U4- Reconditioning Programs

rectus abdominis (RA)

trunk flexion

obliques (OB) (2)

lateral trunk flexion, trunk rotation

rhomboids

shoulder retraction

trapezius (3)

shoulder elevation, horizontal abduction, depresses/rotates/retracts scapula

latissimus dorsi (3)

extension, adduction, medial arm rotation

erector spinae (2)

control trunk flexion, extend spine

pectoralis major (2)

horizontal shoulder adduction, shoulder flexion

deltoid (3)

abduction, flexion, extension

muscles of rotator cuff (4)

supraspinatus, infraspinatus, teres minor, subscapularis

supraspinatus (2)

abduction, scaption

infraspinatus (1)

lateral shoulder rotation

teres minor (1)

lateral shoulder rotation

subscapularis (1)

medial shoulder rotation

scaption

raising arm

biceps brachii (2)

shoulder flexion, elbow flexion

triceps brachii (1)

extension of arm at elbow

quadriceps muscles (4)

rectus femoris, vastus intermedius, vastus lateralis, vastus medialis

rectus femoris (2)

knee extension, hip flexion

vastus intermedius (beneath) (1)

knee extension

vastus lateralis (1)

knee extension

vastus medialis

knee extension

hamstrings muscles (3)

biceps femoris, semitendinosus, semimembranosus

biceps femoris (1)

hip extension, knee flexion

semitendinosus

hip extension, knee flexion

semimembranosus

hip extension, knee flexion

Elements of conditioning (5)

Strength, power, proprioception, flexibility, cardiovascular

progressive resistive exercise (PRE)

Increasing weight over session/time

PRE based on (3)

demands of sport, injury, form during rep

Overload principle

For a muscle to gain strength, it must be stressed beyond previous activity

Factors of overloading (4)

Frequency, intensity, time, type

Specificity of training

Body systems will adapt to specific demands placed upon them

Isotonic contraction

Moving a joint with resistance

Concentric contraction

Muscle shortens against resistance

Eccentric contraction

Muscle lengthens against resistance

Isometric contraction

Muscle stressed with no joint movement

Isokinetic contraction

Speed of movement is controlled

Isometric contractions most safe because

No joint movement

Kinetic chain

Interconnected joints, muscles, tendons that work together to produce movement

Closed kinetic chain (CKC) exercise

Body pushing against a fixed surface

Open kinetic chain (OKC) exercise

Freely moving exercises

3 ways muscles can be trained

Muscular strength, muscular power, muscular endurance

Muscular strength

force a muscle can exert with single maximal effort

Mechanical stress

body repairs muscle after fatigue

Metabolic stress

Body gives off byproducts that cause muscle to grow after fatigue

Hypertrophy

Increase in muscle size

Strength training program (3)

3-4 sets, 3-5 reps, 1/2min rest

Hypertrophy training program (3)

5-6 sets, 8-12 reps, 30s-1min rest

endurance training program (4)

5-6 sets, 15-25 weight reps, 25-100 band reps, 30s-2min rest

Muscular power

Ability to exert muscular force quickly

Polymeric exercises

Intense short bursts of activity

Amortization

Between cocentric and eccentric phases of polymeric exercise

Type 1 muscle fiber

Contract slowly but can last long

Type 2 muscle fiber

Contract quickly but tire rapidly

traits related to athleticism (6)

aerobic capacity, muscle mass, height, flexibility, coordination, intellectual/personality

good flexability benefits (6)

improve performance, decrease injury risk, increased muscle blood flow, muscles work most effectively, improved ability for ADL

static stretching

muscle stretched and held

ballistic stretching

stretched and relaxed repetitively, bouncing

dynamic stretching

movement stretching

stretching guidelines (6)

no pain, relatively comfortable, after warming, breathe, be balanced, sport specific

FIT principle

frequency, intensity, time

minimum days/week to improve cardiovascular fitness

3-5 days/week to improve

MHR

maximal heart rate

MHR calculation

220 - age

THR

target heart rate

THR calculated

MHR (target%)

HRR

resting heart rate reserve

HRR calculation

MHR - RHR

RHR

resting heart rate

RHR calculated

pulse/15s (4)

pulse

vibration of artery

neck pulse

carotid

wrist pulse

radial

upper arm pulse

brachial