EXERCISE THERAPY
ASSIGNMENT
TOPIC: PROGRESSIVE RESISTANCE EXERCISE
BY: REHAN JAMIL SAIFI
B. P. T. 2ND YEAR
ROLL NO. : 23
SESSION 2018-19
19TH BATCH
RESISTANCE EXERCISE:
Resistance exercise is an activity in which dynamic or static muscle contraction is resisted by an outside force applied
manually or mechanically. Resistance exercise, also referred to as resistance training, is an essential element of
rehabilitation program for persons with impaired function, also for those who wish to promote or maintain health and
physical well being, enhance performance of motor skills and reduce the risk of injury and disease.
Muscle performance primarily depends upon strength, power, endurance of the muscle that can be enhanced bye
resistance exercise.
1. Strength:
Practically muscle strength is the greatest measurable force that is exerted by a muscle or muscle group to
overcome resistance during single maximum effort. Functional strength relates to the ability of neuromuscular
system to produce the appropriate amount of force, during functional activities in a smooth and coordinated
manner.
2. Power:
Muscle power is related to the strength and speed of movement and is defined as the work (force × distance)
produced by a muscle per unit time. In other words, power is the rate of doing work. The force and velocity are
a key factors that affect muscle power. Power can be gained by either increasing the muscle work during
specified period of time or reducing the amount of time required to produce the work.
3. Endurance:
Primarily endurance refers to the ability to perform repetitive or sustained activities over a prolonged period of
time. Cardiopulmonary endurance (total body endurance) is associated with repetitive, dynamic motor activities
like walking, cycling, swimming, etc., Which involves use of large muscles of the body. Muscle endurance is the
ability of a muscle to contract repeatedly against an external load, generate and sustain tension and resist fatigue
over an extended period of time. The key parameters of endurance training are low intensity muscle contraction,
a high number of repetitions, and a prolonged time period.
DETERMINANTS OF RESISTANCE EXERCISE:
Many factors determine whether a resistance exercise program is appropriate, effective, and safe:
Alignment of body segments during each unique exercise. To strengthen a specific muscle or muscle group
effectively and avoid substitution, appropriate positioning of the body and alignment of limb or body segment are
essential.
Exercise intensity is just the amount of external resistance applied on contracting muscle during each repetitions
of an exercise.
Frequency in the resistance exercise is the number of exercise sessions per day or week.
Rest interval is necessary to allow time for the body to recuperate from muscle fatigue or to offset adverse
responses like muscle soreness induced due to exercise.
The type of muscle contraction, resistance, arc of movement used and primary energy system utilized during
exercise also determine the benefits of exercise
Repetition Maximum:
It is defined as the greatest amount of weight or load that can be moved with control through the full, available range of
motion a specific number of times before fatiguing. There are 2 main reasons for determining a RM:
To identify an initial exercise load to be used during exercise for a specified number of repetitions.
To document a baseline measurement of the dynamic strength of a muscle or muscle group against which
exercise induced improvements in strength can be compared.
To find out prognosis in reassessment and alter the exercise regime accordingly.
1RM= ( number of reps/30+1)× weight used.
Repetitions:
The number of repetitions in an exercise refers to the number of times a particular movement is performed consecutively.
Also it is the number of muscle contractions performed to move the limb through a series of continuous and complete
excursions against a specific exercise load.
PROGRESSIVE RESISTANCE EXERCISE:
PRE is a system of dynamic training in which a constant external load is applied to the contracting muscle by some
mechanical means and incrementally increased. The RM is used as the basis for determining and progressing the amount
of resistance used during training.
Multiple sets are used in a session, which may consist of 2 to 3 sets of 6-12 repetitions of 6-12 RM. Common
variants are DELORME, OXFORD, MCQUEEN method.
There are many ways to achieve progressive resistance:
Shorten the rest time between the sets.
Use the same weight and repetitions, but slow down the exercise.
Increasing the weight and then doing the same number of reps and sets each week
Increase the number of repetitions with same weight for each work out, but increase the repetitions every week
Increase the number of sets each time of work out.
Delorme regimen:
This concept was introduced by Delorme to describe a new system of strength training. Delorme proposed and studied the
use of 3 sets of resistance training with progressive loading during each set, using a percentage of 10-RM. The Delorme
technique builds a warm up period into the protocol.
DELORME REGIMEN OXFORD REGIMEN
Determination of 10-RM Determination of a 10
10 reps @ 50% of the 10- 10 reps @ 100% of the 10
RM
10 reps @ 75% of the 10- 10 reps @ 75% of the 10
RM
Oxford 10 reps @ 100% of the 10 reps @ 50% of the 10 regimen:
10-RM
This technique was developed by other
investigators with regressive loading in each set. The Oxford technique decreases the resistance as the muscle fatigues
within a session.
McQueen regimen:
10 reps@ 100% of 10 RM
10 reps@ 100% of 10 RM
10 reps@ 100% of 10 RM
10 reps@ 100% of 10 RM
3 sessions weekly. Progress to RM every 1-2 week.
DAPRE Regimen:
The Daily Adjustable Progressive Resistance Exercise technique is more systematic and objective system that takes into
account the different rates at which individuals progress during rehabilitation or conditioning programs. The system is
based on a 6 RM working weight. The adjusted working weight which is based on the maximum number of repetitions
possible using the working weight in set #3 of the regimen, determines the working weight for the next session of
exercise.
Sets Repetitions Amount of resistance
1 10 50% of 6 RM*
2 6 75% of 6 RM
3 Maximum possible 100% of 6 RM
4 Maximum possible 100% adjusted working weight
6 RM = working weight*
PRECAUTIONS :
Cardiovascular problem must be controlled during the resistance exercise.
Avoid reaching the fatigue point.
Adequate time for recovery from fatigue.
Avoid overwork to prevent excessive protein breakdown.
Osteoporosis: to avoid pathological fracture.
Muscle soreness: due to lack of blood flow and oxygen.
Substitution of different muscle may lead to injury.
CONTRAINDICATIONS:
Acute Inflammation in muscles or inflammatory neuromuscular pathology.
Pain during the resistance exercise (both acute and chronic).
Severe cardiopulmonary disease.
Loss of joint integrity.
THANK YOU
