Principles of Resistance Training Part 1

strength

the force producing capacity of the muscle

power

the rate of performing work

endurance

the ability to perform repetitive or sustained activities for prolonged period

what are the principles of resistance training?

• overload

• SAID (specific adaptation to imposed demands)

• reversibility principle

what are ways to assess a patient’s current muscle performance?

MMT, repetitions under a load, dynomometry, isokinetic testing, functional performance measures

what are the precautions for resistance exercise?

valsalva maneuver, substitute motions, overtraining and overwork, exercise induced muscle soreness, pathological fracture, pain during exercise

what is delayed onset muscle soreness?

contraction induced microtrauma to muscle and CT that causes temporary soreness and stiffness that begins 12-24 hours later and lasts for up to 4+ days (peaks at 24-48 hours) and a temporary loss of strength (can last up to 2 weeks)

which type of contraction increases the risk of DOMS?

eccentric exercise

what are the contraindications to resistance exercise

severe pain, inflammation, severe cardiopulmonary disease

what are the determinants of resistance training according to Kisner and Colby?

alignment, stabilization, intensity, volume, order, frequency, rest interval, duration, mode, velocity, periodization, functionality

alignment and stabilization

relates to the mode of the exercise, the position of the patient, and the use of equipment (which needs to be included in documentation)

what are the intensity levels that can be used for resistance training?

sub-max laod, and near-max or max. load

when should sub max loads be used in resistance exercise?

early stages of soft tissue healing, after immobilization, when beginning a new exercise program, when focusing on form, for muscle endurance, and for warm ups and cool downs (also maybe children and elderly)

when should near-max or max load be used in resistance exercise?

to increase power and strength, possible size, in advances return to function phase, healthy adults, conditioning programs for individuals with no pathology

what are ways that 1 RM can be estimated?

repetition maximum

what are the rating of percieved exertion scales?

bord’s scale (from 6-20) and modified borg’s scale (1-10)

repetition maximum loads

the most weight a person can lift for a number or reos through full ROM

what is the procedure for using RM loads to estimate 1 RM?

1) chose a weight you think a person can lift for a number of reps through full ROM

2) assess RPE after 3 reps, if workign at 70-80% 1 RM, should be somewhat hard to hard (if more reduce, if less increase)

3) allow pt to continue to fatigue and record number of reps

not great for estimating power due to degrading of technique with reps

what are some other ways to measure baseline strength?

estimations based on percent of body weight

• bench press 30% BW

• leg extension 20% BW

• leg curl 10-15% BW

• leg press 50% BW

what should the intensity be for strength loading for untrained and sedentary pts?

30-40% 1 RM

what should be the intensity for strength training for healthy, untrained adults?

40-70% 1 RM

what should be the intensity for strength training for highly trained individuals?

greater than 80% 1 RM

what should be the intensity for endurance loading?

30-50% of 1 RM, shoot for a target of 6-7/10 RPE

what is the rule of 10 for exercise and pain?

combine pain rating and RPE to determine the appropriate intensity of exercise, for example, RPE of 7 is ok with a pain rating of 3, but if pain is a 7, then RPE should only be like 3

what is a way to manipulate volume to increase muscle strength?

3 sets of 10 RM performed for 10 repetitions

what is a way to manipulate volume to increase muscle power?

20-70% of 1 RM, while rate is explosive or ballistic

what is a way to manipulate volume to increase muscular endurance?

3 to 5 sets of 40-50 reps against lower external resistance

what is the general dosing for endurance, strength, and power?

endurace involves higher reps (13-20+) in 2-3 sets with 30-90 seconds of rest, strength involves 8-12 reps in 2-5 sets with 2-5 minutes or rest, and power involves less reps (1, 2-7) in 3 to 5 sets with 2-4 minutes of rest

what is the general order that interventions should follow?

1. warm up exercises

2. main goal exercises

3. accessory exercises

4. cool down

how shoulf frequency progress as the treatment progresses?

early should have low intensity and volume, more frequently (perhaps daily), as intensity and volume increases move to 3-5 times a week with at least 48 hours rest between sessions, for maintenance shoot for a minimum of 2 times a week

what should the rest interval (rest between sets or sessions) for muscular endurance?

30-90 seconds w

what should the rest interval be for strength and power?

2-5 mintues

what should the rest interval be for between sessions for intermediate level rehab (moderate intensity rehab)?

allow 48 hours betweens sessions

what are the different modes of exercise?

based on the type of muscle contraction, the position for exercise (NWB vs WB), the forms of resistance (manual, mechanical, BW/gravity, water), energy systems, range of movement, and application to function

how is velocity important in resistance exercise?

is a key determinant in power training- also important to consider the force-velocity relationship: can produce the greatest velocity eccentrically and the least concentrically