Chapter 3- Stretching

When the speed of limb movement is held consistent by a rate-controlling device, the type of contraction is termed _____.

isokinetic

____ training is only appropriate in later stages of rehab; the patient must have 80-85% of their strength. This type of training is based on the ____ reflex, where the muscle "stores" elastic energy during eccentric phase, and transfers that energy to the concentric muscle. ______ to plyometrics include pain, inflammation, and instability

plyometric, stretch, contraindications

____ are known as stretch-shortening drills. They are high-intensity, high-velocity exercises that emphasize development of muscle ____ and ____. Quick bursts of force in functional movement patterns are often necessary if a patient is to return to a high-demand occupational activity.

plyometrics, power, coordination

If muscle performance is to improve, a load that exceeds the metabolic capacity of the muscle must be applied, that is, the muscle must be CHALLENGED to perform at a greater level to that which it is accustomed. This is known as the ____ principle.

Overload

____ is a term more commonly used to describe a decline in physical performance in HEALTHY individuals participating in a high-intensity, high-volume strength and endurance training program. It can be prevented by having adequate time to ____ inbetween exercise sessions, slowing the progression of exercises, and having an adequate diet and ____ intake.

Overtraining, rest, fluid

_____, sometimes called ____ weakness, refers to progressive deterioration of strength in muscles already weakened by non-progressive neuromuscular disease. ____ is key to dealing with this phenomenon by progressing slowly and cautiously with resistance exercises.

Overwork, overwork, prevention

___ ___ is any form of active exercise in which a dynamic or static muscle contraction is resisted by an outside force, applied manually or mechanically. It is also referred to as ___ ___.

Resistance exercise, resistance training

Therapists use the _____ principle to determine the exercise program they use with their patients, based on meeting specific functional needs and goals. This principle is an extension of ____ law, which states that body systems adapt over time to stresses that are placed upon it.

SAID (specific adaptation to imposed demands), Wolff's

___ ___ ___ often develops during or directly after strenuous exercise performed to the point of muscle exhaustion. It occurs when the muscle becomes fatigued during acute exercise because lack of adequate ___ flow and oxygen, and temporary build-up of metabolites in the muscle. An appropriate cool-down period of low-intensity exercise can facilitate the ___ ___ process.

acute muscle soreness, blood, active recovery

In order to effectively strengthen a specific muscle or muscle group and avoid substitute motions, appropriate ____ and_____are needed. Proper ____ is determined by the direction of the muscle fibers and the line of pull of the muscle to be strengthened. Effective ____ is imperative in order to maintain appropriate ____, ensure correct muscle action and movement pattern, and avoid unwanted substitute motions during resistance exercises.

alignment, stabilization, alignment, stabilization, alignment

Weight-bearing, ____-____ exercises of a specific area have shown to increase or maintain bone-mineral density, and is recommended for pts with osteoporosis. Research shows that these adaptation require ____ intensity training over a period of ___ month to 1 year.

close-chain, moderate, 9

Even MORE benefits of resistance exercise: -Positive changes in body ____: more ___ muscle mass and/or less body ___. -Enhanced feeling of physical ___-___ -Possible improvement in perception of ____ and quality of life

composition, lean, fat, well-being, disability

___ ___ ___ ___ occurs 12 to 24 hours after completion of vigorous and unaccustomed resistance training, and is noticeable in the muscle belly or myotendinous junction. High-intensity, ____ exercise activities consistently cause the most severe __ __ __ __ symptoms. The symptom is thought to be caused by _____ to the muscle fibers during the workout. Progressing the intensity gradually, having low-intensity warm-up and cool-down, and gently stretching before and after exercise are thought to limit these symptoms.

delayed-onset muscle soreness,eccentric, DOMS, microtrauma

____ resistance provides variable resistance, depending on its length. Advantages are that its ____, versatile, safe at faster speeds, and _____. Disadvantages are that it is not quantifiable, and there is no _____.

elastic, portable, inexpensive, stabilization

Muscle ___ is the ability of the muscle to perform low-intensity, repetitive, or sustained activities over a prolonged period of time. It is the ability of a muscle to contract repeatedly against a ____, generate and sustain tension, and resist ___ over an extended period of time. It is required by the postural muscle in order to maintain balance and proper alignment,

endurance, load, fatigue

Advantages of ___ ___ and ____ ____: - exercises can be set in many different positions -can be set up for home exercises and use for non-weight-bearing and weight-bearing activities. -resistance can be increased by very small increments -can be used for patients with many different levels of strength

free weights, pulley systems

Disadvantages of ___ ___ and ___ ___: -no stabilization -availability of different sizes and weights -performed slowly -may require a spotter

free weights, pulley systems

In resistance training, the ____ refers to the # of session per day or week. Too many sessions causes overtraining. The ____ refers to the # of weeks/months which the program is continued. The ___ period is dependent upon the intensity and volume of the training. For the elderly, the average is 1-3 minutes.

frequency, duration, recovery

When muscles ______ with high-intensity, low-volume training, ____ bed density actually decreases because of an increase in the number of myofilaments per fiber. This is associated with reduced _____ capacity of themuscle.

hypertrophy, capillary, oxidative

______ is an increase in size of an individual muscle fiber as a result of increased protein synthesis and a decrease in protein degradation. _____ is and increase in the # of muscle fibers, suggested to be due to the splitting of muscle fibers. The fibers split when they are large enough to the point of being inefficient, and subsequently split to form 2 distinct fibers.

hypertrophy, hyperplasia

An ____ exercise is a form of static exercise in which a muscle contracts and produces force without an appreciable change in length of the muscle, and without visible joint motion.

isometric

In the exercise sequence, ____ muscles should be worked before ____ muscle, and ___-___ muscles before ___-___ muscles.

larger, smaller, multi-joint, single-joint

Some examples of ___ resistance include the therapist and self. This type of resistance is useful early in the resistance program, but are limited to the therapist's strength and are not quantifiable. Some examples of ____ resistance include any type of machine or weight. The results are quantifiable.

manual, mechanical

The ___ of exercise in a resistance exercise program refers to the form or type of exercise, or the manner in which the exercise is carried out. this also encompasses the form of resistance, or how the exercise load is applied (free-weight, theraband, manually, etc.).

mode

___-___ isometrics is a system of isometric exercises where resistance is applied, manually or mechanically, at multiple joint positions within the available ROM. This approach is used when the goal is to improve ___ throughout the ROM when joint motion is permissable, but _____ resistance is painful or contraindicated.

multi-angle, strength, dynamic

In resistance training, the initial, rapid gain in the tension-generating capacity of skeletal muscle is largley due to _____ responses, not adaptive changes in muscle itself. These ____ adaptations are attributed to improved motor learning and coordination as an increased # of ____ units fire, and the rate and synchronization of firing increases. It is suspected that the ____ function of the CNS causes these overall changes.

neural, neural, motor, inhibitory

In an ___ chain exercise, the distal joint moves freely, and limb movement only occurs distal to the moving joint. In a ____ chain exercise, the distal end or segment is fixed while the proximal end moves, typically causing multi-joint movements.

open, closed

Some contraindications to resistance training include ___, ____, and severe ____ disease. If a patient experiences ___ during unresisted movement, dynamic resistance exercises should not be initiated. Both static and dynamic exercises are contraindicated in the presence of ____ neuromuscular disease, as resistance could cause irreversible deterioration. Only dynamic exercises are contraindicated with acute joint ____. When a client has severe ___ disease, any resistance training is contraindicated until there is clearance from a physician.

pain, inflammation, cardiopulmonary, pain, inflammatory, inflammation, cardiopulmonary

Some of the benefits of resistance exercise: -Enhances muscle ____: restoration, improvement, or maintenance of muscle strength, power, and endurance -Increased strength of ___ tissues -Greater bone mineral ____, or less bone _____ -Decreased ____ on joints during physical activity

performance, connective, density, demineralization, stress

____ employs high-velocity eccentric to concentric muscle-loading, reflexive reactions, and functional movement patterns. The rapid eccentric loading phase is the ____ cycle, and the concentric phase is the ____ cycle. The phase inbetween these cycles is called the _____ phase. This phase must be kept short to maximize muscle tension

plyometrics, stretch, shortening, amortization

In relation to muscle performance, muscle ____ is the ability to generate force quickly. It is the rate at which work is performed. It is defined as the work produced by a muscle per unit of time. (force x distance)

power

Some factors to consider when using resistance traingin include: -_____ for the patient -level of pre-morbid conditioning -stage of ____ (acute,intermediate, or a later stage) -____ tolerance due to injury/pathology -most appropriate types of _____ to use -desired _____

precautions, injury, exercise, contractions, outcomes

The ____ ____ is used as the basis for determining and progressing the resistance. It is the maximum amount of resistance that a muscle can overcome for the desired number of _____.

repetition maximum, repetitions

Actin and myosin filements slide past one another, causing the sarcomere to shorten. The individual myofilaments do not change length, but overlap each other to shorten the sarcomere. Crossbridges form between the actin and myosin filaments. This theory is known as the ___ ___ theory.

sliding filament

Some more benefits of resistance exercise: -Reduced risk of ___-___ injury during physical activity -Positive impact on tissue ____ for repairing tissue damage -Possible improvement in ____ -General enhanced ____ performance

soft-tissue, remodeling, balance, physical

____ exercises are used to develop submaximal but sustained level of co-contraction to reduce instability and enhance joint or ____ stability. This exercise is performed with midrange isometric contractions in ____ positions and in weight-bearing postures if it is permissible.

stabilization, antigravity

To achieve adaptive changes in ____ muscle performance, and isometric contraction should be held for ___-___ seconds. This allows time for peak tension to develop and for metabolic changes to occur in the muscle. A 10-second contraction allows a 2-second rise time, a 6-second hold time, and a 2-second fall time.

static, 6, 10

The need for ___ strength and endurance is apparent in almost all aspects of control of the body during functional activities. Functional control involves the ability to hold aposition against high-level resistance for a short time, or low-level resistance for a long time. Muscular ____ is achieved through traingin with the use of isometric exercise.

static, endurance

In general, ____ is the ability to produce tension and generate force. It is also a broad term that refers to the ability of ______ tissue produce tension and a resultant force based on the demands placed on the muscle. Specifically, muscle ____ is the greatest measurable force that can be exerted by a muscle or muscle group to overcome resistance during a single, maximum effort.

strength, contractile, strength

Strength improvement in ____ probably occurs at the musculotendinous junction whereas increased _____ strength may occur at the ___-___ interface. The strength of both is believed to improve in order to support the adaptive strength and size changes in muscle. Consequently, these structures increasing in strength may be less prone to injury.

tendons, ligament, ligament-bone,

The ___ ___ is an expiratory effort against a closed glottis, and must be avoided during resistance exercise. A deep inspiration of breath is followed by a closed glottis and contraction of the abs. This increases intra-abdominal and intrathoracic pressure, forcing blood from the heart and raising ___ ___. Those at higher risk are cardiac patients, CVA patients, and those with hypertension.

valsalva maneuver, blood pressure

The ___ of an exercise is the summation of the total number of repetitions and sets of a particular exercise during a single exercise session. There is an inverse relationship between ____ and intensity of resistance exercise: the higher the intensity (load), the lower the ____ must be, and the converse is true. For strength training ___-___ reps is recommended.

volume, volume, volume,6,12

Type __ muscle fibers generate a low level of muscle tension but can sustain the contraction for a long time. These fibers are geared toward aerobic metabolism and are slow to fatigue. An example of these fibers are in the postural muscles, allowing them to sustain a low level of tension for extended periods of time.

1

The fiber distribution of a muscle affects how resistant it is to fatigue. Type ___ muscle fibers generate a lot of tension in a short time period, are geared toward anaerobic metabolic activity, and fatigue quickly. Muscles with a large distribution of these fibers produce a great burst of tension to enable a person to lift, lower, or pull a heavy load. An example is the biceps.

2

The warm-up period before strength period should last ___-___ minutes. When placing the resistance, it should be at the ____ end of the segment. In a(n) ____ contraction, resistance is applied in the opposite direction of the desired motion. In a(n) ____ contraction, resistance is applied in the same direction of the desired motion

5-10, distal, concentric, eccentric

What type of resistance training does this describe: A pre-established sequence of continuous exercises are performed in successions at individual exercise stations that target a variety of major muscle groups.

Circuit weight-training

Which type of contraction results as resistance increases and velocity decreases? It is a form of dynamic muscle loading where muscle tension develops, physical shortening of the muscle occurs, and an external force is overcome, as in lifting a weight.

Concentric

The ____ technique builds a warm-up period into the protocol, whereas the ____ technique diminishes the resistance as the muscle fatigues. Both technique incorporate a ____ intervals between sets, gradually increase _____over time, and result in training-induced strength over time.

DeLorme, Oxford, rest, resistance

Which type of contraction results as resistance increase and velocity also increases? It is dynamic loading of a muscle BEYOND its force-producing capacity, causing physical lengthening of the muscle as its attempts to control the load, as in lowering a weight.

Eccentric

___ ___ is an important consideration in setting up a weight-training circuit. Exercises with ___ ___ or weight machines should alternate among UE, LE, and trunk musculature. This minimalizes muscle ____ by enabling one part of the body to recover while exercising another area.____ muscles should be exercised before ____ muscles, and __-___ muscles that recruit multiple muscle groups should be exercised before exercises that recruit ___ muscle groups.

Exercise order, free weights, fatigue, large, small, multi-joint, isolated

The ___ is the amount of resistance imposed on the contracting muscle during each repetition of an exercise. It is comsistent with the ___ principle that in order to strengthen, the muscle must be loaded to an extent greater than loads usually incurred.

Intensity, overload

An increase in the resistance applied without slowing down the activity would be an increase in _____. It involves progressing from simple to complex movements. And increase in the number of repetitions of an activity, as long as proper form is maintained, is and increase in ____ and _____.

Intensity, volume, frequency

___-___ exercises are low-intensity isometric exercises performed against little to no resistance. This type of exercise is used in an acute stage of injury to promote muscle ____ and circulation, and decrease muscle pain and ____.

Muscle-setting, relaxation, spasm