Week 12

Question 1

Why do therapeutic exercise?

Answer 1

1. Recover after injury/surgery
2. Prevention
3. Improve general health

Question 2

AROM (Active range of motion):

Answer 2

Strength through full ROM

Question 3

AAROM (Active assisted range of motion):

Answer 3

Regain full ROM

Question 4

PROM

Answer 4

only for ROM

no strength involved

Question 5

Why do flexibility exercises?

Answer 5

• Aim to “reestablish length of a muscle”
• Muscle is strongest when it’s longest
• Tightness in muscle restricts blood flow

Question 6

Goal of flexibility exercise

Answer 6

Increased ROM of joint

altering the extensibility of muscles

Question 7

Proprioception

Answer 7

Knowing where your body is in space

Question 8

Muscle spindle

Answer 8

Found in ‘muscle belly’

–> its job is to tell brain 1) speed (how fast) and 2) length (how long) of muscle
- Keeps from injury

Question 9

Golgi Tendon

Answer 9

Found in muscle tendon

Its job is to tell how much tension is in the muscle, so it doesn’t tear

Question 10

Static stretching

Answer 10

traditional stretch

1) Slow – move too fast
Actively causes muscle to tense up
Why? Muscle spindles are affected

2) Talk about pain
Should never feel above a 3/10 on pain scale when exercising

Question 11

How long should you do static stretching for? why?

Answer 11

Under 65 = 30-60 seconds: allows muscle spindle to stop firing

Over 65 = 60 seconds: changes in collagen

Question 12

What should you do after static stretching

Answer 12

• 3-5 minutes of repetitive activity (walking, active arm exercises)

NEVER static stretch BEFORE gym/recreational activities
–> Causes microtrauma to muscles, need to recover

Why after workout?
- Speeds muscle recovery

Question 13

difference between static and dynamic stretching

Answer 13

static
- Hold elongated position
- Isolate muscle group
- 30-60 seconds
- Example: Hamstring stretch

dynamic
- Progress length/speed muscle
- Usually UE/LE
- No hold = no damage
- Example: leg swings

Question 14

What muscles will get tight if sedentary/geriatrics population?

Answer 14

• Hip flexors
• Hamstrings
• Hips
• Core (weakness)

Work major muscle groups 2x per week

Finish with gentle stretching

Question 15

What kind of CT changes are there in geriatrics?

Answer 15

CT stiffens – decrease in water content, increase in collagen bundling, increase in elastic crosslinks

CT changes: less H2O in the collagen

Question 16

When do you do stretching with kids?

Answer 16

Growth spurts

With injuries

Not very flexibility focused since kids are always moving, more prevalent in seniors

Question 17

Why do myofascial release?

Answer 17

1. Sustained pressure
2. Causes a reset of the muscle spindle/increase circulation

Faster recovery
Even better if combined with static stretch

Does not negatively affect performance = can be done before sport/activity

Question 18

Roller

Answer 18

used for large area of body (whole muscle)

Smaller = specific spots of muscle

Question 19

Roller massage bars

Answer 19

Alternative for those with limited mobility

Question 20

When should you use a ball vs a roller bar vs a foam roller?

Answer 20

Ball – specific spot
Roller bar – elderly
Foam roller – entire muscle