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
