King Saud University

College of Applied Medical Sciences

Department of Physical Therapy

Strengthening
Supervision Of:
Dr. Ashraf

Preparation By:
Yousef Abdullah Al Heno
429101260
 Definitions Of Muscle Strength

Refers to the amount of force a muscle can produce with a

single maximal effort.

Or

Refers to a muscle's ability to generate force against physical

objects.

Or

The amount of force generated by muscle contraction.

 Group action of muscles

Muscles do not work in isolation but they work in groups for

smooth coordinated movement.
1) Prime movers (agonist): Those muscles which initiate and perform
movement.

2) Antagonists: Those muscles that has an opposite action to the prime

movers. The antagonist relaxes as the agonist moves.

3) Synergist: Those muscles that work with the agonist to produce the
desired movement.
4) Fixators: Those muscles that control the movement by fixing the
attachment of the agonists, antagonists and synergists.
 Descriptions of movement

1) Flexion: Is a forward movement to bent the segment.

Approximation of two ventral surfaces.
2) Extension: Is a backward movement to straight the segment.
The opposite of flexion.
3) Abduction: Movement away from the mid-line of the body.
4) Adduction: Movement toward the mid-line of the body. The
opposite of abduction.
5) Circumduction: A combination of the above four movement.
6) Rotation: A turning movement (external and internal).
 Strength and Endurance Training Program Design
Considerations

• Evaluation
• Intensity
• Bouts and Frequency of Exercise
• Duration
• Speed of Exercise
• Overload Principle
• Mode of Exercise
– Static Or Dynamic
• Open vs Closed Kinetic Chain
 Factor Of Muscle strength

 Muscle fiber alignment.

 Physiological cross-sectional area.
 Motor unit recruitment.
 Muscle fiber type and length.
 Number of sarcomeres.
 Type of muscle contraction.
 Speed of contraction.
 Physiological Effects of Strength Training

– Increased muscle mass and size of muscle fibers

– Increased utilization and coordination of motor units
– Increased strength of tendons, ligaments, and bones

– Increased storage of fuel in and blood supply to muscles

– Improved oxygen uptake
• If resistance training is high enough to elicit a cardiovascular
response/adaptation

– Improvements in blood fat levels and biochemical processes

– Increased metabolic enzymes

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 Types of Strength Training Exercises

• Static (isometric) exercise = muscle contraction without a

change in the length of the muscle
• Dynamic (isotonic) exercise = muscle contraction with a change
in the length of the muscle
There are two types of isotonic :
– Concentric contraction = muscle applies force as it shortens

– Eccentric contraction = muscle applies force as it lengthens

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 Types of Dynamic Exercise

• Constant resistance = constant load throughout a joint’s range of

motion
• Variable resistance = changing load to provide maximal
resistance throughout a joint’s range of motion
• Eccentric loading = placing load on a muscle as it lengthens
• Plyometrics = sudden eccentric loading and stretching followed
by a concentric contraction
• Speed loading = moving a load as rapidly as possible
• Isokinetic exercise = exerting force at a constant speed against an
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 Benefits of Muscular Strength & Endurance

Increased fat-free mass & resting metabolic RATE.

Increased bone mass.
Improved glucose tolerance.
Reduction in injury from falls & lower back pain.
A greater ability in activities of daily living.
Enhanced self-image and quality of life
Improved muscle and bone health with aging
Prevention and management of chronic disease
 Creating a Successful Weight Training Program
• Choosing equipment with Advantages & disadvantages for both:
Weight Machines Vs Free Weights
– Resistance is provided by both types
– Machines weight:
• Safer, convenient, and easy to use
• Constraints on motion & generally single plane of motion
– Free weights
• Require more care, balance, and coordination.
• Strength transfers to daily activities.
• Do not restrict motion .

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 Applying the FITT Principle

• Frequency = days per week

• Intensity = amount of resistance

• Time = number of repetitions and sets

• Type = strength training exercises for all major

muscle groups

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 Frequency of Exercise

• American College of Sports Medicine recommends

2-3 days per week
– Allow 1 full day of rest between workouts

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 Intensity of Exercise: Amount of Resistance

• Choose resistance based on your current fitness level and goals

• To build strength:
– Lift heavy weights (80% of 1 RM)
– Perform a low number of repetitions
• To build endurance:
– Lift lighter weights (40-60% of 1 RM)
– Perform a high number of repetitions
• For a general fitness program:
– Lift moderate weights (70% of 1 RM)
– Moderate number of repetitions

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 Time of Exercise: Repetitions and Sets

• To build strength and endurance, do enough repetitions to

fatigue the muscles
• The heavier the weight, the fewer the repetitions (1-5) to
fatigue = a program to build strength
• The lighter the weight, the higher the number of repetitions
(15-20) to fatigue = a program to build endurance
• To build both strength and endurance, try to do 8-12
repetitions of most exercises
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 Time of Exercise: Repetitions and Sets

• To build strength and endurance, do enough repetitions to

fatigue the muscles
• The heavier the weight, the fewer the repetitions (1-5) to
fatigue = a program to build strength
• The lighter the weight, the higher the number of repetitions
(15-20) to fatigue = a program to build endurance
• To build both strength and endurance, try to do 8-12
repetitions of most exercises

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 Time of Exercise: Repetitions and Sets

• Set = a group of repetitions followed by a rest period

• For general fitness, 1 set of each exercise is sufficient
• Doing more than one set will increase strength development
• Rest between sets

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 Exercise

• For a general fitness program:

– 8–10 different exercises
– Work all major muscle groups

– Balance between agonist and antagonist muscle groups

– Do exercises for large-muscle groups and multiple joints
before exercises for small-muscle groups or single joints

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 FITT
Principle
for
Strength
Training

Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness
 Making Progress
• To start: Choose a weight with which you can
do 8–12 repetitions with good form
• To progress: Add resistance when you can do
more than 12 repetitions
• Maintain good form at all times

• Track your progress

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Sample Workout Card

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 General Exercise / Physical Fitness

 Promotion of personal fitness in the general population.

 Offset decline in function due to ageing.
 Assist in maintaining physical independence.

 Evidence to show that people with disabilities also benefit.

 Muscle Strengthening Strategies

General Principles :
• Load.
• Repetitions.
• Frequency.
• Duration.
 Muscle Strengthening Strategies

• Variety of methods.
• Progressive resistance weight training.
• Weight-bearing exercises.
• Isometric training.

• Isokinetic training.
 Muscle Strengthening Strategies

Which muscles to be strengthened?

• Strengthen antagonists
• Lengthen spastic agonists.
• Concentrate on power producers for the task.
• Identify the goal.
• Strength training should be prescriptive.
• Minimize joint stress –hydrotherapy.
 Muscle Strengthening Strategies

• Load – i.e work (65% of max voluntary contraction).

• Continue the progression.
• Allow muscle to recover.
• Training frequency – allow time at least 3 times per week for 6-
10 weeks.
• 8 week programme yielded strength gains of 12-30%.
• Maintenance programme.
• Additional benefits of strengthening & fitness across a lifetime.
 Precautions to Strength Training

• Cardiovascular
– Valsalva maneuver

• Fatigue
– Local and Total Body Fatigue
– Recovery Times
• Substitute Motions
• DOMS
• Over-training
 Contraindications to Strength Training

• Inflammation Phase
• Pain
 Techniques in Strength Training

• Specificity vs transfer of training.

• Manual.
• Mechanical.
• Free Weights.

• Theraband and Tubing.

• Body Weight.
 Techniques in Strength Training

• Isokinetics
– What is it?
– Accommodating Resistance
– Parameters
• Velocity of Limb Movement
• Patient Positioning
• Parameters to Assess
– Advantages
– Disadvantages
 Techniques in Strength Training

• Proprioceptive Neuromuscular
Facilitation (PNF)
– Neurophysiological Basis
• Autogenic Inhibition
• Reciprocal Inhibition
– Rationale
– Principles of PNF
• Education
• Verbal Cues
• Athletic Trainer
Mechanics
• Resistance Techniques Autogenic inhibition
 Techniques in Strength Training

• Proprioceptive Neuromuscular
Facilitation (PNF)
– Neurophysiological Basis
• Autogenic Inhibition
• Reciprocal Inhibition
 Techniques in Strength Training

• Proprioceptive Neuromuscular Facilitation (PNF)

– Rationale
– Principles of PNF
• Education
• Verbal Cues
• Athletic Trainer Mechanics
• Resistance Techniques
– Rhythmic Initiation
– Repeated Contractions
– Slow Reversal
– Slow Reversal Hold
– Rhythmic Stabilization
 Core Stabilization Strengthening
• Fundamental component of rehabilitation

• Strengthening of core (lumbo-pelvic complex)

• Used to:
– Improve dynamic postural control
– Ensure appropriate muscular balance & joint movement about the
core
– Improve neuromuscular efficiency and expression of dynamic
functional movement

• Provide optimal stabilization of kinetic chain and balanced

muscular functioning throughout the chain
• Core Stabilization

– Essential for functional strength .

– Core functions to dynamically stabilize the kinetic chain.

– Core strength enables distal segments to function

optimally and efficiently during force and power

generation .
Example of strengthening the core muscle groups
Example of strengthening the core muscle groups
Example of strengthening the core muscle groups
Example of strengthening the core muscle groups
Example of strengthening the core muscle groups
Thank You