UNIT 2: Week 1 Content

Question 1

What can hypomobility be considered

Answer 1

-a physiological adaptation

Question 2

What are some physiological adaptations associated with hypomobility from connective tissue

Answer 2

-collagen cross linking
-collagen adhesions
-collagen disorganized orientation

Question 3

What are some physiological adaptations associated with hypomobility from muscle

Answer 3

-change # sarcomeres in series
-tone

Question 4

What is the elastic deformation phase

Answer 4

-connective tissue response to tension
-stretched enough to straighten fibres
-stress relaxation
-creep
-temporary change in mobility

Question 5

What is the plastic deformation phase

Answer 5

-connective tissue response to tension
-stretched enough to cause microscopic or macroscopic failure
-permanent change in mobility

Question 6

What is best practice for connective tissue mobility

Answer 6

-low load prolonged stretch
-total end range time (TERT)
(see pictures on slides)

Question 7

Theories involved in muscle flexibility prescription

Answer 7

-sensory theory
-neuromuscular relaxation theory

Question 8

Sensory therory

Answer 8

-no lasting changes seen in muscle length following static stretching
-temporary increase in muscle flexibility may be due to increased tolerance of tension and pain

Question 9

Neuromuscular relaxation theory

Answer 9

-autogenic inhibition
-if you hyperextend your wrist, it will hurt
-if you put resistance against it and then try again, it wont hurt

Question 10

When to do dynamic stretching

Answer 10

-to increase ROM and performance before activity

Question 11

When does static stretching decrease performance

Answer 11

-if done immediately before activity
-better for cool down

Question 12

How does foam rolling improve mobility

Answer 12

-through sensory and neuromuscular mechanisms

Question 13

When should unilateral stretching be used

Answer 13

-when one joint is not mobile, you can still stretch the other one to see results

Question 14

What is the intensity percentage range of 1RM for endurance

Answer 14

-50-65%

Question 15

What is the intensity percentage range of 1RM for strength

Answer 15

-65-80%

Question 16

What is the intensity percentage range of 1RM for power

Answer 16

-0-65%

Question 17

How many reps should be done for endurance

Answer 17

-12-20

Question 18

How many reps should be done for strength

Answer 18

-8-12

Question 19

How many reps should be done for power

Answer 19

-3-6

Question 20

What level of repetition ranges increase hypertrophy

Answer 20

-low, moderate, and high

Question 21

Disuse muscle atrophy

Answer 21

-episodes of inactivity leads to loss of muscle size
-disuse muscle atrophy is higher in older adults and ill people

Question 22

How many resistance sessions a week would be beneficial for a novice

Answer 22

-one or more

Question 23

How many resistance sessions a week would be beneficial for an experienced individual

Answer 23

-2-3 a week

Question 24

What are the different methods of prescribing resisted exercise intensity

Answer 24

-rep max
-RM range
-RPE
-reps in reverse

Question 25

Rep max test

Answer 25

-maximum amount of load an individual can lift for only 1 rep while maintaining technique

Question 26

How to predict rep max

Answer 26

-use chart to find percentage of 1 rep max

Question 27

Rep max range

Answer 27

-maximum amount of load an individual can lift within a range of repetitions using stadardized technique

Question 28

RPE

Answer 28

-rate of perceived exertion -10/10 would be failure -you want people to be in the 7 range

Question 29

Reps in reverse

Answer 29

-an estimation of the remaining repitions an individual feels capable of -cross reference this with the RPE chart

Question 30

What else to think about when prescribing resistance exercise

Answer 30

-single vs multiple joint -open or closed KC -few or many muscles activated -simple or complex neuromotor control

Question 31

How would you provide progressive overload for endurance

Answer 31

-increase reps

Question 32

How would you provide progressive overload for strength

Answer 32

-increase load

Question 33

How would you provide progressive overload for power

Answer 33

-increase speed

Question 34

What is periodization

Answer 34

-the planned manipulation of exercise prescription variables to maximize physiologic adaptations

Question 35

Contralateral effects

Answer 35

-there may be up to an 8% increase in strength in an injured arm when training the other arm