Therapeutic Exercise Chapter 6

force-velocity relationship

The speed of muscle contraction affects the force that a muscle can produce During concentric contraction, as the speed of contraction increases, the force of contraction decreases

Supersets

- 1 set of 8-10 reps of several exercises for the same muscle group performed one after another, or several sets of 8-10 reps of 2 exercises for the same muscle group with no rest between sets

neural adaptations

- Efficiency is increased and fatigue of the contractile mechanisms is delayed. - Initial increases in strength are related to motor learning and improved coordination - Result if decreased inhibition of CNS, decreased sensitivity of the GTO, and changes at the myoneural junction

Psychological and Cognitive

- Fear of pain, reinjury -Attention - Motivation and feedback These are all what type of factors?

Characteristics and Effects of Isometric Exercise

- Length of muscle remains constant while tension develops toward a maximal force against an immovable resistance - Develops static strength and endurance - May increase systolic BP - Repetitive isometrics - 20 per day, held for 6 seconds each against near-maximal resistance has been found to increase isometric strength

Pyramids

- one set of 8-12 reps with light resistance, then an increase in resistance over 4-6 sets until only 1 or 2 reps can be performed; can be reversed by going from heavy to light resistance

Multiple sets

- two or 3 warm-up sets with progressively increasing resistance followed by several sets at the same resistance

Split routine

- workouts exercise different muscle groups on successive days

SAID principle

-Stands for Specific adaptation to imposed demands

Determination of a Repetition Maximum (RM)

-The greatest amount of weight that a muscle can move through the available ROM with control a specific number of times - A 1-RM may be used as documentation of the baseline of dynamic strength of a muscle - Identifies the initial exercise load to be used - Especially useful when determining the exercise load for healthy adults

plyometric training

A form of exercise that requires forceful jumps or springing off the ground immediately after landing from a previous jump

muscle strength

Ability of contractile tissue (muscle) to produce tension and generate force against some resistance and the greatest measurable force that can be exerted by a muscle or muscle group to overcome resistance during a single maximum effort is called what?

muscular endurance

Ability to perform repetitive or sustained muscular contractions against some resistance for an extended period of time is called what?

Reversible Principle

Adaptations in muscle with resistance training are transient unless training-induced improvements are regularly used; Muscle has to be challenged with same level of resistance or greater

Type IIa fibers

Aerobic and anaerobic capabilities, intermediate fibers, fast oxidative glycolitic fibers

Determinants of Resistance Exercise Program

Alignment, Stabilization, Intensity, Volume (# of reps and sets), Frequency, Rest interval, Duration, Mode (arc of movement, type of contraction), Velocity, Variation of intensity and volume, Integration of exercise into functional activities, Alignment During Resistance Exercise

external stabilization

Applied manually by technician or by patient using equipment, belts, or firm surface

Direction of muscle fibers Line of pull of muscle Example-gluteus medius

Correct alignment during exercise is determined by what 3 factors?

resist fatigue

During muscular endurance one must do what, while sustaining tension against a load over an extended period of time?

electromyographic activity

During neural adaptations there is an increase in what which occurs during the first 4 to 8 weeks of training, with little to no evidence of muscle fiber hypertrophy.

increase

During overload principle the resistance training, either the volume (sets, repetitions) or intensity (resistance) can what?

Submaximal loading occurs when?

During tissue healing, After prolonged immobilization due to possible bone demineralization, When initially learning an exercise, With children and older adults, To increase muscle endurance, During warm-up and cool-down

prolonged time period

Endurance training requires low-intensity muscle contractions, a high number of repetitions over what amount of time?

Type II fibers

Fast twitch fibers. Higher contractile force. better for strength and power activities.

Oxford Protocol

First set 10 repetitions at 100% of 10 repetition maximum Second set 10 reps at 75% of 10 RM Third set 10 reps at 50% of 10 RM

DeLorme Protocol

First set 10 repetitions at 50% of 10 repetition maximum Second set 10 reps at 75% of 10 RM Third set 10 reps at 100% of 10 RM

48 hours

How long does it take for muscle atrophy to begin?

higher level

In order for a muscle to improve in strength, it must be forced to work at what in which it is accustomed to?

muscle endurance

In the transfer of training principle, If you work on exercise to improve muscle strength, you may also see an improvement in what?

Hypertrophy

Increased size and volume of the individual muscle fibers, Increased levels of protein synthesis with moderate-intensity exercise

Intensity

Intensity -What is the amount of weight or resistance lifted?

Progressive Resistance Exercises

Isotonic exercises that involve strengthening the muscles through a contraction that overcomes some fixed resistance produced by equipment such as dumbbells, barbells, tubing, and various weight machines

aerobic power

Maximal rate at which an individual can consume oxygen during the performance of all-out, exhaustive exercise; "best" index of cardiorespiratory fitness.

energy

Muscle needs adequate sources of what in order to contract, generate tension, and resist fatigue?

Muscular Strength, Endurance, & Power are Affected by

Muscle size, Number of muscle fibers, Neuromuscular efficiency, Biomechanical considerations (Position of tendon attachment, Length-tension relationship), Age, Overtraining, Fiber type

foundation

Muscle strength is the what of power training?

blood supply

Muscles require an adequate amount of what to provide the tissue with oxygen and nutrients and to transport waste products form muscle to other organs?

what is a type of resistance training technique?

Plyometric Exercise

Plyometric Exercise

Specific exercises that encompass a rapid stretch of a muscle eccentrically, followed immediately by a rapid concentric contraction of that muscle to facilitate and develop a forceful explosive movement over a short period of time; Emphasizes the speed of the eccentric phase

Types of Resistance Exercise

Static (Isometric) and Dynamic, Concentric and Eccentric, Isokinetic, Open-Chain and Closed-Chain, Manual and Mechanical, Strength training program, Endurance training program

women

Strength reaches maximum levels earlier in whom? (young and middle adulthood age factors that influence tension/muscle growth)

Endomysium

Surrounds individual muscle fibers

power training

System of weight training using low repetitions, heavy weights.

tensile strength

Tendons, ligaments, and connective tissue in muscle increase in what during resistance training?

length-tension relationship

The ability of a muscle to produce force depends on the length of a muscle A muscle can usually produce maximal force near its normal resting length If the muscle is lengthened or shortened, it will usually produce less force

functional strength

The ability of the neuromuscular system to produce, reduce, or control forces during functional activities in a smooth, coordinated manner

Perimysium

The connective tissue that surrounds fascicles.

Myosin

The contractile protein that makes up the thick filaments of muscle fibers

Repition Maximum

The greatest amount of weight that a muscle can move through the available ROM with control a specific number of times

transfer of training

The principle that carryover of training effects from one variation of exercise or task to another is called what?

Training zone

The range of overload required for fitness benefits to be acquired

motor neurons

The rapid gains of strength during neural adaptations is mostly due to increased recruitment and rate of firing of what?

SAID specificity of training

These three things are what is expected of which type of training? - Be considered in terms of type and velocity of exercise -Task-specific practice -Training should mirror the desired goal

capillary bed/ mitochondrial density

These two things decrease during high intensity resistance training. (Vascular and metabolic adaptations)

recovery time

This must be built into every resistance program?

50

Up to what age is decline in muscle/tension minimal?

Functional Strength Training

Uses integrated exercises designed to improve functional movement patterns in terms of not only increased strength and improved neuromuscular control but also high levels of stabilization strength and dynamic flexibility

endurance training

Using muscle force to raise, lower, or control a light external load for many repetitions over an extended period of time

strength training

Using muscle force to raise, lower, or control heavy external loads for a relatively low number of repetitions or over a short period of time

Type IIb fibers

WHITE, fast twitch, anaerobic fibers highly explosive activities such as maximal lifts and sprinting or jumping. greatest potential for hypertrophy

health status, diet, sedentary or active, medications, disease process, time of day

What are the factors that influence fatigue?

Power

What can be gained by either increasing the work a muscle must perform during a specified period of time or reducing the amount of time required to produce the work

set

What is a particular number of repetitions?

bone mineral density

What is indicated to be highly correlated with muscle strength and the level of physical activity across the life span; would help reduce risk of fractures and help with density when osteopenia or osteoporosis are present.

Hyperplasia

What is it called when the enlargement of an organ or tissue because of an abnormal increase in the number of cells in the tissues, thought to be because of longitudinal splitting of fibers occurs?

Frequency

What is the number of times an exercise is done in a week's period?

great than 80 percent

What is the percentage necessary to achieve training-induced adaptations for the highly trained individuals?

30-40 %

What is the percentage necessary to achieve training-induced adaptations for the sedentary, untrained individuals?

40-70 percent

What is the percentage necessary to achieve training-induced adaptations for the untrained adults, individuals?

Recovery Period

What is the rest interval between sets

greater than 3 minutes

What is the rest interval normally needed for high intensity exercise?

less than 2 minutes

What is the rest interval normally needed for low intensity exercise?

2-3 minutes

What is the rest interval normally needed for moderate intensity exercise?

Early Childhood/ Preadolescence

When it comes to age, which group has Muscle mass that increases linearly?

adolescence

When it comes to age, which group has strength levels that become significantly different between boys and girls.

submaximal isometric exercise

Which isometric exercises are frequently used in rehabilitation, especially acute and subacute phases?

isokinetic contraction

Which muscle contraction causes a muscle contraction produced by a variable external resistance at a constant speed?

isotonic contraction

Which muscle contraction causes the muscle to change in length with no change in tension?

isometric contraction

Which muscle contraction causes the muscle to develop tension without changing length important in postural muscle function and antagonistic muscle joint stabilization?

Tri-sets

a group of 3 exercises for the same muscle group performed using 2-4 sets of each exercise with no rest between sets

detraining

a reduction in muscle performance beginning within a week or two after the cessation of resistance exercise and continues until training effects are lost

stabilization

ability to maintain postural equilibrium and support joints during movement

internal stabilization

achieved by an isometric contraction of an adjacent muscle group that does not enter into the movement pattern but holds the body segment of the proximal attachment of the muscle being strengthened firmly in place

muscle fiber type adaptation

adaptation where Type IIB fibers seem to increase in size most readily is called what?

exercise load

amount of weight used as a resistance during an exercise

Fasicle

bundle of muscle fibers

Sarcomere

contractile unit of a muscle fiber

Epimysium

covers the entire skeletal muscle

Muscle (local) fatigue

diminished response of a muscle (progressive decrement in the amplitude of motor unit potentials)

stretch-shortening cycle

eccentric contraction followed immediately by concentric contraction

Endurance training program

emphasis is placed on increasing the time a muscle contraction is sustained or the number of repetitions performed.

oxidative and metabolic capacities

endurance training causes muscle adaptation with increased what?

positive

endurance training may have a more what type of impact on improving function than strength training does?

resistance exercise

exercise that forces muscles to contract against increased resistance; also called strength training

isometric exercise

exercise where Immobilization and disuse causes as much as 5% loss of static muscle strength per day

muscle setting exercises

exercise where Low intensity against little or no resistance

stabilization exercises

exercise where submaximal sustained contraction to improve postural or dynamic joint stability

muscle atrophy

lack of muscle activity; reduces muscle size, tone, and power

1RM

maximum amount of weight that can be lifted 1 time is called what?

Myofiber

muscle cell

concentric contraction

muscle shortens as it maintains tension

reps

number of times a specific movement is repeated

single set

one set of 8 to 12 reps of a particular exercise performed at a slow speed

multiple angle isometrics

resistance is applied at multiple joint positions within the available ROM

ecentric contraction

resistance is greater than muscular force being produced; muscle lengthens while producing tension

Progressive resistance exercise

resistance must be gradually, progressively increased as the muscles adapt to a given exercise

Circuit training

series of exercise stations is what type of training?

type 1 fibers

slow twitch, slow oxidative and red twitch fibers (aerobic)

overload principle

standard which states that gradual increase of a physical demand on the body will improve fitness

increased muscle fiber size and Neural adaptations

strength training causes an increase in the force-producing capacity of a muscle due to these two things?

Strength training program

the amount of resistance applied to a muscle is incrementally and progressively increased.

muscle power

the efficiency of a muscle contraction, measured by force and time... the rate of performing work.. is called what?

1 RM

the maximal weight that an individual can lift once during a dynamic resistance exercise

anaerobic power

the rate at which a person's body can meet the demand for short-term, intense activity

Cardiopulmonary (general) fatigue

usually due to decreased glucose levels, glycogen stores, and potassium levels