Resistive Exercise Programs

Question 1

Na+ levels Outside cell

Answer 1

142

Question 2

Na+ Levels Inside cell

Answer 2

10

Question 3

K+ levels outside cell

Answer 3

4

Question 4

K+ levels inside cell

Answer 4

140

Question 5

Ca++ Outside cell

Answer 5

2.4

Question 6

Ca++ Inside Cell

Answer 6

0.0001

Question 7

Cl- Outside cell

Answer 7

103

Question 8

Cl- Inside Cell

Answer 8

4

Question 9

Largest Muscle Groups (to smallest)

Answer 9

1. Hips, Low Back
2. Legs: quads, hams, calves
3. Torso: back, shoulder, chest
4. Arms: triceps, biceps, forearm
5. Abdominals
6. Neck

Question 10

6 Exercise Guidelines

Answer 10

• ex’s should be specific
• reps through full ROM
• eccentric ex’s included
• no jerky movements
• large to small muscle groups
• warm up and cool down

Question 11

Warm-Up

Answer 11

1. Stretch
2. Calisthetics
3. Actual Activity

(increase circulation, ROM, elasticity)

Question 12

Hams to Quads Ratio

Answer 12

• 60* per sec
• 60-69%

(70-79% for athletes or ACL)

Question 13

Force Decay Rate

Answer 13

• the downward slope of torque curve
• normal is convex or straight
• Ability to generate tension @ end ROM

Question 14

Bad side to good side ratio should be:

Answer 14

about 90%

Question 15

3 Guidelines for interpreting isokinematic data

Answer 15

1. determine if good side is actually good
2. determine difference between good and bad sides (90%)
3. determine imbalances between opposing muscles

Question 16

Plyometrics and age

Answer 16

-don’t do before growth plates are closed

Question 17

Oxford or Zinovieff

Answer 17

• Regressive Resistance Program (using 10 RM)
• Set 1: 10 reps at 100% 10 RM
• Set 2: 10 reps at 75% 10 RM
• Set 3: 10 reps at 50% 10 RM

Question 18

Cool down

Answer 18

• get blood back to heart without pooling

- especially important for cardiac patients

Question 19

Overload Principle

Answer 19

Strength, endurance & hypertrophy of Mm will only increase when Mm performs at it’s max strength and endurance capacity for a given time

Question 20

Specificity of Training

Answer 20

-ex’s program must be designed specifically to meet your demands & expectations & pt’s needs

Question 21

Mean Peak Torque

Answer 21

• average of 4 reps

- more functional if peak torques decrease as reps increase

Question 22

Plyometrics

Answer 22

-rapid stretch of muscle (eccentric), rapidly followed by shortening of same muscle (concentric)

Question 23

Stimulus that results in increased strength

Answer 23

-tension

Question 24

PRE

Answer 24

progressive resistive exercise

Question 25

RRE

Answer 25

regressive resistive exercise

Question 26

ROM & Peak Torque

Answer 26

where in the ROM is the peak torque

Question 27

Total work

Answer 27

area under torque curve

Question 28

Recommendations for plyometrics

Answer 28

- proper technique - min strength requirements - min speed requirements - min balance requirements

Question 29

DAPRE

Answer 29

-Daily Adjustable PRE Set 1--1/2 10 RM--10x Set 2--3/4 10 RM--6x Set 3--Full 10 RM--Max Set 4--Adjusted--Max Adjust set 4 weight based on # done in set 3

Question 30

Plyomerics Program Design

Answer 30

- warm up & stretch - Controlled intensity - 1-3 times/week - 1:5 to 1:10 ex's to rest ratio

Question 31

Plyometric Equipment

Answer 31

- Bench | - Balls

Question 32

DeLorme & Watkins Dynamic Ex's Program

Answer 32

PRE using 10 RM - Set 1--10 reps at 50% 10 RM - Set 2 10 reps at 75% 10 RM - Set 3 10 reps at 100% 10 RM

Question 33

Peak Torque

Answer 33

best 1 effort

Question 34

Plyometrics & Weight

Answer 34

- contraindicated if over 220lb (high intensity) | - no jumps >18 inches

Question 35

Time measurements of Isokinematics exs

Answer 35

- Many | - ex. how long to reach peak force

Question 36

Quad Norms

Answer 36

at 60* per Second: Male: 100% body weight Female: 80% body weight as speed increases, peak torque decreases

Question 37

Reciprocal innervation time

Answer 37

- time between opposing movements | - time to switch from extension to flexion

Question 38

____ to increase force component of power

Answer 38

-heavy loading (85-100% 1 RM)

Question 39

Isotonic Equipment

Answer 39

- hand grip dynamometer - back lift dynamometer - cable tensiometer

Question 40

Isokinetic Equipment

Answer 40

- biodex - orthotron - cybex - kincon

Question 41

Static Equipment

Answer 41

- bar bells - cuff weights - N-K table

Question 42

Variable Resistance Equipment

Answer 42

- universal (lever) | - nautilus (cam)

Question 43

exercise prescription for children

Answer 43

- proper technique - no jerky movements - no heavy loading - multi joint movements 1-3 sets of 6-15 reps 8-10 diff ex's 2-3x/week

Question 44

Torque Acceleration Energy

Answer 44

TAE - assess explosiveness of a contraction - amount of work done in 1st 1/8 sec

Question 45

Goal of Plyometrics

Answer 45

-to train the nervous system to react quickly to increase muscle power

Question 46

Exercise Prescription for Elderly

Answer 46

- proper technique - proper breathing - through pain free ROM - Machines are safer - Single/multi-joint ex's 60-80% 1 RM 10-15 reps

Question 47

To Increase Strength: a. load b. reps c. sets d. rest e. frequency

Answer 47

a. load: 60-70% 1RM b. reps: 8-12 c. sets: 1-4 d. rest: 2-3 min e. frequency: 2-3 days/week

Question 48

Low Reps, High Load=

Answer 48

increase strength

Question 49

To Increase Mm Endurance: a. load b. reps c. sets d. rest e. frequency

Answer 49

a. load: 15-40% 1RM b. reps: 15-30 c. sets: 1-4 d. rest: 2-3 min e. frequency: 2-3 days/week

Question 50

High Reps, Low Load=

Answer 50

increase Mm endurance

Question 51

To Increase Power a. load b. reps c. sets d. rest e. frequency

Answer 51

a. load: 20-50% 1 RM b. reps: 8-12 c. sets: 1-4 d. rest: 2-3 min e. frequency: 2-3 days/week