarchitectural deterioration of bone tissue
• physical inactivity and mechanical unloading

Question 25

OP risks

Answer 25

BMD values below OP levels = obtain over half of hip fractures

Question 26

OP training

Answer 26

- resistance and WB - moderate to high impact WB - high intensity resistance training - balance training | strong, steady and straight

Question 27

Osteoarthritis

Answer 27

- chronic joint disease (knee and hip) by structural changes - loss of articular cartilage, development of osteophytes, synovial inflammation, subchondral bone changes, muscle weakness and ligamentous laxiety - interplay of genetics, metabolic, biomechanical and biochemical factors

Question 28

OA treatment

Answer 28

- exercise (comparative effects to oral analgesics and NSAIDs)

Question 29

OA exercise

Answer 29

- low impact areobic exercise (improve CV fitness, pain, function and weight loss) - resistance training (lower limb/full chain) - mental health and depressive symptoms - flexibility, NM exercise/balance/proprioception, aquatic