Strengthening Exercise

Question 1

Principles of strengthening.

Answer 1

Overload (the muscle will work maximally if maximally loaded).
Signs- fatigue, difficulty carrying out exercise, quivering muscle belly, grimacing face, discomfort.
Strength- high weight/ load and low reps
Endurance - low weight and high reps
Reversibility
Specific adaptation to imposed demand S.A.I.D
Baseline

Question 2

Methods of strengthening.

Answer 2

Free weights
Weight and pulley systems 
Resistance bands (theraband)
Manual resitance
Free active exercises

Question 3

How to enable progression?

Answer 3

Needed for strengthening. Includes..

1. Increase weight, reps, sets, frequency
2. Increase friction
3. Reduce speed
4. Increase length lever/ moment arm
5. Change starting posistion/ use gravity
6. Change type of contraction
7. Change range of contraction- most efficient in middle range (cross bridges) for early exercise

Question 4

What percentage of 1 repetition max, what does it do and how many reps on average and is is it inapproprate?

Answer 4

60-80%
Induce muscle fatigue, not exhaustion,
8-12 reps
Inappropriate for early rehab due to pain and reinjury risk

Question 5

Benefits of strengthening exercises?

Answer 5

1. Increase tensile strength of tendons/ligaments
2. Increase bone density/remodeling
3. Increse hypertrophy of muscle fibres
4. Increase hyperplasia of muscle fibres
5. Increase rate of motor units firing
6. Increaw synchronisation of motor units
7. Increase dorce generation capacity
8. Increase ATP and creatine prosphate storage

Question 6

What is the dose and duration of strengthening exercises?

Answer 6

Get to do exercise then when show signs of fatigue set a repetitions, set x3.