6
BorG: very light
0-1
Time and rate of force development
Speed and power
How many weeks are needed to achieve a strengthening response in muscle tone?
6 weeks
How many sets in first 3 months of training is as beneficial as 3x10 in novice and older adults
1 set
Duration is the amount of time for each exercise.
Aerobic - _________
strengthening - _________
Aerobic: 30 min
Strengthening: 4x60s
BORG: no exertion
0
Concentric, eccentric, isometric
EX: gait is 60% eccentric ***
Types of muscle contraction
How much of the gait cycle is eccentric contraction?
60%
T/F: Instead of 3x10, devise several functional exercises that challenge muscle in different ways, for 3 sets
True
60% to 80% x (220 - age - resting HR) + resting HR
Karvonen method for aerobic exercise
What are the 3 measurements for aerobic exercise?
1. Karvonen method
2. 6 min walk test
3. 400m walk test
Cardiac disease, lightheadedness, dizziness, nausea, profuse sweating, beta-blockers, insulin-dependent diabetes
Precautions to aerobic exercise
Contraindication of systolic BP
Higher > 200 mmHg
Contraindication of diastolic BP
> 120 mmHg
Contraindication for resting HR
> 100 bpm
What are the two measurements for aquatic exercise?
1. Land based measurements
2. HR or RPE
MMT, dynamometry, isokinetic dynamometers, repetition maximum (GOLD STANDARD), functional fitness test
Measurement for strength training
Not being able to swim, same as with aerobic exercises
Contraindications for aquatic therapy
Age-based ROM, functional ranges, modified sit and reach test, back scratch (apleys test)
Measurement for strengthening exercise
Precautions of aquatic therapy
Slippery surface
Contraindications: joint instability
Precautions: pins and needles
Strengthening training
Timed functional test, Rose's fullerton balance test
Measurement for plyometrics
Chair stand, arm curl, chair sit and reach, back scratch, 8 ft TUG, 6 minute walk
Senior fitness test
Walk as quickly as you can, get up off the floor, jump in place, jump from foot to foot
Application of plyometrics
Improvements in BERG balance score, 4 square step test, senior fitness test, and one legged stance time
In inactive older adults: decreased fall risk, lessens depression, decreases stress, improved balance and physical functioning
Tai Chi