Resistance exercise training:
can be applied manually by the PT or by patient with equipment:
- External stabilization
What fibers can remodel:
- Type IIB to Type IIA
SAID:
- specific adaptation to imposed demands - body systems adapt over time to the stresses placed on them - Do exercises that mimic the tasks you are trying to achieve
Inverse relationship between the sets and repetitions of an exercise and the
Intensity of the resistance
form of dynamic exercise in which the velocity of muscle shortening or lengthening and the angular limb velocity is predetermined and held constant by a rate-limiting device known as an isokinetic dynamometer.
Isokinetic exercises
What should be exercises first, large or small muscle groups:
Large
Shorter rest periods for:
Low intensity training
Strength decline in men and women before the age of 50:
Minor
Multi-joint or single joint exercises first?
Multi-joint
Initial, rapid gain in the tension-generating capacity of skeletal muscle is attributed largely to
Neural response
Neural endurance training adaptations:
None
When should you allow for a longer rest interval?
When the exercise intensity is higher
Who reaches maximal level strength first, men or women?
Women
form of resistance training in which a limb moves through a ROM against a constant external load.
• Dynamic exercise against constant external resistance
variation of intensity and volume during specific periods of resistance training
Periodization
related to strength and the speed of movement and is defined as the work (force x distance) produced by a muscle per unit of time (force X distance/time). It is the rate of performing work
Power
How to prevent fatigue during exercise:
Recovery time
Decrease muscle cramps and increases effectiveness of isometric regimen.
Repetitive contraction
time allotted for recuperation between sets and sessions of exercise
Rest interval
used to develop a submaximal but sustained level of co-contraction to improve postural stability or dynamic stability of a joint by means of midrange isometric contractions against resistance in antigravity positions and in weight bearing posture if weight bearing is permissible. Body weight or manual resistance is typically the source of resistance.
Stabilization exercises
ability of contractile tissue to produce tension and a resultant force based on the demands placed on the muscle. The greatest measurable force that can be exerted by a muscle or muscle group to overcome resistance during a single maximum effort
Strength
imposes varying levels of resistance to the contracting muscles to load the muscles more effectively at multiple points in the ROM. Resistance is altered throughout the range.
Variable resistance exercise
the total number of repetitions and sets in an exercise session
Volume
When muscles hypertrophy with high intensity, low-volume training, capillary bed density actually ____ because of an increase in the number of myofilaments per fiber.
decreases
Heavy resistance training athletes have ____ capillaries per muscle fiber than endurance athletes and even untrained individuals
fewer
Overload principle:
if muscle performance is to improve, a load that exceeds the metabolic capacity of the muscle must be applied-the muscle must be challenged to perform at a level greater than that to which it is accustomed.
Neural adaptions are attributed to motor learning and improved coordination and include:
increased recruitment in the number of motor units firing as well as increased rate and synchronization of firing
Cause for cardiopulmonary general fatigue:
o Decrease in blood sugar (glucose) levels o Decrease in glycogen stores in muscle and liver o Depletion of potassium, especially in the elderly patient
To improve muscle endurance
• 3-5 sets of 40-50 reps • maintaining an isometric contraction for incrementally longer periods of times
At the beginning of an exercise program the percentage necessary to achieve training-induced adaptations in strength: (% of one RM):
• 30-40% for sedentary, untrained individuals • 80% for those already highly trained • 40-70% for healthy but untrained adults • exercising at a low to moderate % is recommended for children and the elderly • significant deficits in muscle strength or to train for muscular endurance: 30-50%
Average volume numbers by percentage of 1RM
• 75% of 1 RM, complete ~ 10 reps before needing to rest • 60% of 1 RM: 15 reps • 90% of 1 RM: 4-5 reps
What factors go into chasing the right resistance training exercises:
• Cause and extent of primary and secondary impairments • Deficits in muscle performance • Stage of tissue healing • Condition of joints and tolerance to compression and movement • General abilities of the patient • Availability of equipment • Patient's goals and the intended functional outcomes of the program
List the potential benefits of resistance exercise
• Enhanced muscle performance: restoration, improvement or maintenance of muscle strength, power, and endurance • Increased strength of connective tissues: tendons, ligaments, intramuscular connective tissue • Greater bone mineral density or less bone demineralization • Decreased stress on joints during physical activity • Reduced risk of soft tissue injury during physical activity • Possible improvement in capacity to repair and heal damaged soft tissues due to positive impact on tissue remodeling • Possible improvement in balance • Enhanced physical performance during daily living, occupational, and recreational activities • Positive changes in body composition: increase lean muscle mass or decrease body fat • Enhanced feeling of physical well-being • Possible improvement in perception of disability and quality
Explain general principles & precautions/contraindications of resistance training
• Examination and evaluation • Prepare for resistance exercises • Have a warm up for resistance exercises, place resistance typically to distal end segment in which the muscle to be strengthened attaches, stabilization is necessary to avoid unwanted, substitute motions. For non weight bearing resisted exercises: external stabilization usually at proximal attachment of the muscle to be strengthened. During multipoint resisted exercise in weight bearing, patient must use muscle control to stabilize. • Intensity/amount • Number of reps, sets, and rest intervals • 8-12 reps for most adults • verbal or written instructions • monitor the patient • cool down
Strength training adaptations in connective tissues:
• Increase tensile strength of tendons, ligaments, and connective tissue in muscle • Increase bone mineral density; no change or possible increase in bone mass
Endurance training adaptation in connective tissues:
• Increase tensile strength of tendons, ligaments, and connective tissue in muscle • Increase in bone mineralization with land-based weight-bearing activites
use of resistance exercises that approximate or replicate functional demands•
• Integration of exercises into functional activities
Endurance training adaptations in skeletal muscles:
• Minimal or no muscle fiber hypertrophy • Increase in capillary bed density • Increase in mitochondrial density and volume (increase number and size)
Strength training adaptations in neural system:
• Motor unit recruitment (increase number of motor units firing) • Increase rate of firing (decrease twitch contraction time) • Increase synchronization of firing
Strength training adaptations in skeletal muscle:
• Muscle fibers hypertrophy: greatest in type IIB fibers • Possible hyperplasia of muscle fibers • Fiber type composition: remodeling of type IIB to type IIA; no change in type I to type II distribution • Decrease or no change in capillary bed density: decrease in mitochondrial density and volume
_____ increases linearly with chronological age in both boys and girls from birth through early and middle childhood to puberty.
• Muscle performance (specifically strength) in which part is related to the development of muscle mass
What does periodization do?
• Periodized training breaks up a training program into periods and builds systematic variation in exercise intensity and repetitions, sets, or frequency at regular intervals over a specific period of time.
Info about velocity:
• the velocity at which a muscle contracts significantly affects the tension that the muscle produces and subsequently affects muscular strength and power. The velocity is frequently manipulated in a resistance training program to prepare the patient for a variety of functional activities that occur across a wide spectrum of slow to fast velocities. • Concentric muscle contraction: during a max effort concentric muscle contraction: as the velocity of muscle shortening increases, the force the muscle can generate decreases • Eccentric: as velocity of active muscle lengthening increases, force production in the muscle initially increases to a point but then quickly levels off
Precautions of resistance training:
• valsalva maneuver: expiratory effort against a closed glottis must be avoided during resistance exercise • at risk patients • substitute motions • overtraining • overwork: progressive deterioration of strength in muscles already weakened by non-progressive neuromuscular disease • exercise induced muscle soreness (acute muscle soreness and delayed-onset muscle soreness) • pathological fracture
What are the determinants of resistance exercise? VVPF Sidearm
- Alignment - Stabilization - Intensity - Volume - Exercise order - Frequency - Rest interval - Duration - Mode of exercise - Velocity - Periodization Integration of exercises into functional activity
Types of dynamic exercise:
- Concentric - Eccentric
Power can be enhanced by either:
- Increasing work - reducing time
Rate of decline may be significantly less in elderly men and women who:
- Maintain a high level of physical activity
Contraindications to resistance training:
- Pain - Inflammation - Severe cardiopulmonary disease
The intensity of exercise and the degree to which the muscle is overloaded is also dependent on
- The volume - frequency - order of exercises - length of rest intervals
Skeletal muscle fibers that hypertrophy the most:
- Type IIB
Muscle fiber types listed from most easily fatigued to less easily fatigued:
- Type IIB - Type IIA - Type I
Rate of decline per decade in men and women in their 60s and 70s:
15-20%, then 30% thereafter
Rest time for mod intensity resistance training:
2-3 min
training effects (greater strength) have been reported employing a ____ RM
2-3RM to a 15
Number of sets recommended for adults:
2-4
Number of sets to improve muscle strength:
3 sets of a 10RM performed for 10 reps.
Duration of isometric:
6-10 sec hold
For significant changes to occur in muscle: ___-___ weeks of resistance training needed
6-12
Isometric intensity to improve strength:
60% muscle's maximum voluntary contraction to improve strength
the patient or limb should be positioned so the muscle being strengthened acts ____ the resistance of gravity and the weight.
Against
Throughout childhood, ____ have slightly greater absolute and relative muscle mass
Boys
associated with repetitive, dynamic motor activities such as walking/cycling/swimming which involve the use of the large muscles of the body.
Cardiopulmonary endurance
entire body diminished response because of prolonged activity. :
Cardiopulmonary general fatigue
motions in which body moves on a distal segment that is fixed or stabilized on a support surface. Movement at one joint causes simultaneous motions at distal as well as proximal joints. Weight bearing positions.
Closed chain
total time frame of a resistance training program
Duration
causes joint movement and excursion of a body segment as the muscle contracts and shortens or lengthens under tension
Dynamic exercise
ability to perform low-intensity, repetitive, or sustained activities over a prolonged period of time.
Endurance
the sequence in which muscle groups are exercised during an exercise session
Exercise order
the number of exercise sessions per day or per week
Frequency
to the ability of the neuromuscular system to produce, reduce, or control forces contemplated or imposed during functional activities in a smooth, coordinated manner.
Functional strength
Higher intensity or lower intensity exercises first?
Higher intensity
Longer rest periods for:
Higher intensity training
Reversibility:
If you don't use it, you lose it starting within a week or two after stopping the exercise
the exercise load (level of resistance)
Intensity
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
Internal stabilization
All those listed were:
Isometric examples
muscle contracts and produces force without an appreciable change in the length of the muscle and without visible joint motion.
Isometric or static
performed by someone
Manual
equipment/free weights
Mechanical
type of muscle contraction, position of the patient, form (source) of resistance, arc of movement, or the primary energy system utilized
Mode of exercise
resistance applied at multiple joint positions within the available ROM. Goal to improve strength throughout the ROM when joint motion is permissible but dynamic resistance not advised.
Multiple angle isometrics
____ also increases linearly during childhood years.
Muscle Endurance
the ability of a muscle to contract repeatedly against a load (resistance), generate and sustain tension, and resist fatigue over an extended period of time.
Muscle Endurance
What peaks first in boys, muscle mass or muscle strength:
Muscle Mass
____ is essentially determined prior to or shortly after birth.
Muscle fiber number
At puberty there is rapid acceleration in the development of _____ _____ especially in boys.
Muscle strength
involve low-intensity isometric contractions performed against little to no resistance. Used to decrease muscle pain and spasm and to promote relaxation and circulation after injury to soft tissues during the acute stage of healing.
Muscle-setting exercise
additional gains in strength late in a resistance training program even after muscle hypertrophy has reached a plateau:
Neural response
Open chain exercises are typically performed in:
Non-weight bearing positions
motions in which the distal segment is free to move in space, without necessarily causing simultaneous motions at adjacent joints.
Open chain