PT1 Exercise Science > UNIT 2: Week 1 > Flashcards

UNIT 2: Week 1 Flashcards

(58 cards)

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1
Q

Physiological adaptations associated with hypomobility from connective tissue

A

Collagen
- cross-linking
- adhesions
- disorganized orientation

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2
Q

What is collagen cross-linking?

A
  • imp for increasing the stiffness and strength of tissues
  • lack of movement reduces water intake by GAGs, weakening the cross-links
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3
Q

Collagen adhesions

A

accumulation of restrictive, non-functional collagenous scar tissue that binds tissues together, limiting their ability to move freely

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4
Q

Disorganized orientation of collagen

A
  • weakens connective tissues
  • reduces joint stability
  • increased laxity and risk of injury
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5
Q

Physiological adaptations associated with hypomobility from muscle

A
  • change in the number of sacromeres in series
  • muscle tone
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6
Q

Why do muscles change the number of sarcomeres in series?

A
  • to adapt their overall length and optimize the range of motion at which they can generate the most force
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7
Q

What is muscle tone?

A
  • ongoing, low-level tension in muscles, even when relaxed, which maintains posture and resists passive movement
  • determined by muscle spindles and GTO
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8
Q

Two main causes of hypomobility

A
  1. Joint mobility
  2. Muscle flexibility
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9
Q

What is poor joint mobility limited by ?

A
  • inert tissues
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10
Q

What is poor joint mobility due to?

A
  • structural changes (changes to collagen
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11
Q

What is poor joint mobility usually complained as?

A
  • stiffness
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12
Q

What is poor muscle flexibility limited by?

A
  • contractile tissues
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13
Q

What is poor muscle flexibility due to?

A
  • neural control (changes to muscle tone)
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14
Q

What is poor muscle flexibility complained as being?

A
  • tightness
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15
Q

What is the response of connective tissue to tension dependent on?

A
  • rate
  • time
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16
Q

What is the concept of the elastic deformation phase?

A
  • loaded tissues return to their shape in a linear fashion after the force causing the deformation is removed
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17
Q

Elastic deformation phase: stages

A
  1. Stress relaxation (toe): fibres at rest
  2. Creep (linear): load applied
  3. Temporary change in mobility until load is removed
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18
Q

What is the concept of the plastic deformation phase?

A
  • the force applied to the collagen causes a permanent (irreversible) change in the tissue structure
  • BUT If this force continues beyond the elastic limit, the tissue can tear at its ultimate failure point
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19
Q

Plastic deformation phase: steps

A
  • microscopic failure
  • macroscopic failure
  • permanent change in mobility
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20
Q

Best practice interventions to improve mobility of connective tissue

A
  • low load prolonged stretching
  • progressive TERT
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21
Q

What is low load prolonged stretching?

A
  • allows stress-relaxation and creep to occur
  • minimal risk of macroscopic damage
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22
Q

Total end range time (TERT)

A
  • spend more time in end range of movement to cause permanent tissue change without macroscopic damage
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23
Q

FITVP for low load prolonged stretch

A

F: >3 x day
I: into stiffness (not pain)
T: position of tension
V: 5–>20 min/session
P: increase volume (TERT>60min/day), then increase intensity (gravity or external load)

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24
Q

FITVP for mobility

Study These Flashcards
A

F: >3 x day
I: into stiffness (not pain)
T: Slow PROM/ AAROM/ AROM into position of tension
V: 5–> 10 reps, hold 10–>30s, 1-3 sets
P: increase volume (TERT), progress from PROM to AAROM to AROM

25
How do muscles respond to tension (stretching)?
- activation of muscle spindle - stimulation of myotatic/stretch reflex - muscle contraction
26
Sensory theory of stretching
- no LASTING changes in muscle length following static stretching - TEMPORARY increase in muscle flexibility due to increased tolerance of tension / pain
27
How do tendons respond to tension (contraction)?
- activation of golgi tendon organ - stimulation of golgi tendon reflex - muscle relaxation
28
What is the neuromuscular relaxation theory also called?
- autogenic inhibition - key component of PNF stretching
29
How does the autogenic inhibition impact stretching?
- a brief isometric contraction of the target muscle activates the GTO, triggering relaxation and allowing for a deeper static stretch - ie. wrist extension stretch
30
Best practice interventions to improve muscle mobility
- dynamic - static - pre-contraction (proprioceptive neuromuscular facilitation (PNF))
31
Dynamic stretching
- increases ROM - increases performance immediately before activity
32
FITV for dynamic stretching
- F: 3 x week - I: into tightness - T: controlled concentric contraction of opposing muscle into a position of tension of target muscle - V: 1-3 sets, 5-10 reps
33
Static stretching
- increased ROM (short-term) - can actually decrease performance if immediately before activity
34
FITV for static stretching
- F: 2-3 x week - I: into tightness - T: slowly and passively assume position of tension in target muscle -V: 10-30s (30-60s for older adults), 1-3 reps
35
FITV for pre-contraction stretching (also called contract-relax)
- F: 2-3 x week - I: gentle isometric contraction of agonist muscle (20%MVC) - T: slowly and passively assume position of tension in agonist muscle until tightness is perceived - V: 3-10 sec, repeat immediately x 1-3 reps
36
Effects of eccentric training on mobility
- same as static - increases fascicle length
37
Foam rolling effects on mobility
- comparable to static stretching - due to neuromuscular and sensory mechanisms not structural
38
Unilateral stretching effects on mobility
- improves mobility in contralateral non-stretched joints
39
Frequency for resistance training
> 2 days per week
40
FIT-VP Endurance: Intensity
- 50-65% of 1RM - 12-20 RM range
41
FIT-VP Endurance: Volume
1-2 sets 12-20 reps 2:1:2 sec per rep <1 min rest
42
FIT-VP Endurance: Progression
increase sets and reps decrease rest
43
FIT-VP Strength: Intensity
65-80% of 1 RM 8-12 RM range
44
FIT-VP Strength: Volume
1-3 sets 8-12 reps 2:1:2 sec per rep 2-5 min rest
45
FIT-VP Strength: Progression
2 on 2 guideline increase intensity (10%)
46
FIT-VP Power: Intensity
0-65% bodyweight to 12RM
47
FIT-VP Power: Volume
1-3 sets 3-6 reps fast rep speed 2-5 min rest
48
FIT-VP Power: Progression
increase speed increase intensity (10%)
49
Repitition continuum theory
- low rep ranges = increased strength - low, moderate and high rep ranges = increased hypertrophy - high rep ranges = increased endurance
50
Frequency of resistance training for novice individuals
> 1 session/week may be sufficient - consider: current tolerance, functional demands, inter-dependence of FITVP
51
Methods of prescribing resisted exercise intensity
- repetition maximum (RM) - RM range - rate of perceived exertion (RPE) - repetitions in reserve (RIR)
52
What is something to consider about resisted exercise failure?
- discontinuing resisted exercise sets prior to failure still leads to improvements in hypertrophy, strength and power
53
Things to consider with type of resistance training
- single vs multiple joint - opposing muscle groups (agonist/antagonist) - terminology (BE CLEAR with exercise names) - equipment (bands, free weights etc.)
54
Volume of resistance exercise for novice individuals
- >1 set may be sufficient - the more intense the exercise, the more rest
55
What is periodization?
- planned manipulation of exercise prescription variables to maximize physiological adaptations (endurance--> strength-->power) - greater effect on strength than non-periodized programs
56
How much strength is lost each year after 50 years of age?
- 5%
57
Contralateral effects of unilateral resisted exercise
- cross-education - transfer of strength up to 8% to inured limb
58
How should intensity be prescribed?
- both subjectively and objectively
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