TL Prinsip Latihan Melawan Tahanan

Principles and Techniques of Resis
tance Exercise
Definitions
 Resistance exercise is any form of exercise w

here dynamic or static muscular contraction is
resisted by an outside force
 Manual resistance – resistance provided by cli
nician, difficult to measure
 Mechanical resistance – resistance provided b
y mechanical device, easily measurable and al
lows for provision of greater resistance
Goals of Resistance Exercise
 Increase strength
 Increase muscular endurance
 Increase power
Increase Strength
 Strength – force output of a contracting

muscle, related to amount of tension a
muscle can produce
 To increase strength, muscle contractio
n must be loaded (resistance) so that in
creasing levels of tension develops due
to hypertrophy and muscle fiber recruit
ment
Increase Muscular Endurance
 Endurance – ability to perform low intensity, r

epetitive exercise over prolonged period of ti
me
 To increase muscular endurance, perform exe
rcise against mild resistance for many repetiti
ons
 Muscular endurance gains occur with strength
training programs – opposite not true
Increase Power
 Power – measure of muscular performance (
work per unit of time or force x velocity)
 Rate at which muscle contracts and develops
force through ROM and relationship between
speed and force are factors affecting power
 To increase power, perform dynamic exercise
against resistance over a specified period of ti
me
 Move a high load for low reps or low load for high
reps to point of fatigue
Principles of Resistance Exerci
se
 Overload principle
 Must exceed current metabolic capacity to
cause adaptation
 SAID principle
 Specific Adaptation to Imposed Demands
 Extension of Wolff’s law
 Soft tissues remodel according to stresses
placed upon them
Principles of Resistance Exerci
se
 Specificity of Training
 Adaptive effects of training specific to training met
hod employed
 As much as possible, exercises should mimic functi
onal requirements
 Type of exercise (endurance vs. strength, duration
of exercise, volume of exercise, etc.)
 Detraining
 Begins within 1-2 weeks post-cessation of training
and continues until training effects are lost
Volume, Intensity and
Duration
Training Goal Goal Reps Sets Rest period
Strength <6 2-6 2-5 min
Power
-Single effort ev -1-2
ent 3-5 2-5 min
-Multiple effort -3-5
event
Hypertrophy 6-12 3-6 30 sec – 1 min
Muscular Endura >12 2-3 <30 sec

nce
Types of Resistance Exercise
 Isometric exercise
 Isotonic exercise
 Manual vs. mechanical
 Constant vs. variable resistance
 Concentric vs. eccentric contractions
 Isokinetic exercise
Isometric Exercise
 Static form of exercise where muscle co

ntracts without change in length or joint
motion
 Tension created – concentric < isometri
c < eccentric
 Strength increases with isometric exerci
se occur if contraction sustained against
resistance for minimum 6 sec
Isometric Exercise
 Isometric exercise not effective in developing

muscular endurance
 Since no movement by definition, strength ga
ins only at position in which exercise perform
ed – use multiple joint positions to strengthen
throughout ROM
 Patient able to hold against different amounts
of resistance at different points in ROM
Isometric Exercise
 Muscle setting exercises are form of iso

metric exercise – no appreciable resista
nce
 No appreciable strength gains noted
 May retard muscle atrophy in early stages
of rehab program where ROM may be cont
raindicated
Isotonic Exercise
 Dynamic form of exercise against const

ant or variable load as muscle lengthens
or shortens through ROM
 Can develop strength, power and endur
ance
 Manual (clinician applied) vs. mechanica
l (machine, free weights, etc.)
Isotonic Exercise
 Constant vs. variable resistance

 Constant resistance (free weights or machine
s) - load doesn’t change but tension on muscl
e changes at different points in ROM
 Variable resistance (Nautilus, manual resistan
ce) – load changes so that tension on muscle
is constant throughout ROM
Isotonic Exercise
 Concentric contractions – muscle shortens

 Eccentric – muscle lengthens
 Greater CV stress (may be CI), greater DOMS pote
ntial vs. concentric
 Concentric contractions don’t generate as mu
ch tension as eccentric contractions
 Impact during rehab? Early resistance exerci
se choice?
Isokinetic Exercise
 Dynamic exercise where velocity of muscle shortenin
g or lengthening is controlled by rate limiting device
 If done correctly, maximal tension on muscle through
out ROM
 Resistance varies depending on force producing capa
bility of muscle at points within ROM – torque produc
tion greater at slower speeds than faster speeds
 Only mechanism by which to train at fast speeds
Precautions for Resistance Exe
rcise
 Cardiovascular:myocardial patient,hipertensi,
geriatric/lansia, abdominal surgery/pembedah
an perut
 Avoid valsalva maneuver (may occur with isometri
c or high resistance exercise) to minimize stress o
n CV system (decreased venous return to heart fro
m increased intra-abdominal pressure leads to dec
reased BP and resultant increased BP when mane
uver released
Precautions for Resistance
Exercise
 Fatigue : local Vs general
 Diminished response of muscle to repeated
stimulus
 Decreased energy stores (glycogen), insufficien
t oxygen, lactic acid build-up
 Can occur with dynamic or static muscular
contractions at varying intensities over vary
ing time frames
rcise
 Recovery
 During this time, energy stores are replenis
hed, lactic acid removed (~1 hour after ex
ercise), oxygen/glycogen stores replaced)
 Only way to improve long-term performanc
e is to allow adequate recovery between ex
ercise sessions
rcise
 Substitution patterns
 Must utilize appropriate resistance and ade
quate education/communication to minimiz
e potential for substitution patterns to deve
lop – eliminate ego
 Overwork/ overtraining
 More is not always better (resistance and v
olume)
rcise
 Muscle soreness
 Immediate soreness from ischemia and me
tabolite build-up (lactic acid) secondary to f
atigue – short lived once exercise stops
 Delayed soreness (DOMS) develops after 2
4-48 hours and last ~1 week
 Associated more with eccentric than concentric
exercise
 Microtrauma to connective tissue and muscle c
ontractile elements
Osteoporesis
 Pathological fraktur
Manual Resistance Exercise
 Must evaluate ROM and strength first
 Baseline for establishing appropriate exercise and amount of
resistance
 Site of application of resistance
 Distal end of segment being moved by muscle/s
 Direction of resistance
 Opposite desired motion
 Stabilization
 Proximal stabilization – prevent substitution
 Appropriate amount of resistance
 Accommodating at different points in ROM
 Volume and intensity considerations
Mechanical Resistance Exercis
e
 Resistance provided by equipment
 Free weights
 Elastic devices (Theraband/tubing)
 Pulley systems/universal systems
 Weight machines (constant vs. variable resi
stance)
 Stationary bike/UBE/etc. for strengthening

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Principles and Techniques of Resis

 Resistance exercise is any form of exercise w

 Increase muscular endurance

 Strength – force output of a contracting

 Endurance – ability to perform low intensity, r

Strength <6 2-6 2-5 min

Hypertrophy 6-12 3-6 30 sec – 1 min

Muscular Endura >12 2-3 <30 sec

 Static form of exercise where muscle co

 Isometric exercise not effective in developing

 Muscle setting exercises are form of iso

 Dynamic form of exercise against const

 Constant vs. variable resistance

 Concentric contractions – muscle shortens

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