Resistance Exercise ppt

how do you increase power

1) increase work load for a fixed time 2) decrease time for a fixed work load

how long does it take to increase vascularization or to hypertrophy muscle fibers

6-12 weeks

Ex of Variable resistance: resistance

: TheraBand or manual resistance

what is needed to increase strength, power, & endurance for daily activities!

A combination of concentric & eccentric

exercise loads not only improve muscle but also bones, joints, ligaments, and tendons thereby getting stimulation of mechanoreceptors responsible for kinesthesis, proprioception, and co-contraction around joints (for stability & postural control).

Closed-chain

must combine

Combine strength, power, & endurance

Speed of contraction increase speed, decrease tension

Concentric

Effort & energy stores expended to control a given load from greatest to least:

Concentric > Isometric > eccentric

Motor unit recruitment to control a given load from greatest to least:

Concentric > isometric > eccentric

Speed of contraction

Concentric: increase speed, decrease tension Eccentric: increase speed, increase tension

Repeated and rapidly progressed eccentric muscle contractions against heavy resistance result in higher incidence & severity of ______than concentric contractions...

DOMS

This is NOT acute soreness related to increased lactic acid and reduced oxygen in muscles that are fatigued during the exercise.

DOMS

Do 3 sets of 10 repetitions at the following intensities 50% 10-RM 75% 10-RM 100% 10-RM

DeLorme

Many of the PRE programs are based on early work done by

DeLorme

reasons to stop exercise

Decreased range during the movement Decreased rate of movement Loss of coordination Substitutions Muscle trembling Increased pain Pain or cramping where there was none before Cardiopulmonary signs/symptoms

muscle tenderness and temporary stiffness developing 12 to 24 hours after exercise & peaking 48-72 hours

Delayed-onset muscle soreness (DOMS):

what should you consider when using free weights

Direction of movement to replicate action of muscle Especially with gravity (free weights)

Limb moves through ROM against a constant weight but the tension or force generated by the muscle must change as the joint angle changes

Dynamic constant external resistance (DCER)

isotonic=

Dynamic constant external resistance (DCER)

Concentric/eccentric exercise: joint movement occurs with either acceleration (concentric) or deceleration (eccentric) of body segments as external resistance is overcome or controlled

Dynamic:

Speed of contraction increase speed, increase tension

Eccentric

Type of muscle contraction

Eccentric > Isometric > Concentric (order of force production)

Force generated, from greatest to least:

Eccentric > isometric > concentric

what do you do if pt has pain during exercise

Eliminate, reduce, or modify exercise Must analyze why there is pain in order to modify appropriately. If decreasing resistance does not eliminate pain, stop the activity

Guidelines for Manual Resistance Exercise

Explain the procedure to the patient Position the patient to promote the correct movement, to allow the patient comfort, and to allow good body mechanics during the treatment Demonstrate to the patient Encourage maximum allowable pain-free effort

how do you increase muscle endurance

Generally, increase endurance with low intensity muscle contractions (low resistance) and high repetitions over a prolonged period of time (longer session)

how much do you increase the weight by in Delome method

Generally, increase weight by 5-10% when repetitions and sets can be completed easily

Recruitment of motor units

Greater the number & synchronization of motor units firing, the greater the force produced

Explain the procedure to the patient Position the patient to promote the correct movement, to allow the patient comfort, and to allow good body mechanics during the treatment Demonstrate to the patient Encourage maximum allowable pain-free effort

Guidelines for Manual Resistance Exercise

Stabilize the proximal segment In general, apply resistance to the distal end of the segment to which the muscle is attached This may be modified depending on the strength of the patient and the stability of the joints involved Resist in the direction directly opposite to the desired motion

Guidelines for Manual Resistance Exercise

Vary the resistance within the range of movement to accommodate to the patient's ability and to get smooth, coordinated movement Give verbal commands that the patient can understand Hold, push, pull or similar simple instructions Avoid anatomical terms, in most cases Repetitions will depend on the patient's response; build in adequate rest time Modify resistance site or amount if patient is fatigued

Guidelines for Manual Resistance Exercise

ncrease strength with high resistance and low repetitions results in

Hypertrophy muscle fibers Improve neutral adaptations

Amount of resistance; also called exercise or training load

Intensity

Not practical for early stages of rehabilitation in most hospital settings

Isokinetic

Programs must use device that maintains a constant velocity of limb movement

Isokinetic

Can accommodate to the muscle strength in all points of the range to provide maximum resistance at each point in the range

Isokinetic:

In this way the velocity of muscle shortening & lengthening are held constant

Isokinetic:

The velocity of movement is preset & the machine responds to the persons force of movement by increasing resistance while the velocity stays constant.

Isokinetic:

whats the order of exercise

Large muscle groups before small Multijoint muscles before single-joint Higher intensity before lower

what causes DOMS

MICROTRAUMA

Resistance is applied by the therapist in cardinal planes or diagonals (PNF)

Manual resistance

Resistance is applied by using some type of equipment, such as a free weight, TheraBand, a rebounder, wall pulley, or weight machine

Mechanical Resistance Exercise

Rationale and Indications for isometric exercise

Minimize atrophy when joint movement is not possible or wanted Activate muscles to re-establish neuromuscular control but protect healing tissues To improve strength when joint motion could cause pain or compromise joint integrity To develop static strength at particular points in the ROM for task-related needs To develop postural or joint stability

dynamic or static

Mode

How do you train a pt with osteoporosis

Modifications in exercise need to be made but exercise is NOT eliminated. In general, need weight bearing, low-intensity, low-impact exercise with no: Trunk: flexion & rotation or end range resisted flexion Lower extremity torsional movements with WB

Resistance is applied at multiple joint angles within a ROM

Multi-angle (multi-arc)

Rule of thumb: apply resistance every 10-20o degrees of range, contract 10 seconds, perform 10 repetitions

Multi-angle (multi-arc)

Strength will increase only at the joint angles at which the exercise is performed

Multi-angle (multi-arc)

what is the Length-tension relationship.

Muscle produces greatest tension when it is at or near its physiological resting position at the time of contraction.

Decrease pain, promote relaxation

Muscle setting

Helps re-educate muscles in acute stage

Muscle setting

Increases circulation

Muscle setting

Maintains mobility between muscle fibers

Muscle setting

Will not increase strength or endurance, but can retard atrophy

Muscle setting

Refers to the carryover effects of one variation of an exercise or task to another

Overflow, Cross Training

A muscle must perform at a level greater than that to which it is accustomed in order for performance to improve

Overload Principle

Decline in physical performance in healthy individuals with high-intensity, high-volume of training Preventable and reversible - adequate rest intervals

Overtraining

Do 3 sets of 10 repetitions at the following intensities 100% 10-RM 75% 10-RM 50% 10-RM

Oxford's progression

what are Contraindications to Resistance Exercise

Pain: severe joint or muscle pain during unresisted exercise inflammaton Severe cardiopulmonary disease with acute symptoms

High velocity resistance training characterized by rapid eccentric (elongating) contraction followed by a rapid reversal of movement with a resisted concentric (shortening) contraction of the same muscle

Plyometric (also called stretch-shortening drills, stretch-strengthening drills, or reactive neuromuscular training

Work produced by a muscle per unit of time; rate of performing work

Power

A constant external load is applied to a contracting muscle by a mechanical means and is incrementally progressed

Progressive resistance exercise (PRE's)

Basis for PRE's is the

RM

Activate muscles to re-establish neuromuscular control but protect healing tissues

Rationale and Indications for isometric exercise

To develop postural or joint stability

Rationale and Indications for isometric exercise

To develop static strength at particular points in the ROM for task-related needs

Rationale and Indications for isometric exercise

Active exercise during which a static or dynamic muscular contraction is resisted by an outside force that may be applied manually or mechanically

Resistive Exercise

To maintain the changes in strength and endurance, improvements must be regularly used for functional activities or a maintenance program must be undertaken.

Reversibility Principle

Co-contraction around joints in weight bearing and antigravity positions

Stabilization

Greatest measurable force that can be exerted by a muscle or muscle group to overcome resistance during a single maximum effort

Strength

Important for activities in upright

Type I (tonic; slow twitch): slow rate, low force production; slow to fatigue

Important for endurance

Type I (tonic; slow twitch): slow rate, low force production; slow to fatigue

Usually antigravity muscles

Type I (tonic; slow twitch): slow rate, low force production; slow to fatigue

rapid high force production, rapid fatigue

Type IIA & IIB (phasic; fast-twitch):

what are resistive exercises used for

Used to improve muscle performance

equipment imposed changing levels of resistance to muscles to load the muscle more effectively at different points in the range

Variable resistance: resistance

speed of contraction or motion

Velocity

Internal stabilization by means of muscle action, joint compression & congruency, and postural control

closed chain

Movement of body segments both distal and proximal

closed chain

Muscle activation in multiple muscle groups, distal & proximal to the moving joint

closed chain

Relatively predictable movement patterns in adjacent joints

closed chain

Resistance applied simultaneously to multiple moving segments

closed chain

Typically performed in weight-bearing positions

closed chain

Use of axial loading

closed chain

why Late in rehabilitation, progressive eccentric exercises with resistance can prepare the individual for activities, requiring deceleration, changes in direction, and endurance

controlling a load, shock absorption

DAPRE =

daily adjustable progressive resistance exercise

what do ypu do if pt has inflammation during exercise

dynamic resistance exercise for acute joint inflammation dynamic & static resistance exercise in inflammatory neuromuscular disease

what are the oxford regimens specifically for endurance:

e.g. 40-60% 1RM, 40-50 reps, 3-5 sets

As intensity and volume increase,

every other day or up to 5 sessions per week is common

why in Early in rehabilitation when a muscle is weak, eccentric contractions with little or no resistance other than gravity are easier for a patient to do

fewer motor units, less energ

Greater the number & synchronization of motor units firing, the greater the

force produced

Concept of RM (repetition maximum) =

greatest amount of weight a muscle can move through the available range for a specific number of times (1-RM)

what are Considerations in length of time

include endurance, function to be attained, other physical limitations, or cause of the impairment

how do you increase strength

increase strength with high resistance and low repetitions

Increase strength by

increasing resistance

Increase endurance by

increasing the duration of contraction

Alternating isometrics is done for

joint stability

Form, type, & manner of exercise

mode

must Progress from isolated muscles to

muscle groups

External stabilization usually required

open chain

Movement of body segments only distal to the moving joint

open chain

Muscle activation predominately in prime mover & muscles of the moving joint

open chain

No predictable joint motion in adjacent joints

open chain

Resistance applied to the moving distal segment

open chain

Typically performed in non-weight bearing positions

open chain

Use of external rotary loading

open chain

Overwork weakness is a deterioration of strength in muscles already weakened by non-progressive neuromuscular disease, such as Guillain-Barre or post-polio

over work

what are precautions of resistance exercises

overtraining over work valsava manuever DOMS Substitute motions Osteoporosis Modify exercise parameters & monitor closely

Muscle produces greatest tension when it is at or near its

physiological resting position at the time of contraction.

ROM,WB or NWB

position

Rhythmic stabilization is done for

posture

Decreased range during the movement Decreased rate of movement Loss of coordination Substitutions Muscle trembling Increased pain Pain or cramping where there was none before Cardiopulmonary signs/symptoms

reasons to stop exercise

Intervals depend on exercise intensity & volume, pathology, age, and goals

rest

In early rehabilitation using low intensity, patient can exercise

several times per day, daily

Must balance

stability and mobility (static and dynamic)

what does a plyo use to develop muscle contraction speed

stretch reflex

rapid eccentric (elongating) contraction followed by a rapid reversal of movement with a resisted concentric (shortening) contraction of the same muscle

stretch-shortening drills Plyometric

The larger the muscle diameter,

the greater the tension-producing capacity

must progress from single to

varied planes of movement task-oriented patterns

Geared to match the demands of the functional activities needed to be carried out Patient must be able to control the weight and avoid injury Patient must not use speed to build momentum

velocity

Total number of repetitions and sets or bouts in an exercise session Will vary with the population and the goal of the exercise (strength vs. endurance)

volume

Will vary with the population and the goal of the exercise (strength vs. endurance)

volume

The amount of weight that can be moved is limited by the

weakest point in the range