Resistance Exercise

DAPRE regimen (3)

1.) daily adjustable progressive resistance exercise 2.) based on 6-RM 3.) more systematic

Body composition: endurance training adaptations (2)

1.) no change in lean body mass 2.) decrease in % body fat

Initial resistance for sedentary, untrained individual, children elderly

30-40% of 1-RM

Open chain exercise WB or NWB?

NWB

Closed chain exercise WB or NWB?

WB

Detraining

a decrease in muscle performance begins within a week or two after stopping the resistance exercise and continues until training effects are lost

Set

a predetermined number of consecutive reps grouped together

Strength

ability of contractile tissue to produce tension and a resultant force based on the demands placed on the muscle

Endurance

ability to perform low-intensity, repetitive, or sustained activities over a prolonged period of time

Reversibility principle

adaptive changes in response to resistance exercise are temporary unless training- included improvements are used regularly or individual participates in a maintenance program

Muscle endurance

aka local endurance- ability of a muscle to contract repeatedly against a load (resistance), generate and sustain tension and resist fatigue over extended period of time

Cardiopulmonary endurance

aka total body endurance- repetitive, dynamic motor activity which involves use of the larger muscles of the body

Resistance exercise

any form of active exercise in which dynamic or static muscle contraction is resisted by an outside force applied manually or mechanically

Selected resistance training regimens

based on the overload principle and most use some form of mechanical resistance to load the muscle

Power training

by either increasing the work a muscle must perform during a period of time or reducing the amount of time required to produce a given force

Transfer of training

carryover of training effects from one exercise to another AKA overflow AKA cross-training effect

RM zone

complete a range of reps with a load before resting

Cardiopulmonary (general) fatigue

diminished response of an individual as the result of prolonged physical activity

Specificity of training

exercises in a program should mimic the anticipated function; should even include type and velocity of exercise and pt or limb position

Endurance training

having a muscle contract and lift or lower a light load for many repetitions or sustain a muscle contraction for an extended period of time

Adaptations

increase in maximum force-producing capacity of a muscle (increase in muscle strength due to an increase in muscle fiber size and neural adaptations)

application to endurance training: (overload principle)

increasing the time a muscle contraction is sustained or increasing the number of repetitions performed

Muscles adapt by...

increasing their oxidative and metabolic capacities which increase delivery and use of oxygen

Endurance training adaptations (nervous system)

none

Type of exercise selected depends upon:

primary and secondary impairments, muscle performance, stage of tissue healing, condition of the joints, general abilities, availability of equipment, and goals

application to strength training: (overload principle)

progressively and incrementally increase amount of resistance

SAID

specific applications to imposed demands

Strength training

systematic muscle or muscle group lifting, lowering, or controlling heavy loads for a relatively low number of repetitions over a short period of time

Repetition maximum (RM)

the greatest amount of weight (load) a muscle can move through the full available ROM with control, a specific number of times before fatiguing

Repetitions

the number of times a particular movement is repeated (the number of contractions performed)

Duration

total time frame of a resistance training program

Mode of exercise

type of muscle contraction, position of the patient, form of resistance, arc of movement, or primary energy system utilized

Periodization

variation of intensity and volume during specific periods of resistance training

Velocity of exercise

velocity of muscle contractions affects the tension that the muscle produces

Percentage of body weight to determine baseline strength

*bench press 30% BW *leg extension 20% BW *leg curl 10-15% BW *leg press 50% BW

Number of reps selected depends on..

...depends on pt status and whether goal is to improve strength or endurance

For eccentric muscle contraction: as velocity of muscle lengthening increases...

...force production initially increases but then levels off

For concentric muscle contraction: as velocity of muscle shortening increases...

...the force a muscle can generate decreases

Use as baseline measurement of a subject's maximum effort

1-RM

Types of muscle contraction (3)

1.) Isometric (static) 2.) Isotonic (dynamic) * concentric (shortening) *eccentric (lengthening) 3.) Isokinetic

Recovery from exercise (5)

1.) adequate time for intra-session and intersession recovery must be built into program so that body can restore itself to a state prior to the exhaustive exercise 2.) recovery from acute exercise in which force-producing capacity of muscle returns to 90-95% of pre-exercise capacity takes 3-4 minutes 3.) Recovery oxygen and energy stores are replenished quickly in muscles 4.) Lactic acid is removed within 1 hour after exercise 5.) Glycogen replaced after several days

Factors that determine if a resistance program is appropriate, effective, and safe (3)

1.) alignment 2.) stabilization 3.) intensity

Energy systems (2)

1.) anaerobic- high intensity few reps 2.) aerobic- low intensity high reps large muscle groups

Cardiopulmonary fatigue factors (4)

1.) body's ability to use oxygen efficiently 2.) decrease in blood glucose levels 3.) decrease in glycogen stores in muscle and liver 4.) depletion of potassium

Speed of muscle contraction (force-velocity relationship) (2)

1.) concentric contraction: increase in speed = decrease in tension 2.) eccentric contraction: increase in speed = increase in tension

Factors that influence tension generation in normal skeletal muscle (8)

1.) cross section and size of the muscle 2.) muscle architecture 3.) fiber-type distribution of muscle 4.) length at time of contraction- greatest tension when near resting length at time of contraction 5.) recruitment of motor units 6.) frequency of firing of motor units 7.) type of muscle contraction 8.) speed of muscle contraction

Factors that can lead to muscle fatigue (7)

1.) decrease in energy stores 2.) insufficient oxygen 3.) reduced sensitivity and availability of calcium 4.) build up of H+ 5.) decreased excitability at NMJ 6.) inhibitory input from CNS (protective) 7.) muscle fiber type

Muscle fatigue (3)

1.) decreased response of a muscle to a repeated stimulus 2.) there is a decrease in the amplitude of the MEPPs 3.) acute physiological response is normal and reversible

Reasons to use RM (2)

1.) document a baseline measurement of the dynamic strength of a muscle or muscle group 2.) identify an initial exercise load to be used during exercise

Progressive resistance exercise (2)

1.) dynamic resistance training in which a constant external load is applied to the contracting muscle by some mechanical means and incrementally increased 2.) the RM is used as the basis for determining and progressing the resistance

SAID principle

1.) extension of Wolff's law (body systems adapt over time to stresses placed on them). 2. specificity of training 3. transfer of training

Overload principle (2)

1.) for a muscle performance to improve, a load that exceeds the metabolic capacity of the muscle must be applied 2.) if demand remains constant after the muscle has adapted, the level of muscle performance can be maintained but not increased

Range of movement

1.) full arc motion- resistance through full available ROM 2.) short arc motion- resistance through a portion of the available range

Submaximal vs. maximal exercise loads (4)

1.) goals and expected functional outcomes of the program 2.) cause of deficits in muscle performance 3.) stage of healing of injured tissues 4.) patient's age, health, general fitness level

Initial exercise load (amount of resistance) (2)

1.) if applied manually, judgement made during the exercise 2.) with mechanical resistance, can be made quantitatively

Metabolic system and enzymatic activity: endurance training adaptations (4)

1.) increase ATP CP storage 2.) increase CP storage 3.) myoglobin storage 4.) increase creatine phosphokinase

Metabolic system and enzymatic activity: strength training adaptations (4)

1.) increase ATP storage 2.) increase CP storage 3.) myoglobin storage 4.) increase creatine phosphokinase

Body composition: strength training adaptations (2)

1.) increase in lean body mass 2.) decrease in % body fat

Connective tissue: strength training adaptations (2)

1.) increase in tensile strength of tendons, ligaments 2.) increase in bone mineral density, possible increase in bone mass

Connective tissue: endurance training adaptations (2)

1.) increase in tensile strength of tendons, ligaments, and CT in muscle 2.) increase in bone mineralization with land-based, weightbearing activities

Forms of resistance (6)

1.) manual 2.) mechanical 3.) constant load (fee weights) 4.) variable load (machine) 5.) accomodating resistance (isokinetic) 6.) body weight or partial body weight

Endurance training adaptations (skeletal muscle) (3)

1.) minimal or no muscle fiber hypertrophy 2.) increase in capillary bed density 3.) increase in mitochondrial density and volume

Strength training adaptations (nervous system) (3)

1.) motor unit recruitment (increased number of motor units firing) 2.) increased rate of firing 3.) increased synchronization of firing

Strength training adaptations (skeletal muscle) (5)

1.) muscle fibers hypertrophy 2.) possible hyperplasia of muscle fibers 3.) fiber type composition: remodeling of STFR to FTFR 4.) decrease or no change in capillary bed density 5.) decrease in mitochondrial density and volume

Power (4)

1.) rate of doing work 2.) work (force x distance) produced by a muscle per unit of time (force x distance/time)= the rate of performing work 3.) Can be single bust of high-intensity power (called anaerobic power). 4. Can be repeated bursts of less intense muscle activity (called aerobic power)

Oxford regimen (4)

1.) regressive loading in each set 2.) decreases resistance as muscle fatigues 3.) rest interval between sets 4.) decreases resistance incrementally over time to apply progressive overload

Submaximal loading for (6)

1.) the early stages of soft tissue healing when injured tissues must be protected 2.) after prolonged immobilization 3.) when initially learning an exercise to emphasize the correct form 4.) most children or older adults 5.) when goal of exercise is to improve muscle endurance 6.) to warm up and cool down prior to and after a session of exercise

Frequency (5)

1.) the number of exercise sessions per day or week 2.) dependent upon intensity, volume, pt's goals, general health status, response to training, previous participation in a resistance exercise program 3.) high intensity eccentric exercise should be performed less frequently 4.) generally 2 to 3 times per week, every other day, or up to 5 times per week 5.) with maintenance program frequency is reduced

Exercise order (4)

1.) the sequence in which muscle groups are exercised in a session 2.) large muscle groups should be exercised before small muscle groups 3.) multi-point exercises should be performed before single-joint exercises 4.) higher intensity exercises before lower intensity exercises

Rest interval (3)

1.) time allotted for recuperation between sets and sessions 2.) higher intensity=longer rest interval 3.) need 6 to 12 weeks of resistance training for hypertrophy or increased vascularization

Clinical signs/symptoms of muscle fatigue (7)

1.) uncomfortable sensation in the muscle, pain, cramping 2.) tremulousness in the contracting muscle 3.) an unintentional slowing of movement with further reps 4.) active movements are jerky not smooth 5.) inability to complete the movement through full ROM against same level of resistance 6.) use of substitute motions to complete movement pattern 7.) inability to continue low intensity physical activity

DeLorme regimen (4)

1.) use of three sets of a percentage of a 10-RM with progressive loading during each set 2.) build a warm up period into the protocol 3.) rest interval between sets 4.) increases the resistance over time to apply progressive overload

Near-maximal or maximal loading for (4)

1.) when the goal is to increase muscle strength, power, or size 2.) for healthy adults in an advanced stage of a rehab program 3.) in a conditioning program for adults with no known pathology 4.) for individuals training from competitive weightlifting or body building

Initial resistance for healthy but untrained individuals

40-70% of 1-RM

Initial resistance for those already highly trained

>80% of 1-RM