Determinants of Resistance Exercise

What is the criticism for repetition maximum?

uses a significant load by trial and error

What is the Borg scale of rating of perceived exertion?

- can be used instead of 1 RM - has 10 or 20 point scale on measuring physical activity intensity level

What is the relationship between intensity and volume, and time needed in between sessions?

- greater intensity and volume = more time needed between sessions for recovery - inadequate recovery could cause decline/injuries

Integration of Rest Into Exercise

- higher intensity: 3-5 minutes - moderate intensity: 2-3 minutes - low intensity: < 2 mintues

Frequency of an exercise is dependent on what other determinants?

- intensity - volume - patients goals - health status of the patient

Isometric, Concentric and Eccenric

- isometric: muscle contraction with no joint movement - concentric: shorten muscle - eccentric: lengthen muscle

Training in Terms of 1 RM with Resistance Exercise

- occurs as a percentage of 1 RM - 30-40% for the sedentary or untrained patient - > 80% for highly trained individuals - between 40 and 70% = typical for most normal patients

What are alternative methods of determining baseline strength or an initial exercise load?

- one RM max can be done in reverse - pick a weight and check the number of reps that can be performed (ex: if 10 bicep curls for 6 reps = 10# is 6 rep max) - % of body weight - dynamometry

Alignment and Stabilization for Resistance Exercises

- proper fiber orientation and normal postural positioning - external stabilization can be applied manually by the therapist or with equipment such as straps and belts - internal stabilization (better than external) can be achieved by isometric contraction to stabilize the body or one side of the joint (usually proximal side)

What is duration?

- total number of weeks or months that a program is carried out - can last from a month to a lifetime - early changes are a results of neural adaptation

How do you change the exercises to focus more on power?

- turn them into faster more ballistic exercise - endurance - 3-5 sets of 50ish reps

What is a normal set number?

2-4 sets

Should the larger or smaller muscle groups be exercised first?

large muscle groups before small groups

75% of 1 RM is normally approximately _____ reps. For strength, it is between ______________ rep max.

- 10 - 2 and 15

What is the duration for hypertrophy and vascularization?

need at least 6 to 12 weeks