OMSB Physiotherapy cheat sheet

Anatomy and Exercise Prescription

• FITT-VP principle: Frequency, Intensity, Time, Type, Volume, Progression; ACSM recommends ≥150 min/week moderate aerobic activity plus 2 days resistance training.

• Strength prescription: 2-3 sets of 8-12 repetitions at 60-70% 1RM for hypertrophy; 1-5 reps at ≥85% 1RM for maximal strength; rest 2-3 minutes for heavy loads.

• 1RM estimation: Epley formula, 1RM = weight × (1 + reps/30); valid for reps ≤10.

• Flexibility: static stretches held 15-60 seconds, 2-4 repetitions, ≥2-3 days/week; perform after warm-up.

• Progressive overload: increase volume or intensity by ~5-10% per week to allow tissue adaptation and reduce injury risk.

• Muscle actions: isometric (no length change), concentric (shortening), eccentric (lengthening); eccentric contractions produce greater force and delayed-onset muscle soreness.

• Key anatomy: rotator cuff = supraspinatus, infraspinatus, teres minor, subscapularis; quadriceps = rectus femoris, vastus lateralis, medialis, intermedius.

• Exercise contraindications: unstable angina, uncontrolled hypertension (SBP >180/DBP >110), acute heart failure, severe aortic stenosis, and acute systemic illness.