RESISTENCE EXERCISES (STRENGTHENING)

RESISTANCE EXERCISE

RESISTANCE EXERCISE

Active exercise where dynamic or static muscle contractions are resisted by an outside force applied manually or mechanically

Muscle Strength

extent that the contractile elements of the muscle produce force

• Greatest measurable force exerted by a muscle to overcome resistance during a single maximum effort

• Necessary foundation for developing Muscle Power

Functional Strength

ability of the neuromuscular system to produce the appropriate amount of force during functional activities in a smooth and coordinated manner

Strength Training

• systematic practice of using muscle force to raise, lower, or control heavy external loads for a relatively low number of repetitions or short period of time

  • Amount of external resistance applied is incrementally and progressively increased

POWER

• Rate of performing work

• Related to the strength and speed of movement

• Force x Distance / Time

Formula for power

Anaerobic Power

single burst of high-intensity activity

• Power from fat or stored energy

Aerobic Power

• repeated bursts of less intense activity

  • Power from oxygen

Power Training

•  increase the work a muscle must perform for a period of time or reduce the amount of time required to produce the work

  • Greater intensity + Shorter time = Greater muscle power

• Greater intensity + shorter time= Greater muscle power

• The greater the intensity of the exercise and the shorter the time period taken to generate force, the greater is the muscle power

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Principle of Power is…

Endurance

ability to perform repetitive or sustained activities over a prolonged period of time

Cardiopulmonary endurance (total body endurance)

ability of the heart and lungs to keep up for an extended period of time

Muscle Endurance/ Local Endurance

ability of a muscle to contract repeatedly against an external load, generate and sustain tension, and resist fatigue over an extended period of time

Endurance training (endurance exercise)

systematic practice of using muscle force to raise, lower, or control a light external load for many repetitions over an extended period of time

Either increase the time of the muscle contraction is sustained or the number of repetitions performed

Principle of endurance is…

Overload principle

if muscle performance is to improve, a resistance load that exceeds the metabolic capacity of the muscle must be applied→ the muscle must be challenged to perform at a level greater than that to which it is accustomed.

SAID principle

to improve a specific muscle performance element, the resistance program should be matched to that elements constructs

Specificity of training (specificity of exercise)

the adaptive effects of training, such as improvement of strength, power, and endurance, are highly specific to the training method employed

Transfer of training

phenomenon of a carryover of training effects from one variation of exercise or task to another

Occurrence of transfer of training

• reported to occur on a very limited basis with respect to the velocity of training

• can occur from an exercised limb to a non exercised, contralateral limb in a resistance training program

Muscle strength training (transfer of training)

• has a transfef effect

Endurance training (transfer effect)

has little to no transfer effect

REVERSIBILITY PRINCIPLE

adaptive changes in the body’s systems when the body is being put through resistance exercise programs are short-lived

Detraining

• reflected by reductions in muscle performance

• begins a week or two after the cessation of resistance exercises and continues until training effects are lost

Muscle architecture–fiber arrangement and fiber length

the longer the muscle fiber→ more used for endurance

Length-tension relationship of muscle at time of contraction

• you need to consider the full range of motion

• ___ ______depends on the resting position of the muscle

Recruitment of motor units

The more motor units→ greater tension it will provide

Rate of motor firing

if you keep using a muscle, it will have more tension because frequency is high

Speed of muscle contraction (force-velocity relationship)

the slower the speed, the greater the tension

Concentric contraction (speed of muscle contraction)

↑ speed→ ↓tension

Eccentric contraction (speed of muscle contraction)

• ↑ speed → ↑ tension

Fatigue

a complex phenomenon that affects muscle performance and must be considered in a resistance exercise program

Muscle (local) fatigue

• Most relevant to resistance exercise; the diminished response of muscle to a repeated stimulus

• reflected in a progressive decrement in the amplitude of motor unit potential

Cardiopulmonary fatigue

systematic diminished response to a stimulus as the result of prolonged physical activity

• decreased blood sugar levels

• decreased glycogen stores in muscle and liver

• depletion of potassium, especially in the elderly

Cardiopulmonary fatogue is associated with…

Threshold for fatigue

the level of exercise that cannot be sustained indefinitely;

• A patient’s health status

• diet

• Lifestyle (sedentary or active)

• outside or room temperature

• Air quality

• Altitude

Factors that Influence Fatigue are…

What are the benefits of resistance exercise?

• Cross-section and size of the muscle (include muscle fiber number and size)

• Muscle architecture–fiber arrangement and fiber length

• Fiber-type distribution of muscle

• Length-tension relationship of muscle at time of contraction

• Moment arm between muscle force vector and axis of joint rotation

• Recruitment of motor units

• Rate of motor firing

• Type of muscle contraction

• Speed of muscle contraction (force-velocity relationship)

WHAT ARE FACTORS THAT INFLUENCE TENSION GENERATION IN NORMAL SKELETAL MUSCLE?

Active recovery

light exercise performed during recovery period

Passive recovery

total rest

Acute recovery

• rest time between sets

• 3-4 minutes

• Greatest proportion of recovery occurring in the first minute

Chronic recovery

• rest for days

• muscles grow at rest

• 2 days (ideally)

longer rest period

heavier load= __ rest period

Type I Fibers

• tonic, slow-twitch generate a low level of muscle tension but can sustain the contraction for a long time

• Slow twitch and firing rate

• Greatly resist to fatigue

Type IIA Fibers

muscles that assist in the action Intermediate sized muscles

• soleus

• brachioradialis

• brachialis

• subscapularis

Examples of muscles made of type IIA fibers are…

Type IIB

• main muscle movers in actions

• Fast twitch, fast fatigue

• Large in diameter

• traps

• gastrocnemius

• middle fiber of deltoid

• biceps

Examples of muscles made of type IIB fibers are…

Hypertrophy

is an increase in the size of an individual muscle fiber

Hyperplasia

an increased number of muscle fibers

Alignment and Stabilization

• basic elements of any exercise

• must be avoided if the resistance exercises are to optimally benefit the target muscle or muscle group

• Ex. Do not lean when doing lateral raises

• Alignment affects the muscles being targeted

Alignment and Muscle Action

Proper alignment is determined by considering the fiber orientation, the line of pull, and the specific action desired of the muscle to be strengthened

Alignment and Gravity

• The ____ or position of the patient or limb with respect to ____

• particularly if body weight or free weights (dumbbells, barbells, and cuff weights) are the source of resistance.

Stabilization

holding down a body segment or holding the body steady

External Stabilization

applied manually by the therapist or patient with equipment

Internal Stabilization

achieved by isometric contraction of an adjacent muscle group that does not impact the desired movement pattern but hold the proximal body segment in place

Exercise Intensity

the amount of external resistance imposed on the contracting muscle during each repetition of an exercise.

Submaximal loading

• exercise low/ moderate intensities

• Can perform at high reps

Maximal loading

exercise at high intensities

Volume

• the summation of the total number of repetitions and sets of a particular exercise during a single exercise session multiplied by the intensity of the exercise

Repetitions

number of times a particular movement is performed consecutively.

Sets

predetermined number of consecutive repetitions grouped together

6-12 reps for 2-3 sets

Number of reps and sets for muscle strengthening to see hyper trophy

• 3-5 sets for 40-50 reps

Number of sets and reps to achieve muscle endurance

Order

• sequence in which resistance exercises are performed

• large muscle groups before small muscle groups should be exercised

Frequency

• the number of exercise sessions per day or per week

• Number of times per week specific muscle groups are exercised

2x3 weekly

Frequency for children and children

6x weekly

frequency for highly trained athletes

• Intensity

• Volume

• Patient’s goals, general health status, previous participation in resistance exercise program, and response to training

Exercise frequency depends on

Duration

total number of weeks or months during which a resistance exercise program is carried out

6-12 weeks

Time required for significant changes past the neural adaptions

Rest Interval (Recovery Period)

necessary to allow time for the body to recuperate from muscle fatigue or to offset adverse responses

Integration of rest into exercise

are dependent on the intensity and volume of exercise

2-3 min

rest time for moderate-intensity exercise:

>3 minutes

rest time for high -intensity workout

at least 3 minutes by performing a non resisted exercise

rest time for pathological conditions

Mode of Exercise

the form of exercise, the type of muscle contraction that occurs, and the manner in which the exercise is carried out

Static Contractions

sometric contraction done internally

Dynamic Contractions

can be performed using concentric and eccentric muscle lengthening contractions, or both

Isokinetic Contraction:

when the velocity of limb movement is held constant by a rate-controlling device

CKC

positioning for wb exercises

OKC

positioning for NWB exercises

Manual Resistance

using hands/ therapist resists

Mechanial Resistance

use of machines, thera bands, etc.

Body weight/ Partial Body weight

source of resistance if the exercise occurs in an antigravity position

Constant/ Variable Load

imposed using mechanical resistance

Accommodating (muscle resistance)

• adjusting external resistance to meet the initial effort during the exercise

• implemented by isokinetic dynamometer

Range of Movement

apply resistance at a pain-free ____

Full-Arc Exercise

• external resistance through the full joint of ROM

• Develop strength over the entire ROM

Short-Arc Exercise

• external resistance through only a portion of the available range

• Used when painful or unstable arc of motion must be avoided or to protect healing tissues after injury or surgery

VELOCITY OF EXERCISE

refers to what muscles are concentric or eccentric in muscle actions

• preparation

• competition

• recuperation

Periods of Preparation and Variation in training are…

Preparation

• ↓ loads, ↑volume and frequency

• Intensity: lower loads

• Volume and Freq

• high number of reps and sets

• more exercises per session

• more frequent exercise sessions per day and week

Competition

• ↑ loads, ↓volume and frequency

• Intensity: HIgh loads (peaking just prior to competition

• Volume and Freq

• decreased reps and sets

• fewer exercises per session

• less frequent exercise sessions per day per week

Recuperation

• not the time to be sedentary

• Intensity: gradual decrease in exercise loads

• Volume and Freq: decrease reps, sets, number of exercises, and frequency

Integration of function

how you will integrate functionality into exercise

Stability

to control quick changes of direction in functional movement

Mobility

requires the correct activation sequencing and intensity across multiple muscle groups

Skill

needed for exercises that are functional