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MSK introducing practice > Week 7 - exercise theory > Flashcards

Week 7 - exercise theory Flashcards

1
Q

What is eccentric exercise?

A

The muscle producing the force is lengthening during the exercise

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2
Q

Give an example of an eccentric exercise

A

step downs

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3
Q

What is compound exercise?

A

an exercise that works multiple muscle groups at the same time

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4
Q

Give an example of a compound exercise

A

deadlift

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5
Q

What is closed chain exercise?

A

distal aspect of the limb fixed to an object

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6
Q

Give an example of a closed chain exercise

A

push up

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7
Q

What is proprioceptive exercise?

A

exercises that may challenge stability and balance

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8
Q

Give an example of a proprioceptive exercise

A

wobble board

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9
Q

What is isometric exercise?

A

maintaining a static position for a period of time

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10
Q

Give an example of an isometric exercise

A

wall sit

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11
Q

What is polymetric exercise?

A

exercises in which muscles produce maximum force in short time periods

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12
Q

Give an example of a polymetric exercise

A

box jump

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13
Q

What is concentric exercise?

A

The muscle producing the force is shortening during the exercise

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14
Q

Give an example of a concentric exercise

A

bicep curl

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15
Q

What is open chain exercise?

A

distal aspect of the limb is free to move

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16
Q

Give an example of an open chain exercise

A

shoulder press

17
Q

How often should adults aim to do strengthening exercises?

A

twice a week

18
Q

How much moderate intensity activity should adults do a week?

A

150 minutes

19
Q

Define muscle strength

A

the ability of a muscle/muscle group to develop a maximal contractile force against resistance in a single contraction

20
Q

Define muscle power

A

the ability of a muscle to produce force at speed

21
Q

Define muscle endurance

A

the ability of a muscle to repeatedly exert force against resistance

22
Q

Define proprioception

A

perception or awareness of the position and movement of the body

23
Q

Describe the FITT principle

A

Frequency - how often do you need to be training
Intensity - at what level do you need to be training
Time - how long do you need to train for?
Type - What type of exercise should you be doing? strength training? Aerobic training? stretching? plyometrics?

24
Q

Describe the SOP training principle

A

specificity - what are you trying to achieve with this exercise?
Overload - the patient must be working at a slightly higher intensity that they normally would in order to elicit improvements
Progression - the intensity of the intervention should gradually increase as improvement occurs

25
Q

In the first 6-8 weeks what is the primary reason that strength increases?

A

Neural adaptation

26
Q

After 6-8 weeks why does strength increase?

A

Muscle hypertrophy, or growth is the driving force behind increasing strength

27
Q

Why are stretches normally prescribed?

A

to try and increase muscle length/ range of motion

28
Q

What is static stretching?

A

a specific position is held with the muscle on tension to a point of a stretching sensation

29
Q

What can static stretching help with?

A

It can help to increase ROM

30
Q

When does the greatest increase in ROM with static stretching occur?

A

15-30 seconds

31
Q

Why can static stretching be detrimental as part of a warm up immediately prior to exercise?

A

It can reduce performance in muscle strength, running and jumping

32
Q

What does active dynamic stretching usually involve?

A

moving a limb through its full range of motion several times

33
Q

What is ballistic stretching?

A

This refers to bouncing at the end range of motion

34
Q

Which type of stretching is no longer reccommended?

A

Ballistic

35
Q

What are the benefits of isometric exercise?

A

May suit patients with high irritability, can be used as an outcome measure (how long can patient hold before pain/fatigue)

36
Q

What are the benefits of eccentric exercise?

A

can load more than concentrically, may result in greater strength/muscle mass gains more quickly

37
Q

What are the benefits of concentric exercise?

A

functional

38
Q

When would you use open chain exercises vs closed chain exercises?

A

open chain - often used as progression in post-op rehab, but may be appropriate for your patient early on depending on the goal of the exercise
closed chain - often used in early post-op rehab, for example after ACL or rotator cuff surgery, but can also be used late on for big compound exercises

MSK introducing practice (8 decks)

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