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