Here are the answers to the “Basic” exercise quiz.
What’s the best way to strengthen type I muscle fibers?
Impose a LOW load for an EXTENDED duration of time (>30)
Explanation: Type I fibers are the slow-twitch, deep red (high myoglobin content) fibers. They have low power and are used in aerobic activities such as long distance running. In order to strengthen these fibers, one must impose a low load and low speed activity.
Which exercise method best strengthens type II muscle fibers?
Explanation: Plyometric exercises challenge your fast-twitch muscle fibers (type IIa and b) and are great for stimulating several muscle groups at the same time. It helps to improve strength, coordination, agility and athletic performance.
Which is the best way to lengthen a tight/shortened muscle?
Explanation: This is better than “reciprocal inhibition” and “low-grade passive stretching” in that it is not temporary. Neuromuscular inhibition restores balance while improving the functional capability of the joint complex. And it works for the long-term! Integrating the entire nervous system is key to achieving amazing results for patients.
The Strength of contraction increases as…
A and B (Load increases and Speed increases)
Explanation: Muscle contraction and strength is governed by only two variables, Load and Speed. In traditional therapy, most clinicians merely work with the “load” factor and lack the proper understanding on how to integrate “speed”. Learning how to use speed appropriately in the rehab setting can dramatically improve results, efficiency and patient engagement.
Which is the fastest way to strengthen the rotator cuff muscles?
Repeated longitudinal forces that elicit co-contraction around the shoulder joint.
Explanation: Working the glenohumeral joint in proper angles and applying forces that stimulate co-contraction is the fastest, and safest, way to strengthen the entire rotator cuff muscles and restore balance. Learn more here.
An example of a “muscle synergy” during shoulder extension would be…
Contraction of Latissimus Dorsi and relaxation of Anterior Deltoid
Explanation: Muscle synergy is defined as a group of muscles that work together to maintain balance during a functional movement. It’s very different than “reciprocal inhibition”. Understanding “muscle synergy” and how to apply it with rehab patients is essential to success with both pain relief, function, and athleticism.
Which is NOT true about plyometric exercises?
Repetitions should be performed slowly.
Explanation: The goal of plyometric exercises is to increase strength, coordination and agility. This is best accomplished with increasing speeds. Learn how plyometrics can transform your clinical repertoire here.