principles exercising prescription

• musculoskeletal
• circulatory
• respiratory
• increases:
• 1.strength
• 2.flexibility
• 3.work capacity

exercise physiology and kinesiology for appropriate exercise prescription

ability of the tissues surrounding a joint to yield to stretching w/o interference or opposition and then to relax

flexibility is joint and activity specific

know the ROM demands necessary for optimum performance in the activity

select appropriate flexibility exercises for each involved joint

ballistic

static

active and passive stretching

PNF-proprioceptive neuromuscular facilitation

tissues are gradully stretched up to the point of discomfort

resulting position held for minimum 30 seconds

active bouncing-no

less danger of tissue damage through sudden over stretching

less energy req

less postexercise soreness

reduces stretch reflex contraction

• antagonists of joint actions are stretched by the concentric contraction of the agonist muscles
• ex: yawning stretch

help of another person

gravity

mechanical assist

other body part(hands)

ex: runners quad stretch

• specific treatment technique
• combinations of sustained static stretch and muscular contraction are used to increase ROM

avoid triggering a stretch reflex contraction in the muscle to be stretched

make positive use of GTO response and reciprocal innervation to further relax the stretching muscle

active contraction of either the agonist(GTO) or antagonist muscle(reciprocal innervation) or each in turn once the limit of ROM has been reached

• 1.know the structure and function of the joint
• 2.know the planes of the joint-

3.degrees of motion available

4.tissues responsible for limitation

5.effects of various reflexes

• principles relating to muscle
• strength and endurance
• risk factors
• strength and endurance exercise programs

• anthropometry
• overload
• specificity
• progressive resistive
• momentum
• alignment and impact
• resistance arm
• frequency
• exercise-order
• warm-up
• symmetry
• gravity

height, weight, size of component body parts

different limb lengths of individuals produce different angular kinematics

adjustments of weight machines for different body sizes

muscle must be exercised at or near mazimum strength and endurance capacity for a specified period of time if strength and endurance are to be developed

strength of a muscle exercised against normally encountered resistances will not increase

strength and endurance training activities must be specific to the demands of the particular activity for which strength or endurance is being developed

• full range of:
• 1.joint action
• 2.speed
• 3.resistance demands of the movement should be duplicated in the training activity

SAID principle

suggests a framework of specificity is a necessary foundation upon which an exercise program is built

resistance against which a muscle group is exercised must be increased periodically

the overload program increases strength

original overload eventually becomes inadequate and must be supplemented with progressive increases in resistance

use of momentum should be minimized where possible

• the motion should be done in a slow, controlled manner using muscle force
• not momentum

when the weight is supported by the feet, in an impact or nonimpact situation, the knees must always remain over the feet

when there is an alternate, low-impact work is more appropriate than high-impact work

low=one foot remaining on the floor

the longer the resistance arm, the more strenuous the motion

shorten resistance arm,RA, to begin with and gradually move weight down to lengthen RA

segments should be kept close to the body, until one is certain that individuals are capable of more strenuous effort

a regular program of exercise should be followed at least 3-5 times per week

the maximum number of repetitions is dependent on the specific demands of the activity

arranged so that each muscle group has a rest period between two exercises that both stress that muscle group

plan the program-the more easily fatigued muscles are exercised last

all muscle strengthening and endurance workouts should be preceded by warm-up and followed by cool-down exercises

• the warm-up prevents injury by:
• preparing the muscle and joint for increased tension

creates a neuromuscular system adjustment

speeds recovery

removes accumulated lactic acid

alleviates muscle soreness

• once muscle strength and ROM are developed
• can be maintained with less frequency workout sessions

appropriate balance between joint flexibility and muscle strength must be maintained for each muscle and joint as well as a balance between agonist and antagonist muscle pairs

imbalance can lead to injury or permanent deformity

maximum resistance is produced when working in opposition to gravity

movements in the same directions as the line of gravity are resisted by the antagonist muscle

role of the therapist to understand and to properly evaluate exercise motions

• choose those that provide:
• 1.safe,
• 2.enjoyable
• 3.appropriate exercise

1. protect the vulnerable areas of the vertebral column

avoid motion to the limit of flexion and hyperextension in the cervical and lumbar regions

when exercising never hyperextend the trunk without stabiliziing the pelvis and keeping the head in line with the neck

2. avoid combinations of motions of the vertebral column in more than one plane

combination motions in more than one plane executed simultaneously or in sequence increase the compression forces applied to the discs

3. do not force the knee into extreme flexion or hyperextension

either action may weaken ligaments and other structure in the joint

4. breath normally through the exercise to avoid increased undue stress on the cardiovascular system through increased intrathoracic pressure

never hold the breath while exercising

• absolute contraindications
• reasons the patient should not exercise

• relative contraindiations
• exercise with caution or limitations

conditions requiring special consideration and/or precautions

maximum resistance only occurs when the gravitational force is acting right angles to the lever

principle of repetition maximum(RM)

prime mover-muscle shortens

the return movement of concentric type exercises, when done in a slow, controlled manner

• use eccentric contraction of the antagonist muscles
• *muscle can sustain more tension in eccentric contraction than it can develop in concentric

produces greater force/antagonist

muscle lengthens

• aerobic
• with oxgen

• exercise that is low enough intensity to be carried on for at least five minutes or longer
• anaerobic
• without oxygen

exercise so intense that exhaustion ensues within 1-2 minutes

O2 supply transported cannot meet demand of muscle

• utilization of eccentric contractions immediately followed by explosive concentric contraction
• *this type of training takes advantage of:
• 1.stretch reflex
• 2.series elastic components of muscle
• 3.training for the synchronous firing of motor units
• system of high-velocity resistance training
• characterized by rapid eccentric contraction during which the muscle elongates---
• followed immediately by a rapid reversal of movement with a resisted shortening contraction of the same muscle
• sources of resistance: body weight, elastic bands, weighted ball

• catching and throwing a weighted ball
• dribbling a ball on the floor/wall
• drop push-ups
• clap push-ups
• vertical jumps and reachehopping activities
• jumping over objects on floor

primarily used in the rehabilitation of muscles surrounding injured joints

• muscle tension stays the same throughout the muscle remains constant
• no acceleration so the velocity remains constant
• permits maximum throughout the ROM at required speeds without endangering the joints

what is the purpose of the exercise?

how effectively does it accomplish its purpose?

does it violate any principles of good mechanics?

what are the chief joint and muscle actions involved in it?

what are its intensity and diffculty?

• beginner, experienced, or advanced performer
• are there elements of danger, injury or strain against which precautions should be taken?

is it likely to call forth any undersirable or harmful responses against which the performer should be on guard?

what preliminary exercise would serve to prepare the performer for it?

ex: use good hand first to see what exercise is

• frequency
• intensity
• time
• type