TYPES OF RESISTANCE TRAINING
Power training Re-establishing muscle power may be an important priority in a rehabilitation program, and muscle strength is a necessary foundation for developing muscle power.
Power training Power can be enhanced by either increasing the work a muscle must perform during a specified period of time or reducing the amount of time required to produce a given force.
Three main types: 1. Isotonic 2. Isometric 3. Isokinetic
Three main types: 1. Isotonic 2. Isometric 3. Isokinetic
isometric Iso= same Metric= length WORK DONE = zero Does not change the Length of the muscle. Muscle is in a state of tetanic contraction
isometric Iso= same Metric= length WORK DONE = zero Does not change the Length of the muscle. Muscle is in a state of tetanic contraction
Advantages include; Cheap, uses no expensive equipment Relatively few injuries occur in this method Specific muscle weaknesses can be developed
Advantages include; Cheap, uses no expensive equipment Relatively few injuries occur in this method Specific muscle weaknesses can be developed
Concentric Contractions Athlete moves the weight or resistance in the same direction to which they are moving. They then pull the weight down faster than it would naturally move with gravity
Concentric Contractions Athlete moves the weight or resistance in the same direction to which they are moving. They then pull the weight down faster than it would naturally move with gravity
Concentric Contractions Isotonic concentric contractions causes shortening in muscle length. Concentric contractions are evident when an individual is moving against the resistance or weight.
Concentric Contractions Isotonic concentric contractions causes shortening in muscle length. Concentric contractions are evident when an individual is moving against the resistance or weight.
Eccentric Contractions Isotonic eccentric contractions see the lengthening of muscles occur.
Eccentric Contractions Eccentric contractions are evident when an athlete moves in the same direction as the weight or resistance. The passage is then slowed so that movement is slower than it naturally would with gravity.
Evaluation is needed A comprehensive examination and evaluation of a patient or client is the basis on which a therapist determines whether a program of resistance exercise is warranted and can improve a person's current level of function or prevent potential dysfunction.
Evaluation is needed Many factors influence how appropriate, effective, or safe resistance training is and how the exercises are designed, implemented, and progressed.
Isometric Exercises Isometric exercises may be completed with sub maximal muscle action. For instance full body exercises that involve sub maximal contractions include;
Isometric Exercises Isometric exercises may be completed with sub maximal muscle action. For instance full body exercises that involve sub maximal contractions include;
Isometric Resistance Training Isometric resistance training involve muscular actions in which there is no visible movement at the joint. They occur against an immovable resistance.
Isometric Resistance Training Isometric resistance training involve muscular actions in which there is no visible movement at the joint. They occur against an immovable resistance.
Isotonic Contractions Muscle length is said to change during both; Concentric Contractions Eccentric Contractions
Isotonic Contractions Concentric muscle contractions accelerate body segments, whereas eccentric contractions decelerate body segment e.g., during sudden changes of direction or momentum).
Isotonic Resistance Training Isotonic resistance training is the most common form of strength training which uses free weights such as dumbbells and barbells. It is said to occur when through out the range of movement the weight remains constant.
Isotonic Resistance Training Isotonic resistance training is the most common form of strength training which uses free weights such as dumbbells and barbells. It is said to occur when through out the range of movement the weight remains constant.
Isotonic resistance Iso- Same Tonic- TENSION OR STREGNTH Work = FORCE X DISTANCE BECAUSE YOU ARE MOVING WEIGHT THROUGH A DISTANCE IT CAN BE CONSIDERED TO BE WORK.
Isotonic resistance Iso- Same Tonic- TENSION OR STREGNTH Work = FORCE X DISTANCE BECAUSE YOU ARE MOVING WEIGHT THROUGH A DISTANCE IT CAN BE CONSIDERED TO BE WORK.
METABOLISM IN ISOTONIC EXERCISE, ENERGY IS DERIVED BY THE MUSCLES THROUGH AEROBIC METABOLISM. THESE EXERCISES CAN BE PERFORMED FOR A LONG TIME ISOTONIC EXERCISES LEAD TO INCREASE IN THE ENDURANCE OF MUSCLES.
METABOLISM IN ISOTONIC EXERCISE, ENERGY IS DERIVED BY THE MUSCLES THROUGH AEROBIC METABOLISM. THESE EXERCISES CAN BE PERFORMED FOR A LONG TIME ISOTONIC EXERCISES LEAD TO INCREASE IN THE ENDURANCE OF MUSCLES.
METABOLISM ISOTONIC-AEROBIC ISOMETRIC- ANAEROBIC HIGH DEGREE of TISSUE TENSION DEVELOPS IN THE MUSCLES, DUE TO WHICH THE BLOOD VESSELS SUPPLYING THE MUSCLES GET OCCLUDED. THIS IS WHY THE MUSCLE RESORTS TO ANAEROBIC METABOLISM.
METABOLISM ISOTONIC-AEROBIC ISOMETRIC- ANAEROBIC HIGH DEGREE of TISSUE TENSION DEVELOPS IN THE MUSCLES, DUE TO WHICH THE BLOOD VESSELS SUPPLYING THE MUSCLES GET OCCLUDED. THIS IS WHY THE MUSCLE RESORTS TO ANAEROBIC METABOLISM.
Disadvantages Disadvantages include; Develops strengths at one angle only Time consuming
Disadvantages Disadvantages include; Develops strengths at one angle only Time consuming
isometric exercise CAN NOT BE PERFORMED FOR A LONG TIME AS LACTIC ACID PRODUCTION LEADS TO ISCHEMIC PAIN. ;MUSCLE FATIGUE) ISOMETRIC EXERCISES LEAD TO INCREASE IN THE STREGNTH OF THE MUSCLES. THIS IS ACHIEVED BY INCREASE IN BOTH MUSCLE SIZE AND MAXIMAL CONTRACTILE FORCE PER UNIT AREA.
isometric exercise CAN NOT BE PERFORMED FOR A LONG TIME AS LACTIC ACID PRODUCTION LEADS TO ISCHEMIC PAIN. ;MUSCLE FATIGUE) ISOMETRIC EXERCISES LEAD TO INCREASE IN THE STREGNTH OF THE MUSCLES. THIS IS ACHIEVED BY INCREASE IN BOTH MUSCLE SIZE AND MAXIMAL CONTRACTILE FORCE PER UNIT AREA.
ECCENTRIC CONTRACTiON THE MUSCLE IS ACTIVELY CONTRACTING WHILE THE MUSCLE IS LEGNTHENING, AND FOR THIS REASON THE LOAD IS MUCH GREATER THAN THE FORCE THE MUSCLE CAN GENERATE. ALSO, NEGATIVE WORK IS DONE BY THE MUSCLE. MUSCLE IS MORE PRONE TO INJURY DURING THIS TYPE OF CONTRACTION
ECCENTRIC CONTRACTiON THE MUSCLE IS ACTIVELY CONTRACTING WHILE THE MUSCLE IS LEGNTHENING, AND FOR THIS REASON THE LOAD IS MUCH GREATER THAN THE FORCE THE MUSCLE CAN GENERATE. ALSO, NEGATIVE WORK IS DONE BY THE MUSCLE. MUSCLE IS MORE PRONE TO INJURY DURING THIS TYPE OF CONTRACTION
Eccentric training, in particular, is thought to be an essential component of a rehabilitation or conditioning program to reduce the risk of musculoskeletal injury or re-injury during activities that involve high-intensity deceleration and quick changes of direction.
Eccentric training, in particular, is thought to be an essential component of a rehabilitation or conditioning program to reduce the risk of musculoskeletal injury or re-injury during activities that involve high-intensity deceleration and quick changes of direction.
Isokinetic Resistance Training Isokinetic resistance training is the newest form of resistance training. The harder you push, the harder the machine pushes back.
Isokinetic resistance training allows a person to operate at a constant speed against a weight or resistance. This method uses machinery designed to develop strength through a full range of motion.
Advantages Advantages include; Easy to do Overload is easy to administer Cheap Can imitate movements specific to a sport
Disadvantages include; Poor technique can lead to injury Fatigue occurs Cannot create the same tension within a muscle
Advantages of isokinetic resistance training Resistance can be easily altered Develops strength through a full range of motion Strength is developed relatively safely Injury may occur with inexperienced individuals
Disadvantages of isokinetic resistance training Machines are expensive Does not develop ligament and tendon strength as much as isotonic training because the machine provides the stability of the resistance
Dynamic Exercise A dynamic muscle contraction causes joint movement and excursion of a body segment as the muscle contracts and shortens ;concentric contraction) or lengthens under tension ;eccentric contraction).
Dynamic Exercise A dynamic muscle contraction causes joint movement and excursion of a body segment as the muscle contracts and shortens ;concentric contraction) or lengthens under tension ;eccentric contraction).
Endurance Cardiopulmonary endurance ;total body endurance) is associated with repetitive, dynamic motor activities such as walking, cycling, swimming, which involve use of the large muscles of the body.
Endurance Cardiopulmonary endurance ;total body endurance) is associated with repetitive, dynamic motor activities such as walking, cycling, swimming, which involve use of the large muscles of the body.
Endurance Endurance is a broad term that refers to the ability to perform low-intensity, repetitive, or sustained activities over a prolonged period of time.
Endurance Endurance is a broad term that refers to the ability to perform low-intensity, repetitive, or sustained activities over a prolonged period of time.
Endurance training For many patients with impaired muscle performance, endurance training has a more positive impact on improving function than strength training.
Endurance training In addition, using low levels of resistance in an exercise program minimizes adverse forces on joints, produces less irritation to soft tissues, and is more comfortable than heavy resistance training.
Endurance training Endurance training ;endurance exercise) is characterized by having a muscle contract and lift or lower a light load for many repetitions or sustain a muscle contraction for an extended period of time.
Endurance training Endurance training ;endurance exercise) is characterized by having a muscle contract and lift or lower a light load for many repetitions or sustain a muscle contraction for an extended period of time.
Endurance training The key elements of endurance training are: low-intensity muscle contractions a large number of repetitions a prolonged time period.
Endurance training Unlike strength training, muscles adapt to endurance training by increases in their oxidative and metabolic capacities, allowing better delivery and use of oxygen.
Factors such as: underlying pathology extent and severity of muscle performance impairments presence of other deficits stage of tissue healing after injury or surgery a patient's or client's age overall level of fitness ability to cooperate and learn
Factors to consider underlying pathology extent and severity of muscle performance impairments presence of other deficits stage of tissue healing after injury or surgery a patient's or client's age overall level of fitness ability to cooperate and learn
Potential Benefits of Resisted Exercise Enhanced muscle performance: restoration, improvement or maintenance of muscle strength, power, and endurance Increased strength of connective tissues
Potential Benefits of Resisted Exercise Greater bone mineral density or less bone demineralization Decreased stress on joints during physical activity Reduced risk of soft tissue injury during physical activity
Power Muscle power, another aspect of muscle performance, is related to the strength and speed of movement and is defined as the work (force × distance) produced by a muscle per unit of time (force × distance/time).
Power In other words, it is the rate of performing work. The rate at which a muscle contracts and produces a resultant force and the relationship of force and velocity are factors that affect muscle power.
Power Because work can be produced over a very brief or an extended period of time, power can be expressed by: a single burst of high-intensity activity ;such as lifting a heavy piece of luggage onto an overhead rack or performing a high jump)
Power by repeated bursts of less intense muscle activity ;such as climbing a flight of stairs). Anaerobic and aerobic power, respectively, are used to differentiate these two aspects.
Power training The greater the intensity of the exercise and the shorter the time period taken to generate force, the greater is the muscle power.
Power training For power training regimens, such as plyometric training or stretch-shortening drills the speed of movement is the variable that is most often manipulated.
Resistance exercise Resistance exercise is any form of active exercise in which dynamic or static muscle contraction is resisted by an outside force applied manually or mechanically
Resistance exercise An essential element of rehabilitation programs for persons with impaired function and an integral component of conditioning programs
Sports Isotonic resistance training is used in the following sports for example; Javelin Squash Basketball Rock climbing 50m butterfly
Sports Isotonic resistance training is used in the following sports for example; Javelin Squash Basketball Rock climbing 50m butterfly
Strength training Is defined as a systematic procedure of a muscle or muscle group lifting, lowering, or controlling heavy loads resistance) a relatively low number of repetitions or over a short period of time.
Strength training The most common adaptation to heavy resistance exercise is an increase in the maximum force-producing capacity of muscle ;an increase in muscle strength), primarily as the result of neural adaptations and an increase in muscle fiber size.
Muscle Endurance Muscle endurance ;sometimes referred to as local endurance) is the ability of a muscle to contract repeatedly against a load ;resistance), generate and sustain tension, and resist fatigue over an extended period of time.
The term aerobic power ;muscle endurance. Maintenance of balance and proper alignment of the body segments requires sustained control ;endurance) by the postural muscles. In fact, almost all daily living tasks require some degree of muscle and cardiopulmonary endurance.