Power Training
暂无描述。系统推荐的高质量记忆内容，适合每天坚持背诵学习。
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Power
power= force x velocity how quickly the work is done
Why is power important?
Most know it is critical for performance -strong association to ADLs ; response to power training is task specific OLDER ADULTS -strong predictor of fall risk and mortality -declines at an earlier age and twice the rate –> preferential loss in Type II fibers and neuromuscular changes NM changes: decreased motor unit recruitment and reduced voluntary activation
Mobility activities for power:
stair climbing, gait, sit to stand (require fast velocity)
Intensity of power training related to 1RM
40-60% of 1RM (less intensity due to need for speed)
Dosing for POWER TRAINING:
INTENSITY : 40- 60% 1 RM VOLUME: 6 sets of </= 6 reps SPEED: concentric part as fast as possible FREQUENCY: 3x/week (nonconsecutive days) REST: 60-120 seconds between sets; 24 hours between sessions DURATION: 8-20 weeks
Who is appropriate for POWER training?
-most patients -if they are appropriate for resistance exercise for muscle performance, then they will probably benefit from muscle power exercise -consider what your patient is returning to and if they are at risk for declines in power
What are the contras and precautions for power training?
Same as HIRT
Progression of power training:
-increase load 5% -increase number of sets or reps -increased frequency of exercise: 2–>3 days/week
Power training outcomes:
-hypertrophy -fascicle length increase -strength increase -power increase -mobility increase –> increased gait speed –> increased STS performance –> improved 10MWT, 6MWT
Strength is better training for what outcome measure?
6MWT