8) Principles of muscle strengthening

Why do PTs perform strength training

improve force production

definition of strength

maximal force a muscle or group of muscles can generate at a specific speed of contraction

overload

load

reps

Repetition speed/temp

rest periods

training volume

adaptions are specific to

muscle actions

speed of movement

range of movement

selection of muscle groups

energy system involved

Intensity and volume

variation

systematic alteration of the program over time to maintain overload

when varying an exercise what can we change

volume and intensity

effect of overload

increase the tolerance threshold (hypertrophy)

the intervention principle: PST

To change homeostatic mechanisms, we must change stress(es) on the system to stimulate responses in the system to reduce the problem/improve function

interventions have what time of relationship

dose-response

inadequate dose

no response

optimal dose

optimal response

excessive dose

sub-optimal or possibly harmful response

Specificity is based on

energy pathways, movement patterns and muscle groups

when people put on muscle they are

making their muscles bigger not laying new muscle fibers

Resistance training is beneficial for

everyone

any type of contraction is beneficial for

strength

- concentric, eccentric, isometric muscle actions should be included

intensity for strength (dose)

60-70% of 1 RM for 8-12 reps

intensity for power (dose)

30-60% of 1 RM for 1-3 sets of 3-6 reps

What is the rep dose we should do overall

The exercise should be performed to the point at which it would be difficult to do another repetition

- between 6-15 reps

frequency for strength

train entire body 2-3 days per week

volume

number of reps multiplied by resistance

volume reflects

the degree of muscle stress

volume examples

number of exercises, number of sets, number of reps

volume for strength

1-3 sets per exercise for the novice

mode of training for strength

free weights and machines

thera-bands are helpful for what types of muscles

smaller muscles, maybe shoulders or ankles

speed of training for strength

slow and moderate velocities

the last rep of a set should be

difficult to complete!

fatigue

completes the reps, but shows some difficulty, slight decrease in range, or substitutions

attempt to correct substitutions prior to

concluding that failure has occured

failure

inability to complete reps

Fatigue during training

is acceptable and expected during final reps of a set, during the last set and after increasing the load while doing high-intensity exercise

rest intervals

Increase the duration of rest to 3-5 minutes to maintain repetitions per set

is body weight considered a load

yes

non-free weight training resistance

fixed or variable (bands)

non-free weight training limitations

weakest point in range

not an infinite number of machines

made of an "average" person

common geriatric protocol

3 sets of 8 at 80% 1 RM

isometric training limitations

largest gains made at one angle

examples of isometrics

isometric sets

maximal voluntary isometric contraction (MVIC)

power =

force x velocity

Power is more muscular or neural?

neural

- we are not trying to get more muscle

in older adults

Muscle power is a critical determinant of physical function

high-velocity power training can lead to

improvements in power and physical function in older adults

When should we re-assess all forms of training

every two weeks

why do we assess so frequently

the beginner gains in the patient are most prevalent (neural adaptations)

contradictions for high-intensity training

acute inflammatory conditions

acute wound or tissue healing

severe osteoporosis

unstable cardiac disease

what groups are under reported in for adverse effects?

older adults and peds

adverse events from high-intensity training

muscle strain, brusing, joint pain

falls

increased BP

aggravation of existing arthritis

how do we choose training intensity

is increased force production the goal?

is recruiting the correct muscles for a certain task the goal?

is prioritizing a specific muscle contraction related to function the goal?

is recruitment of the proper muscles for sustained periods of times the goal?

testing education

explain why you are testing by relating strengthening exercise to function

educate and demonstrate proper technique before loading

training education

provide encouragement and continue to watch form and technique

Educate about possible muscle soreness

what helps relieve delayed onset muscle soreness (DOMS)

whatever works for the patient!

- ice, heat, stretching, doing the same thing that invoked it

when does DOMS happen

24 or 48 hours after exercise