> Recruiting one or more large muscle areas > Involves 2 or more primary joints > Preferred exercises (have direct application to function)
5
New cards
Describe Single-Joint Exercises
> Usually recruits smaller muscle areas > Involves only one primary joint > Less important to improving overall function
6
New cards
Describe Closed-Kinetic Chain Exercises
> AKA body weight loaded > Distal segment bears the body weight or part of the body weight > Activates both agonists and antagonists at a joint and along kinetic chain > Often more functional than open-kinetic chain exercises
7
New cards
Core exercises emphasize loading ...
The spine directly or indirectly
8
New cards
Structural exercises that are performed very quickly or explosively
> Preference should be multi-joint (compound) exercises > Target major muscle groups > Train agonist and antagonist groups to prevent imbalances
12
New cards
Major Muscle Groups
> Chest > Shoulder > Upper & Lower Back > Abdomen > Hips > Legs
13
New cards
Exercise Order
1) Exercises that require most skill, speed, and coordination 2) Power Exercises 3) Compound Muscles 4) Single-Joint Exercises
14
New cards
Exercise Session Arrangement
1) Warm Up (5-10 min aerobic exercise or light weight) 2) Focused Exercise 3) Cool down (5-10 min of aerobic exercise followed by stretching)
15
New cards
DONT'S of Exercise
Don't ... > Hold your breath in heavy lifts > Continue if painful > "Cheat" on technique to complete lift > Exercise any muscle group more than 3 times a week > Assume anyone will perform an exercise correctly
16
New cards
What should the PT do if there is any doubt with exercise technique?
Have the client demonstrate the exercise and provide instruction as needed
17
New cards
FITT Principle stands for
> Frequency > Intensity > Time > Type
18
New cards
General Frequency Recommendation for Muscular Fitness Training
2-3 sessions/week with at least 48 hours separating training sessions for the same muscle group > Untrained: at least 2 > Trained: volume is primary drive so 1-3
19
New cards
Why is there a recommended 48 hour separation between training sessions?
Adaptation occurs during recovery period between sessions
20
New cards
The most important part of a muscular fitness exercise program
Intensity/Load
21
New cards
The intensity is chosen based on ...
Client and goals of training > Strength > Hypertrophy > Power > Muscular Endurance
22
New cards
Intensity/Load for Muscular Fitness Training is usually expressed as ...
A percentage of 1-RM
23
New cards
The number of repetitions is based on ______
Intensity
24
New cards
Intensity/Load Classifications
> High > Moderate > Low
25
New cards
Describe High Intensity
> Greater than 90% of 1-RM; less than 6 reps > Maximum strength benefits > Hypertrophy of Type II muscle fibers
26
New cards
Describe Moderate Intensity
> Greater than 60-80% of 1-RM; 8-12 reps > Moderate strength benefits > Maximum hypertrophy of muscle (increases in Type I & II fibers)
27
New cards
Describe Low Intensity
> Less than 50% of 1-RM; 12-20+ reps > Maximum endurance benefit > Focus on Type I muscle fibers
Or
> Less than 60% of 1-RM; 3-6 reps at max velocity > Maximal power benefits > Hypertrophy of Type II muscle fibers
28
New cards
General Intensity/Load Recommendations for Muscular Fitness Training
> First focus on low intensity and high volume > Highly trained individuals require higher intensities and variation in the exercise dosage to facilitate changes
29
New cards
Starting Intensity/Load for Severely deconditioned individuals
20-50% of 1-RM
30
New cards
Starting Intensity/Load for Injured Individuals
40-50% of 1-RM
31
New cards
Starting Intensity/Load for Untrained/Novice Individuals
40-50% of 1-RM
32
New cards
Intensity/Load Recommendations for Highly Trained Individuals
General Speed Recommendation for Muscular Fitness Training
Moderate to slow exercise speed > 6 second reps; 2 lift, 4 lowering
35
New cards
Advantages of a Moderate to Slow Exercise Speed
> Longer period of muscle tension > Higher level of muscle force > Lower level of momentum > Lower risk of tissue injury
36
New cards
Speed Modifications include:
> Super Slow > Negatives
37
New cards
Describe Negative Speed Modification
Use weight >1RM and only perform negative portion (controlled movement with gravity) > Spotter lift weight through positive range
38
New cards
The use of explosive movements to develop muscular power, involving rapid stretching followed by shortening of a muscle group during a dynamic movement
Pylometric Training
39
New cards
Purpose of Pylometric Training
Used to increase speed or force of muscular contractions, often with athletic performance goals in mind
40
New cards
The ability to generate a large amount of force in the muscle quickly
Muscular Power
41
New cards
General Time Recommendation for Muscular Fitness Training
2-4 sets per muscle group > In untrained, 1 set may be enough to produce improvements > Trained can benefits from 4+ (gains are dose-dependent) > Each set can have same % of 1-RM or can be altered based on design of program
42
New cards
Set Configurations
> Simple Sets > Pyramid Sets > Super Sets or Compound Sets > Drop Sets
43
New cards
Describe Simple Sets
Same load and reps for each set
44
New cards
Describe Pyramid Sets
Load is increased and the repetitions are reduced
45
New cards
Describe Super/Compound Sets
Combining of 2 different exercises back to back > Agonist (Compound) > Antagonist (Super)
46
New cards
Describe Drop Sets
Completing a set to failure, spotters remove weight, and then complete additional reps to failure
47
New cards
Function of Rest Periods between exercises
Required to allow muscle recovery
48
New cards
General Rest Period Recommendation for Muscular Fitness Training
Dependent on training goals > Pure strength/power: >2 minutes (3-5 min) > Hypertrophy: 60-90 secs > Endurance:
49
New cards
Circuit Training is the combination of ______ and ______ training
> Aerobic > Strength
50
New cards
Describe Circuit Training
> Lower intensity, higher volume > Short rest period between exercises to keep HR elevated > Gains made in both aerobic capacity and strength
51
New cards
Specific Muscular Training Guidelines for Competitive Athletes
Optimize muscular strength, power, and hypertrophy with high intensity
52
New cards
Specific Muscular Training Guidelines for Middle-aged and Older Adults
> Maintenance of muscle and bone mass > Muscular strength and muscular endurance to enhance the overall health and physical fitness
53
New cards
Specific Muscular Training Guidelines for Children
Supervised resistance training using concentric-only muscle actions with relatively high reps and low resistance
54
New cards
Generic Muscular Training Guidelines to "tone"
> High reps > Lower weight > Moderate rest between
55
New cards
Generic Muscular Training Guidelines for Pure Strength
> Low reps > Higher weight > Longer rest between
56
New cards
Generic Muscular Training Guidelines for Endurance
> High reps > Circuit training > Shorter rest between exercises
Benefits of Isometric Exercise for Muscular Training
> Good for early treatment, very weak people > Provides muscle overload > Can focus on muscle weakness at a specific angle in ROM > No specialized equipment (easy to transfer to HEP) > Assists in decreasing swelling
64
New cards
Limitations of Isometric Exercise for Muscular Training
> Not typically functional > Strengthening only in limited range (±10°) > Cant evaluate overload level of training progress > Hemodynamic responses > Can irritate joints > Time consuming > Can be limited by effort of person providing resistance
65
New cards
Describe Isotonic Exercises for Muscular Training
> Exercising through ROM > Can be at variable speed (2 sec lift, 4 lower) > Constant or variable resistance
66
New cards
Types of Resistance in Isotonic Exercises
> Manual or Mechanical > Constant Resistance > Variable Resistance Across ROM
67
New cards
Examples of Constant Resistance for Isotonic Exercises
Benefits of General Isotonic Exercise for Muscular Training
> Provides muscle overload > Functional > Train neuromuscular systems
74
New cards
Limitations of General Isotonic Exercise for Muscular Training
> Loads muscle at weakest point > Can potentially rely on momentum
75
New cards
Benefits of Isotonic Exercise for Muscular Training - Body Weight
> Can be highly functional > Provides muscle overload > Improves strength
76
New cards
Limitations of Isotonic Exercise for Muscular Training - Body Weight
> For very weak/deconditioned the load may be too high > Overload stimulus may be lost without adding external weights
77
New cards
When can you use body weight for muscular training?
> Limited resources > Warm-up > ADLs > Individuals who are not strong enough to utilize machines/free weights
78
New cards
Benefits of Isotonic Exercise for Muscular Training - Free and Machine Weights
> Can be more challenging > Easy to quantify overload and progression
79
New cards
There are ______ planes of motion with free weights and ______ planes of motion with machine weights
> 3 > 1-2
80
New cards
Limitations of Isotonic Exercise for Muscular Training - Free and Machine Weights
> Overload may occur only at weakest point in ROM > Less functional (especially machines)
81
New cards
Notes on Free vs. Machine Weights
[Free Weights] > Spotting recommended > Technique can be harder to learn
[Machines] > Don't require lifter to balance weight
[Both] > Should teach both to everyone; starting with machines and progressing to free weights as training advances
82
New cards
Describe Isokinetic Exercise for Muscular Training
Constant resistance at a fixed speed with the resistance varying according to the force exerted > Accommodating resistance > Maximum resistance throughout ROM > Velocity spectrum > Relatively costly > Large equipment, lengthy setup
83
New cards
______ is the primary goal of exercise training while ______ can be secondary goals
> Function > Cosmetic/Personal fitness goals
84
New cards
Continued muscle strength gains require ______, meaning there is an ....
> Maintaining overload > Increased stress on the target muscles
85
New cards
Exercise Progression Recommendation for Muscular Fitness Training
> Less than 5% increase in weight between strength training sessions or... > Increase number of reps at same weight or... > Increase frequency of sessions exercising the muscle group
86
New cards
Re-Testing Recommendation for Muscular Fitness Training
> Untrained: 2-4 weeks > Trained: 4-8 weeks
87
New cards
Untrained individuals will make ______ improvements in a ______ time period, experiencing ______ earlier and ______ later
> Large > Short > Neural adaptation > Hypertrophy
88
New cards
Trained individuals will make ______ improvements and require a ______, experiencing primarily ______
> Smaller > Higher exercise dosage > Hypertrophy
89
New cards
Loss of adaptations due to a period of inactivity or decreased stimulus
Detraining
90
New cards
With a layoff of _____, muscular training gains decrease by ______ and you only need _______ to maintain gains
> 3+ weeks > 50% > 1 session/week
91
New cards
Why is flexibility an important component to muscular fitness training?
> Restricted ROM will produce a decrease in performance capabilities > Flexibility is important in preventing injury to the musculotendinous and skeletal anatomy
92
New cards
T/F: The more flexible one is, the lower their risk of injury
FALSE > You want to be moderately flexible to decrease injury > Risk is increased for least and most flexible ranges
Involves natural movement patterns with a combination of stretches and contractions
98
New cards
Describe Dynamic Stretching
> Controlled movements through AROM > Good warm-up prior to vigorous exercise > Tai-chi is an example
99
New cards
FITT Stretching
> Frequency: 2-3 days/week > Intensity: To point of feeling tightness or slight discomfort > Time: 2-4 times to achieve 90sec of stretching per joint > Types: Static, PNF, Ballistic
100
New cards
Stretching Guidelines
> Stretching is most effective when the muscles are warm > Can be beneficial before activity but is most effective post-exercise > Include major muscle groups