UNIT 2: Week 1 Content
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What can hypomobility be considered
-a physiological adaptation
What are some physiological adaptations associated with hypomobility from connective tissue
-collagen cross linking -collagen adhesions -collagen disorganized orientation
What are some physiological adaptations associated with hypomobility from muscle
-change # sarcomeres in series -tone
What is the elastic deformation phase
-connective tissue response to tension -stretched enough to straighten fibres -stress relaxation -creep -temporary change in mobility
What is the plastic deformation phase
-connective tissue response to tension -stretched enough to cause microscopic or macroscopic failure -permanent change in mobility
What is best practice for connective tissue mobility
-low load prolonged stretch -total end range time (TERT) (see pictures on slides)
Theories involved in muscle flexibility prescription
-sensory theory -neuromuscular relaxation theory
Sensory therory
-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
Neuromuscular relaxation theory
-autogenic inhibition -if you hyperextend your wrist, it will hurt -if you put resistance against it and then try again, it wont hurt
When to do dynamic stretching
-to increase ROM and performance before activity
When does static stretching decrease performance
-if done immediately before activity -better for cool down
How does foam rolling improve mobility
-through sensory and neuromuscular mechanisms
When should unilateral stretching be used
-when one joint is not mobile, you can still stretch the other one to see results
What is the intensity percentage range of 1RM for endurance
-50-65%
What is the intensity percentage range of 1RM for strength
-65-80%
What is the intensity percentage range of 1RM for power
-0-65%
How many reps should be done for endurance
-12-20
How many reps should be done for strength
-8-12
How many reps should be done for power
-3-6
What level of repetition ranges increase hypertrophy
-low, moderate, and high
Disuse muscle atrophy
-episodes of inactivity leads to loss of muscle size -disuse muscle atrophy is higher in older adults and ill people
How many resistance sessions a week would be beneficial for a novice
-one or more
How many resistance sessions a week would be beneficial for an experienced individual
-2-3 a week
What are the different methods of prescribing resisted exercise intensity
-rep max -RM range -RPE -reps in reverse