1
Q
7 benefits of physical activity (mayo clinic)
A
- control weight
- Combat health conditions and diseases
- Improve mood
- Boost energy
- Promote better sleep
- Improve sex life
- Be fun
2
Q
Regular exercise can reduce the risk of
A
heart disease, high blood pressure, osteoporosis, diabetes & obesity
3
Q
regular exercise does what to joints, tendons, & ligaments
A
keep flexible
4
Q
Regular exercise reduces some of the effects of what?
A
aging
5
Q
regular exercise contributes to what and help treats what
A
contributes to mental well-being & treats depression
6
Q
regular exercise helps relieve
A
stress & anxiety
7
Q
regular exercise helps increase
A
energy & endurance
8
Q
regular exercise helps
A
you sleep better & maintain normal weight
9
Q
Domains of physical function (7)
A
- mobility & flexibility
- muscle performance
- stability
- balance
- coordination
- cardiopulmonary fitness
- relaxation
10
Q
Flexibility
A
ability to move without restriction and is a term used interchangeably with mobility
11
Q
what term is used interchangeably with mobility
A
flexibility
12
Q
Mobility
A
ability of structures and body segments to move or be moved
13
Q
Mobility allows for what
A
range of motion
14
Q
Mobility includes
A
passive mobility and active mobility
15
Q
passive mobility
A
dependent on soft tissue length and extensibility
16
Q
active mobility
A
in addition to soft tissue length and extensibility, requires neuromuscular activation
17
Q
muscle performance
A
capacity of muscle to produce tension and do physical work
18
Q
strength
A
the force output of a contracting muscle
19
Q
Strength is directly related to
A
the amount of tension a contracting muscle can produce
20
Q
power
A
the force output of a contracting muscle x velocity or distance/time
21
Q
muscular endurance
A
ability of a muscle to perform repeated contraction over a prolonged period
22
Q
What should be considered with muscle performance (3)
A
power, strength, muscular endurance
23
Q
Stability
A
ability to hold a body segment in a stationary position or control a stable base during superimposed movement
24
Q
How is stability achieved
A
through synergistic coordination of muscle contractions around a joint or joints
25
Balance (postural stability)
ability to maintain the body's center of mass over its base of support.
26
Balance is a complex task that includes
detection, integration, and interpretation of sensory information of the body's position in space followed by execution of appropriate musculoskeletal responses to maintain equilibrium
27
coordination
correct timing and sequencing of muscle contractions combined with appropriate muscle tension
28
Coordination is the basis of what types of movement
smooth, accurate and efficient
29
Coordination requires appropriate what for movement
initiation, guiding and grading
30
Coordination is complex integration of systems, what systems are included?
neuromuscular, musculoskeletal, vestibular and visual systems
31
Cardiopulmonary Fitness (cardiopulmonary endurance)
ability to perform low-intensity, repetitive, total-body activities (hiking, dancing, cycle, swim) over an extended period of time
32
Does cardiopulmonary system directly produce movement of the body
No
33
What does the cardiopulmonary system provide that allows for physical activity and function
support for the functioning of the neurological and muscular systems
34
relaxation requires what to relieve muscular tension and/or reduce stress or anxiety
a conscious effort
35
Rest
is the cessation of bodily or mental work or effort
36
Rest is necessary for what
proper functioning of the mind and body
37
Does simply stopping an activity or sleeping address physical and mental stress
no
38
Types of exercise (6)
```
Strength
Power
Endurance
Flexibility
Balance / proprioception
Relaxation
```
39
Muscle Strength
ability of a muscle (and its agonist) to produce tension and force proportional to the load or demands placed on the muscle
40
Functional strength
the ability of the neuromuscular system to produce, reduce, or control forces in a smooth, coordinated manner during functional activities
41
Insufficient Muscular strength contributes to
major functional losses of activities of ADLS
42
Exercises that promote an increase in muscle strength requires what?
a muscle or group of muscles to control or move a heavy load for a set number of reps
43
What is the most common response to heavy resistance exercise?
an increase in the max force producing capacity of the muscle(s)
44
increased max force producing capacity of muscles is by (2)
neural adaptation & increase in muscle fiber size (hypertrophy)
45
how many days per week are recommended for muscle strengthening activities
2 or more
46
how should muscle strengthen exercises be performed?
to the point at which it would be difficult to do another repetition
47
how many reps per 1 set should be effective
8 to 12
48
Overload Principle
If muscle performance is to improve, muscles must be required to perform work against a load that exceeds the metabolic capacity of the muscle
Once the muscle is adapted & metabolic capacity has improved, muscle performance can be maintained, but will not increase unless more load is applied
49
What does SAID mean
Specific Adaptation to Imposed Demands
50
SAID Principle suggest
framework of specificity is a necessary foundation on which exercise programs should be built
51
Specify of training suggests
adaptive effects of training, such as increase in strength in particular muscle, are specific to the training method employed
52
Reversibility Principle
if a systems' status and functioning improved as a response to exercise, then the improvement will be lost if exercise is terminated
53
Positive changes are transient unless (2) (for reversibility principle)
-A maintenance exercise program is sustained
or
-Training-induced improvements are regularly used for functional activities
54
determinants of a resistance exercise program (10)
- Alignment & stability
- Intensity
- volume
- Exercise order
- frequency
- Rest interval
- Duration
- Mode
- Periodization
- Integration
55
Alignment & Stabilization of joints and segments is essential
to strengthen muscles effectively & avoid substitute motion
56
Intensity
the amount of load
57
Volume
sets, reps, and resistance
58
Exercise order
Sequence of exercises within a session
59
frequency
sessions per day or week
60
Rest interval
time between sets and sessions
61
Duration
Total time
62
mode
type of contraction, position of segment, source of resistance, arc of movement, or the primary energy system utilized
63
Periodization
variation of intensity & volume
64
Integration of exercises into functional activities
mimic functional demands
65
Sub maximal loading
low intensity exercise
66
Submax loading is indicated (5)
- After extended periods of inactivity or immobilization
- in the early stages of soft tissue healing
- for most young children and older adults
- When goal is muscular endurance
- for many persons with known medical conditions
67
maximal loading
high intensity exercise
68
maximal loading is indicated (4)
- goal is to increase strength, power & muscle size
- healthy persons in advance stage of rehabilitation
- in a conditioning program for persons with no known pathology
- for competitive body building
69
some one in an early stage of rehab should use what type of loading
submax
70
when the goal is muscular endurance which loading should be used?
submax
71
young children & older adults should use which loading?
submax
72
someone with a known medical condition should use which type of loading
submax
73
when the goal is to increase strength, power and muscle size which type of loading should be used?
max
74
a conditioning program for someone with no known path should use which type of loading
max
75
concentric contraction
a shortening contraction that is often used during dynamic resistance exercises
76
When someone wants to bulk up what type of contraction should they use
concentric
77
Isometric contraction
muscle neither shortens nor lengthens
78
Eccentric contraction
muscles can perform a lengthening contraction.
79
Open-chain/ open-kinetic chain exercise
a non-weight bearing position is assumed and the distal segment moves freely
80
closed-chain/ closed kinetic chain
weight-bearing position is assumed and the body moves over a fixed distal segment
81
examples of resistance
body weight, manual resistance, equipment(weights, bands, cables)
82
Muscle Power
power is work/time, where work =force x distance
83
Anaerobic power applies to
short or single burst of high-load activity, such as clean & jerk maneuver in power lifting
84
plyometric training (stretch-shortening drills) includes
high-intensity, high-velocity resistance exercise, characterized by a existed eccentric contraction, followed by a rapid concentric contraction
85
plyometric movement can help reduce/prevent
sport related injuries
86
flexibility
ability to move a joint or series of joint smoothly and easily through an unrestricted, pain-free ROM
87
The determinants of flexibility (3)
- muscle length
- Joint integrity
- extensibility of soft tissue that surrounds the joint
88
hypomobility
limited flexibility; abnormal movement patterns, postures and pain may result
89
what are the results of hypomobility
abnormal movements, postures and pain
90
Hypermobility
extreme flexibility; at risk for joint instability & dislocation
91
people with hyper mobility are at risk for
at risk for joint instability & dislocation
92
Myostatic contracture
Adaptive shortening of a muscultendinous unit
93
factors leading to restricted motion
- Pain
- grafts, scars, burns,
- bony blocks
- vascular disorders (lymphedema)
- Neuromuscular (CP) & postural abnormalities (scoliosis)
94
Static Stretching
soft tissue is elongated or stretched just past the point of tissue resistance. position is maintained (statically) with a sustained stretch force over a period of time
95
how long should you hold static stretching
30s is superior
96
Most common method of stretching
Static
97
Dynamic stretching
uses active muscular effort, speed of movement and momentum to bring about a stretch
98
dynamic stretching can be seen during what
a warm up
99
Ballistic
an intermittent high-speed, high intensity approach for improving flexibility. forceful, bouncing movement in which momentum is used to stretch the tissue past the point of resistance
100
what type of stretching do PT NEVER use
ballistic
101
What type of stretching can cause injury
ballistic
102
Cyclic (intermittent) stretching
short-duration stretch force that is gradually applied and released, reapplied and released, etc. End range force is applied in a slow controlled manner and with low intensity
103
PNF stands for
Proprioceptive neuromuscular Facilitation
104
PNF
hold-relax and agonist contraction integrate active muscle contractions into stretching maneuvers to either facilitate to inhibit muscle activation. Through reflexive inhibition, the contractile elements of the muscle relax which allows for tissue elongation
105
PNF should include
a physical therapist, to provide correct direction, duration and resistance
106
cardiopulmonary endurance
ability of the lungs and heart to take in and transport oxygen to working muscles so that repetitive, dynamic motor activities (walking, cycle, swim) can be performed for extended periods of time
107
what needs to be obtained and maintained for a training effect of the cardiopulmonary system
a target heart for 20-30 mins of continuous exercise
108
what is the most accurate way to determine one's training or target heart rate
Karvonen formula
109
how much exercise should adults get per week. mod vs high intensity
150 mins of mod-intensity
30-60min of mod int 5x/wk
20-60 min high int 3x/wk
110
moderate intensity
somewhat hard. brisk walk that accelerates the heart rate
| light sweat after 10 mins. carry convo, no singing
111
Vigorous intensity
feels challenging. jogging and causes deep rapid breathing and a substantial increase in heart rate.
sweat after a few mins of activity . can't say a few works without pausing for breath
112
light intensity
feels easy, breathing stays the same, don't break a sweat, easy to talk, can sing
113
muscle endurance
ability of a muscle to repeatedly contract against resistance with sustained tension
114
muscle strength does not ensure what?
muscle endurance
115
overload principle when applied to endurance training, emphasis should be placed on what
increasing the time a muscle contractions sustained or the number of reps performed rather than increasing the load or resistance
116
SAID principle when applied to endurance training suggests if you want to increase muscular endurance you need to include
Some low-load, high duration (high reps) exercises for specific muscles and at least one activity that mimics specific function
117
rest
important component of strength and power training programs due to the risk of overtraining and delay onset muscle soreness
118
DOMS stands for
Delay onset muscle soreness
119
overtraining is brought on by what
inadequate rest periods between exercise sessions, rapid progression of exercise and inadequate diet and hydration
120
overtraining results in
earlier onset of fatigue and the need for longer recovery periods
121
when does DOMS occur
12-24 hours after bout of exercise
122
DOMS includes
severe pain and limited joint range of motion due to muscular overexertion.
123
treatment for DOMS
no reliable treatment
124
relaxation
a state in which there is no tension in muscles and soft tissues
125
what creates tension
physical stress, emotional or mental stress
126
what is necessary for physical relaxation to occur
relaxing or quieting one's mind
127
progressive muscle relaxation was developed by
edmond jacobson
128
progressive muscle relaxation
uses systematic, distal to proximal progression of muscle contraction and relaxation
129
autogenic relaxation
involves conscious relaxation through auto suggestion in which the client repeats something like "my left shoulder is heavy" until the arm feels heavy and relaxed
130
Guided imagery/ visualization
is a technique that typically begins with some progressive muscle relaxation and then involves imagining yourself in a relaxing, beautiful, peaceful setting
131
who defined the relaxation response
Dr. herbert Benson
132
relaxation response is defined as
physical state of deep rest that changes the physical and emotional responses to stress.
133
what is the opposite to fight and flight response
relaxation response
134
process of connecting a word with one's breath and allowing distracting thought pass through the mind could elicit the relaxation response
relaxation response
135
what is important for good health and that many are doing incorrectly
proper breathing
136
what can facilitate a state of relaxation
specific breathing techniques
137
most breathing techniques involve what
abdominal (diaphragmatic) breathing
138
abdominal (diaphragmatic) breathing is when
abdomen expands and rises with inhalation
139
yoga breathing techniques that promotes health and relaxation
pranayama
