Aerobic / Resistance / Aquatic Exercise
Myocardial oxygen consumption
Oxygen consumed by the myocardial muscle
Contraindications for resistance exercise?
Pain, inflammation, severe cardiopulmonary disease
Exercise
Planned and structured physical activity designed to improve or maintain physical fitness
Center of buoyancy
Reference point of an immersed object on which buoyant (vertical) forces of fluid predictably act
Deconditioning
Seen with prolonged bed rest; Seen in patients with an extended, acute Illness or long-term chronic condition
SAID Principle
Specific Adaptation to Imposed Demands: the body will adapt according to the specific type of training that is utilized, specifically mirror the desired goal
Surface tension
Surface of a fluid acts as a membrane under tension; Extremity that moves through the surface performs more work than if kept under water; Using equipment at the surface of the water increases the resistance
Frequency
The # of times per week resistance exercises are performed
Length-Tension Relationship
The ability of a muscle to produce force depends on the length of the muscle, Max force occurs near its normal resting position, Muscle is lengthened or shortened = less force
Power training
The greater the intensity of the exercise and the shorter the time period taken to generate force, the greater the muscle power (ex. plyometrics training, stretch-shortening drills)
Hydrostatic pressure
The pressure exerted by the water on immersed objects
Power
The rate at which work is performed (Power=Force x Distance/Time)
force-velocity relationship
The speed of a muscle contraction affects the force that the muscle can produce
Archimedes' Principle
The upward force on the body when immersed in water is equal to the amount of water that has been displaced by the body
Duration
Total # of weeks or months during which a resistance program is carried out
Volume
Total amount of work performed= (#of reps x intensity/load = volume)
Manual
Type of active-resistive exercise in which external resistance is provided by a therapist or other health professional, self
ATP-PC system
Used for ATP production during high-intensity, short duration exercises = sprinting 100 m; Provides energy for up to 15 sec; Does NOT require oxygen
Exercise stress testing
Used to evaluate disease severity and prognosis and determine functional capacity, especially for exercise prescription and counseling
Cardio endurance
aerobic/oxidative energy system
Specific heat
amount of heat (cal) required to raise the temp of 1 g of substance by 1 deg
Resistance exercise
an activity in which dynamic or static muscle contraction is resisted by an outside force applied manually or mechanically
Reversibility Principle
benefits of exercise are transient and reversible, Can occur rapidly, after 2 weeks of detraining
What is the water-temp range for flexibility, strengthening, gait training, relaxation?
between 26 -35 C (78.8-95 F)
For higher intensity activity, water temp should be ?
cooler
Advantages of aquatic exercise
dec WB'ing, improved therapist handling, control over amount of resistance, dec risk of falling
Concentric contraction = as speed of contraction increases, force of contraction ...?
decreases
Progression of an exercise program?
increase time first, then frequency, intensity last
Eccentric contraction = as speed of contraction increases, force of contraction ...?
increases
Moment arm (lever arm)
linear distance form the axis of rotation to the site of the external load
1 RM
max amount of weight that can be lifted once
Isotonic
muscular contraction is generated with the muscle exerting a constant tension/constant load, 2 types: concentric, eccentric
Aerobic metabolism
oxygen is required• Used predominantly during low intensity, long duration exercises = running/marathon; Provides energy as long as nutrients are available
DOMS
post exercise soreness as result of microtrauma to muscle/connective tissue during resistance training - 12-24 hrs after
PNF stands for?
proprioceptive neuromuscular facilitation
Fast-twitch (type IIB)
recruited for activities requiring power, anaerobic
Fast-twitch (type IIA)
recruited for both anaerobic and aerobic activities
Slow-twitch (type I)
recruited for endurance activities, low-intensity exercise
COB in the vertical position is at the ?
sternum
Endurance
the ability of a muscle to contract repeatedly against a light external load and resist fatigue over a prolonged period of time
Muscle performance
the ability of a muscle to do work
Torque
the ability of an external load to produce ROTATION around an axis, Calculated by multiplying the magnitude of the load by the moment arm
Functional strength
the ability to produce the appropriate amount of force, during functional activities in a smooth, coordinated manner
Strength
the greatest amount of force that can be produced within a muscle during a single contraction and can be assessed clinically using 1 REP MAX (1 RM)
Pascal's law
the pressure exerted by fluid on an immersed object is equal on all surfaces of the object (As density of water and depth immersion increases, so does the hydrostatic pressure)
Pt. with unilateral LE amputation leans toward ?
the residual limb side
Strength training
the systematic practice of using muscle force to raise, lower, or control heavy external loads for a relatively low number of reps or over a short period of time
Are UE exercises or LE more taxing on body systems?
upper extremity
Aquatic exercises
use of water that facilitates the application of therapeutic interventions that include stretching, strengthening, joint mobes, balance and gait training, and endurance training
Anareobic Glycolysis
used for high-intensity, short duration activities = sprinting 400-800 m; 50% Slower than ATP-PC system, 30-40 sec of muscle contraction; Does NOT require oxygen; Results in formation of lactic acid = muscle fatigue
Endurance training
using muscle force to raise, lower, or control a light external load for many repetitions over an extended period of time
The greater the ? of the fluid, the greater the force required to create movement in the fluid
viscosity
For mobility, flexibility, relaxation, water temp should be ?
warmer
Contraindications for aquatic therapy
• Cardiac failure/unstable angina• Respiratory dysfunction, VC < 1 L• Peripheral Vascular Disease• Active bleeding/hemorrhage• Severe kidney disease• Open wounds without occlusive dressing, colostomy, skin infections• Incontinence, uncontrolled B/B• Menstruation without internal protection• Water and airborne infections or disease - Flu, GI issues, poliomyelitis• Uncontrolled seizures in last year
Factors that influence fatigue
• Health status• Diet• Lifestyle (sedentary, active)• Neuromuscular, cardiopulmonary, inflammatory, cancer-related, psychological disorders• Environmental factors: temp, altitude, air quality
Physical activity
"Any bodily movement produced by the contraction of skeletal muscles that results in a substantial increase over resting energy expenditure"
Precautions for aquatic therapy
- Fear of water - neurological disorders - respiratory disorders - cardiac dysfunction - small open wounds and lines
What are the three components of hydromechanics?
1) Laminar flow- each particle of a fluid follow a smooth path without crossing paths= slow movement 2)Turbulent flow- fluids flow in erratic, small whirlpool-like circles called EDDY currents/EDDIES; > turbulence = > resistance 3)Drag- cumulative effects of turbulence and fluid viscosity acting on an object in motion; Normally opposes the direction of the body's motion
specific gravity of water is equal to ?
1.0
METs for "Light" intensity
1.0-2.9 METs
How much WB'ing for a person submerged to C7 vertebra?
10%
Oxford method
100%, 75%, 50% of 10 RM, diminishes resistance as muscle fatigues
Water retains heat how many times more than air?
1000x
How to calculate % HRmax?
220-age for max heart rate Lower THR = HRmax x 55% Upper THR = HRmax x 90%
Water conducts temp how many times faster than air?
25x
Ambient air temp should be ? deg C higher than water temp
3
METs for moderate intensity
3-5.9 METs
Amount of aerobic physical activity recommended for adults ages 18-65?
30 min mod 5x/week or 20 min vigorous 3x/week
Amount of aerobic physical activity recommended for older adults 65+ ?
30 min mod 5x/week or 20 min vigorous 3x/week
What should water temp be for acute painful musculoskeletal injuries, elevated pain threshold, decrease muscle spasm?
33 C (91.4 F)
How much WB'ing for a person submerged to xiphoid process level?
33%
How much WB'ing for a person submerged to ASIS level?
50%
DeLorme's Method
50%, 75% and 100% of 10 RM, based on repetition max of 10
METs for vigorous intensity
6-8.8 METs
Amount of aerobic physical activity recommended for children ages 6-17?
60 min mod-vigorous per day
Typical human body has specific gravity of ?
< 1.0; person will generally float when fully submerged in water
Muscular endurance
ATP-CP and glycolysis energy systems
Adaptation
Ability of the cardiovascular system and muscles to adapt to the training stimulus over time
Physical fitness
Ability to perform physical work
Endurance
Ability to work for prolonged periods of time and resist fatigue
Reversibility Principle
Adaptations seen with resistance training are reversible if the body is not regularly challenged with the same level of resistance or greater
Mechanical
Any form of exercise in which external resistance is applied by means of some type of exercise equipment
Maximum oxygen consumption
Body's capacity to use oxygen
Intensity
Determined by amount of weight that is being used - may be expressed as % of 1RM
Overload principle
For a muscle to adapt and become stronger, the load that is placed on it must be greater than what it is normally accustomed to
Valsalva maneuver
Forceful exhalation against a closed glottis, nose, and mouth while simultaneously contracting the abdominal muscles
FITT stands for?
Frequency, Intensity, Time, Type of exercise
Viscosity
Friction occurring between molecules of liquid resulting in resistance to flow
Rest intervals needed for high intensity & low intensity
High intensity = longer rest interval is needed: > 3 min, Low intensity = shorter rest interval: 1-2 min
To increase Muscular Endurance:
High rep sets = 15 reps/set, 67% of 1 RM, 1-2 min rest between sets
Responses providing additional oxygen to muscle?
Increased blood flow, Increased oxygen extraction, Oxygen consumption
Respiratory responses to exercise?
Increased gas exchange (O2/CO2), Increased O2 extracted from arterial blood, Increased frequency/tidal volume, alveolar ventilation
Exercise order/sequence
Large muscle groups before small, Multi-joint exercises before single joint, High intensity exercises before low intensity (after warm up)
Isokinetic
Muscular contraction is generated with a constant maximal velocity/speed and variable load
Isometric
Muscular force is generated without a change in muscle length or visible joint motion