Therapeutic Exercises PDF

Week 10 Understand the different modes of training in relation to cardiovascular exercise There primary methods of training that challenge Crdiorespiratory system 1. Light - Moderate Intensity Continous Training (LMICT) 2. High Intensity Interval training (HIIT) 3. Circuit training (CT) Aims Exercis...

Week 10 Understand the different modes of training in relation to cardiovascular exercise There primary methods of training that challenge Crdiorespiratory system 1. Light - Moderate Intensity Continous Training (LMICT) 2. High Intensity Interval training (HIIT) 3. Circuit training (CT) Aims Exercise for weight loss /change in body composition Moderate Intensity → moderate intensity PA betweeen 150 and 250 min/week to be effective to prevent weight gain → up to 60 mi/day aerobic exercise ( 2-3 kg loss) → >250min/week associated with clinically signiicant weight loss → more than a hour exercise daily (>420 min/week ) for (5-7kg) Benefits of weight loss improvement in CKD risk factors → low BP,LDL-C,Triglycerides and gluscose tolerance decreased in inflammatory markers, C-rective as litttle as 2-3 kg can be improve chronic risk factors Therapeutic exercises 15 Estimation of energy expenditure METS = ratio betweeen standard resting metabolic rate and that required to perform an activity 1 MET = 3.5 ml O2/Kg/min(1kcal) Kcal = (METS(3.5) xbodyweight)/60 MET ratios cycling @10mph:7.0 MET dancing (aerobic):6-9 Jump rope 60-80 skips/min :9 Fishing from a bank :3.7 Judo:3.5 Running 10min/mile :10.2 star climbing :4-8 Tennis :6.5 Exercise for health Continous training -ENDURANCE submaximal energy requirement /training intensity 20-60 minutes without exhausting O2 transport system >5.5 METS at least 40 min/week decreases risks of diabetes >4.5 METS 30-60min/day against colon and brest cancer walking > 1 hr/week increases survival in cancer ACSM guidelines Therapeutic exercises 16 HRmax% = Use age predicted HR max → (220-age ) → use the appropirate intensity and choose the upper and lower limit HRR= age predicted HR max -resting HR → appropirate % of HRR to choose intensity upper and lower limits Therapeutic exercises 17 → Karvonen formula = % of target intensity (HRR) +HR rest Exercise for specific goals/sport performance High Intesity Interval Training → Stength and power followed by a properly presribed rest interval requires “near maximal” effort → HR of >80%of HRmax decrese in body fat promotes increase in VO2max insulin sensitivity and blood pressue Recommended Rate of percieved extertion → how much they think they’re working client regulates their exercise intensity hard→ very hard( around 6 in the borg model Thibalt model→ gives percentages of VO2max Therapeutic exercises 18 Circuit Training → Endurance, Power,Strength a series of exercise activities performed one after the other in series, by stressing the aerobic and anaerobic systems typically 20-60 minutes in duration Understand the acute program variables used to improve cardiovascular function, health, body composition and performance Week 11 Describe basic biological adaptations of the cardiovascular system that occur during, and as a consequence of, exercise Therapeutic exercises 19 Differentiate between acute and chronic adaptations. 💡 Acute Adaptation→ (rest, start , during ) body’s response to exercise Heart→ delivers o2 and nutrients to muscles and removes waste products like lactate acid Lungs→ Oxygenate the blood and remove CO2 Vessels → Delivers blood t tissues and from tissues Start → changes in repiration to 6-12 breaths per minute body starts to prep itself → increased SNS activity , increased vasoconstriction , increased HR, SBP increased repspiratory rate During → CO increased, minute ventilation , HR CO increase rapi d increases in energy requirement →body makes it easier for muscles to get nutrients, → by reduction in resistance →Increase in CO -. prooduced by metabolities as Mg,Ca, ADP, PCO2, decreased PO2, increased temp minute ventilation increases→ 6L/min to >100L/min → increases as Resp frequency and tidal volume inrease → caused by neural and chemical factors - increase in muscle metabolism → increased O2 extraction → increased venous PCO2 and H+ , increase in body temp, epinephrine and timulation of nerves in joints and muscles - barcoreceptors reflexes, pain emotion . voluntary control of respiratio Increase in HR as intensity increases Therapeutic exercises 20 → HRmax age predicted (220-age) → as intensity is maintained at submaximal level , HR can hit a steady plateu Finish → time to rest , recover and adapt 💡 Chronic Adaptation→ lactate accumulation , energy metabolism To increase VO2max Lactate accumulation → lactate threshold→ ability to work at higher intensity without lactic levels rising above resting levels ( 2mls → buffering ability → increased → with differnt types of exercises Energy metabolism → energy source→ → enzyme activty → → myoglobin and mitochondria → Understand the basic health implications of such adaptations. Inactivity → USE IT OR LOSE IT Therapeutic exercises 21 just in 12 days you can see declines Week 12 Establish a structure for integration of exercise to target the musculoskeletal, sensorimotor and cardiovascular systems in an individual client Modular approach to exercise design in rehaibiltation Isometric contraction →Exercise characteristics → single joint , skill aquisition → low load→ high comeplexity → can be used to facilitate healing → cellular responses from tissues → can prevent exacibation Musculoskeletal system → maynot be using strength exercises on the injures muscles or joints →recovery of injured muscles increases use of the system on late stages → involves force generation → control motion , co-contraction or eccentric cntraction → to help limit the prime mover muscles Therapeutic exercises 22 → low load - high load , single-multijoint, → facilitates healing , improve performance → ROM/stretching → giving them time to heal Sensimotor → involves exercises to improve control of motion → ability to move the joints smoothly in range → at the end of can focus on agility and raction time → load depends on seated / standing, bilateral stance → high load → for agility → can be used in early in rehabilitation Cardiovascular system → starts high at early , decreases in late stages → because the client is allowed to participate in specific sports → intended to increase aerobic and anerobic fitness → exercises that involve as musch of the body as possible Sports/function specific → client focuse on healing, so less time dedicated → involves skills , drills component of the sport or functional activity →difficult to include because they are multiple systems MSK,SM,CV → limited cuz of space, equipment and fear Therapeutic exercises 23 Introduce the concept of exercise in rehabilitation following injury Therapeutic exercises 24 Glossary Strength:- Greatest force produced bby a minute ( as hard as they can to overcome resistance) 3-5 days / 3-5 sets / 3-8 reps /3-5 mins Rest 4sec ECC/2sec CON 1 sec rest Muscular Endurance:- The ability of a muscle to contract againstaan exteral load and resist fatigue for a given period of time ( to sustain a position for a period of time) 2-3 days / 1-3 sets / 15-20 reps/ 30-60 secs Rest/ 1sec ECC no pause 1sec CON Power :- The amount of performed by a muscle/muscle group per unit of time( for the least amount of time) ( best of max results) 4-6 days/ 3-5 sets/ 1-3 reps / 5-8 mins Rest explosive tempo Agility :- The ability to change direction rapidly For high Intensity → use Power values ( 1-3 resps/3-5 sets) For low Intensity → use Endurance values (15-20 reps/1-3 sets) Therapeutic exercises 25 Balance :- Keeping your centre of mass over its bsed of support 2-3 days/ week 20-30 mins/ 3-5 exercises Flexibility :- the ability to move freely without restriction Stretch : - designed to increase ROM, soft tissue extensibility / increases flexibility by elongating structures Static :- Forced applied is maintained over time → daily or 2-3 days /week 30-60 secs hold / 2- 4 reps Dynamic :- moves in and out of stretched position quickly → daily or 2-3 days/ 3- 6 secs contraction of voluntary contraction/ 10-30 secs assisited stretch Therapeutic exercises 26 Stability :- ability to control forces (being able to return to place after being displaced) Rate of percieved exersion:- Numbers of reps left in a tank of maximum Repitition in reserve:- how many more reps they think they could have done Repition maximum:- Maximum weight that can be safely lifted with appropirate technique through ROM for a 1 rep Isometric :- no joint is moving but there is contraction → 10 reps x 10 hold Concentric :- joint movement muscle shortens Eccentric :- joint movement muscle lengths Closed KC:- distal end is not moving , while body moves (in weight-bearing ) chin up and eg presses Open KC :- distal end is moving , while body does not move -: force is produced by the muscle that cross the moving joint(non- weightbearing) PNF stretching :- propioceptive neuromusclular facilitation ( an assistace stretch to you a deeper stretch) METS :- ratio betweeen standard resting metabolic rate and that required to perform an activity Buoyancy :- determined by the relative densities of the human and the liquid they are immersed Therapeutic exercises 27 Therapeutic exercises 28