Resistance Exercises

Marvey D Velasquez, PT
Muscle Performance
Capacity of the muscle to do work (force vs. distance)
Affected by:
Morphological qualities of muscles
Neurological
Biochemical
Biomechanical
Metabolic
Cardiopulmonary
Cognitive
emotional
Key Elements of Muscle Performance
 Resistance Exercise

Any form of active exercise in which

dynamic or static muscle contraction is
resisted by an outside force applied
manually or mechanically
Factors that affects resistance training
Underlying pathology
Extent and severity of muscle performance impairments
Presence of other deficits
Stage of tissue healing after injury or surgery
Patients age
Overall level of fitness
Ability to cooperate and learn
Strength
ability of contractile tissue to produce tension and a
resultant force based on the demands placed on the
muscle.
greatest measurable force that can be exerted by a muscle
or muscle group to overcome resistance during a single
maximum effort
Functional strength
ability of the neuromuscular system to produce, reduce, or
control forces, contemplated or imposed, during functional
activities, in a smooth, coordinated manner
Potential Benefits of Resistance Training
Enhanced muscle performance: restoration, improvement or maintenance of muscle strength, power,
and endurance
Increased strength of connective tissues: tendons, ligaments, intramuscular connective tissue
Greater bone mineral density or less bone demineralization
Decreased stress on joints during physical activity
Reduced risk of soft tissue injury during physical activity
Possible improvement in capacity to repair and heal damaged soft tissues due to positive impact on
tissue remodeling
Possible improvement in balance
Enhanced physical performance during daily living, occupational, and recreational activities
Positive changes in body composition: lean muscle mass or body fat
Enhanced feeling of physical well-being
Possible improvement in perception of disability and quality
Power
is related to the strength and speed of movement and is defined as
the work (force distance) produced by a muscle per unit of time
(force distance/time).
rate of performing work

Aerobic vs. anaerobic power

Power Training
Muscle strength is necessary foundation for developing muscle
power
Greater the intensity of exercise and the shorter the time period
taken to generate force, the greater the muscle power
Plyometric exercises
Endurance
Ability to perform low intensity, repetitive or sustained activities
over a prolonged period of time.

Cardiopulmonary endurance repetitive dynamic motor activities

Walking, cycling, swimming, UE ergometry

Muscle endurance ability of a muscle to contract repeatedly

against a load, generate and sustain tension, and resist fatigue over
an extended period of time.
Maintenance of balance and alignment of postural muscle
Endurance Training
Muscle contract and lift or lower a light load for many repetitions or
sustain a muscle contraction for extended period of time
Increase in oxidative and metabolic capacities, which allows better
delivery and use of oxygen.
For many patients with impaired muscle performance, endurance training has
a more positive impact on improving function than strength training.
Decrease stress on joint, less tissue irritation and more comfy
Overload Principle
One of the foundations on which the use of resistive exercise to
improve muscle performance is based
To improve muscle performance, a load that exceeds the metabolic
capacity of the muscle must be applied
Progressive loading of muscle
Modify Intensity of resistance (weight) or volume gradually adjusted
Strengthening -> resistance
Endurance -> time or repetition
SAID Principle
Specific Adaptation to Imposed Demands
Framework of specificity is a necessary foundation on which exercise
programs should be built.
Wolffs Law
Specificity Training exercises incorporated in a program should
mimic the anticipated function
Stair climbing exercise concentrically and eccentrically
Reversibility Principle
Gains from strengthening of endurance training are temporary
unless they are incorporated in functional activities or maintenance
programs of resistance exercises
Detraining- begins 1-2 weeks after cessation of resistance exercises
Purpose of FMP
Physiological Adaptations to
Resistance Exercise
Neural Adaptations
Early gains from resistance training are primarily due to neural
changes as evidenced by increase in EMG activity in the first 4-8
weeks of training, when hypertrophy is no evident.
Increased recruitment, motor learning, coordination
Skeletal Adaptations
Hypertrophy
increased in size (x-section),
happens usually in 4-8 weeks after
initiation of training, sometime 2-3
weeks if aggressive weight training
(high intensity).
Increase in protein synthesis (actin
and myosin) and decrease in protein
degradation
Hyperplasia
Muscle Fiber Type Adaptation
IIb -> Iia and I -> II
No II -> I
Vascular and Metabolic Adaptation
Heavy resistance athletes, have fewer capillaries compared to
endurance athletes and untrained individuals
Adaptations of Connective Tissues
Increase in tensile strength of tendons and ligaments
Tendons, Ligaments, and Connective Tissue in Muscle
Increase strength in musculotendinous junction in tendons
In ligaments, at ligament bone interface
Bone
Reduced risk for fractures, and age related bone loss
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