Strength and conditioning for the rehab professional

which muscle fibers are slow twitch

Type I

Which muscle fiber type as the highest capillary density

Type I

Which muscle fiber type are fast twitch- fatigue resistant

Type IIa

Which muscle fiber types are fast twitch- fatiguable

Type IIb

What was the biggest takeaway from the updated ACSM guidelines

Intensity and volume are most important

What kind of changes to training will increase injury risk

Large and/or rapid changes

What term describes increasing intensity to stimulate new adaptations

Progressive overload

What is the relationship between intensity and volume

Inverse

Should you have patients go all the way to failure, aka 0 reps in reserve

NO

How many reps in reserve should you have for endurance/strength

1-2

How many reps in reserve should you have for hypertrophy

2-3

How many reps in reserve should you have for power

3-5

What is the most important factor to assess the volume of resistance training

Proximity to failure

What rest period is ideal for hypertrophy

2-3 min

What volume of exercise uses more CNS fatigue and requires longer rest

High (vol)

Why should you strength train the unaffected limb

Neuromuscular changes in strength occur- 8% strength improvements compared to none at all

What is the most important determination in effective dose of training

Progressive overload

What are the two key factors to take into account when starting an exercise program for any patient

1. Irritability
2. Tissue healing

What stage of tissue healing occurs in the first 4-6 days

Inflammation

What stage of tissue healing occurs in the first 24 days

Proliferation

What stage of tissue healing occurs in the first 21 days to 2 years

Remodeling

What range of pain score indicates that you should continue with activity

0-3

What range of pain score indicates that you should more closely monitor the patient reaction

4-5

What range of pain score indicates that you should reduce activity level or intensity

6-10

what kind of movement focuses on the ability to decelerate and control forces

Plyometrics

How hard does one need to work to improve their lactate threshold in anaerobic training

60% VO2 max

Primary response to aerobic training occurs in which fiber type

Type I