RESISTED EXERCISE

By
M.Elakiyavani
Resisted exercise
 Defenition
Resisted exercise is the type of active exercise in which static or dynamic muscle
contraction is resisted by external force either manually or mechanicaly.
Resisted exercise is also known as resistance training.
Resistance training is the rehabilitation program for person with impaired health to
promote or maintain muscle strength and also to increase muscle performance.
Muscle performance is based on 3 elements
 Muscle strength
 Muscle power
 Muscle endurance
MUSCLE STRENGTH
Strength refers to the force out put of a contracting muscle and is directly related
to the amount of tension of contracting muscle.
In order to increase the strength of a muscle, the muscle must be loaded or resisted
so that the increasing level of tension will develop due to hypertrophy and
recruitment of muscle fibers.

MUSCLE ENDURANCE
Endurance is the ability of the muscle to perform low intensity repetitative
exercises over a prolonged period of time
Muscular endurance is improved by performing exercises against mild
resistance for many repetitions.

MUSCLE POWER
Power is defined as work per unit of time (Force x distance/time)
The rate at which a muscle contracts and develop force throughout the range of motion
and relationship of speed and force are factors that affect power.
PRINCIPLES OF RESISTED EXERCISE

OVERLOAD PRINCIPLE

SAID PRINCIPLE

REVERSIBILITY PRINCIPLE
OVERLOAD PRINCIPLE

 The over load principle focuses on the progressive loading of muscle .

 For example by progressively increasing the intensity or volume of the exercise such as weight ,
repeitions, sets or frequency of the exercise is increased progressively.
 In strength training program , the amount of resistance applied to the muscle is incrementally and
progressively increased.
 For endurance training more emphysis on increasing the number of repetitions performed than on
increasing resisitance.
 The muscle must be given time to adapt to the demands of an increased load or repetitions
before the load or no.of repetitions is again increased.
SAID PRINCIPLE(Specific adaptations to the imposed demands)

 The SAID principle is the framework of specificity is foundation exercise programs. This
principle is the extension of WOLFF’S LAW(the body adapt overtime to the stress placed
on them)
 The SAID principle helps therapist determine the exercise prescription to create specific
training effects to meet specific functional needs and goals.
 Specificity of training considered with mode and velocity of training and patients limb
postion.
REVERSIBILITY PRINCIPLE

 Adaptive change in strength and endurance are transient unless there is the maintenance of
resistance training.
 DETRAINING,reduction in muscle performance,begins within a week or two after
cessation of resisted exercise and continued until the training effects are lost.
 For this reason,the gains in strength and endurance is incorporated in daily activites as
early as possible in rehabilitation program to maintain lifelong fitness.
PHYSIOLOGICAL ADAPTATIONS TO
RESISTANCE EXERCISE
 Skeletal muscle adaptations
 muscle hypertrophy
 Hyperplasia

 Neural system
 Motor unit recuirement
 Increase in rate of firing

 Metabolic system
 Increase in ATP, creatine phospokinease,myoglobin storage

 Connective tissue
 Increase in tensile strength of tendons,ligaments and connective tissues in muscles
Determinants of resistance exercise
 Alignment and stabilization
 Frequency
 Intensity
 Type of exercise
 Time
 Volume
 Exercise order
 Rest interval
 Velocity of exercise
 Periodization and variation of training
ALIGNMENT AND STABILIZATION
ALIGNMENT
 To strength the particular muscle or group of muscle effectively and to avoid substitute movements proper alignment
of body segment and limb are essential.
 Proper alignment is determined by the direction of muscle fibers and line of pull of muscle to be strengthened.
 Alignment or position of the patient limb with respect to gravity also important in resistance training. The patient limb
should be positioned so the muscle being strengthened acts against the resistance of gravity and the weight.

STABILIZATION
 Stabilization refers to holding down the body segment or holding the body steady. Moreover stabilization at the
proximal attachment of the muscle to be strengthened. Sometimes distal attachment is being stabilized as muscle
contracts.
 Stabilization can achieved externally or internally.
 External stabilization-manually by therapist or sometimes through belts , straps or by firm support surfaces
 Internal stabilization-by isometric contraction of an adjacent muscle group that does not enter in movement pattern but hols the body
segment of the proximal attachment of the muscle being strengthened.
INTENSITY
 The intensity of exercise in a resistance training program is the amount of resistance(weight)
imposed on the contracting muscle during each repetitions of an exercise.
 The intensity of exercise should be increased based on OVERLOAD PRINCIPLE.
 One method of measuring the effectiveness of resistance training program and calculating
appropriate exercise load for exercise program is repetition maximum.
 A repetition maximum is defined as the greatest amount of weight (load) a muscle can move
through full , available ROM with specific no. of times before fatiguing.
 VOLUME
 In resistance exercise, the volume of exercise is the summation of the total number of
repetitions and sets of particular exercise during single session.
 EXERCISE ORDER
 The sequence in which exercise are performed during an exercise session this is based on muscle
fatigue and adaptive training effects.
FREQUENCY
 Frequency refers to the number of exercise sessions per day or per week. frequency is dependant on other
determinants such as intensity and volume of exercise.

DURATION
 Exercise duration is the total number of weeks or months exercise during which a resistance exercise
program is carried on.

REST INTERVAL
 Rest is the critical element of resistance exercise and it is necessary to allow time for the body to recuperate
from the acute effects of exercise associated muscle fatigue or to offset adverse effects.
 The rest between sets of exercise and between exercise sessions should be given.

VELOCITY OF EXERCISE
 the velocity at which muscle contracts significantly affects the tension that the muscle produces and affects
muscular strength and power.
TYPE OF EXERCISE
 The type of exercise refers to form of exercise, the type of muscle contraction that occurs and the manner in
which exercise is carried. The type of exercise also encompass the form of resistance,that is how exercise load
is applied.
 Types of muscle contraction
 Isometric (static)
 Isotonic
 Concentric
 Eccentric

 Position of exercise
 Weightbearing
 Non weight bearing

 Forms of resistance
 Manual’
 Mechanical

PERIODIZATION AND VARIATION

 Periodization is an approach to resistance training that break up a training program into periods and build
systemic variation in exercise intensity,sets,repetitions over the specific period of time.
TYPES OF RESISTANCE EXEERCISE

Manual resistance exercise

Mechanical resistance exercise

Isometric resistance exercise

Isotonic resistance exercise
Isokinetic exercise

Open chain exercise

Closed chain exercise
Types of resisted exercise
 MANUAL RESISTANCE EXERCISE
 Manual resistance exercise is a type of active-resisted exercise in which resistance is provided by a
therapist or other hand professionals.
 Although,the amount of resistance cannot be measured quantitatively , this technique is useful in early
stages of an exercise program.
 The amount of resistance given is limited only by the strength of the therapist.

 MECHANICAL REISTANCE EXERCISE

 Mechanical resistance is a form of active-resisted exercise in which resistance is applied through the use
of equipment or mechanical apparatus.
 The amount of resistance can be measured quantitatively and incrementally progressed over time.
 It is also useful when the amount of resistance necessary is greater than what the therapist can manually
apply.
Types of resistance exercise

 ISOMETRIC RESISTANCE EXERCISE

 Isometric resistance exercise is static form of exercise in which muscle contracts and produces force without
an change in the length of the muscle ,and without visible joint motion but measurable amount of muscle
tension and force output are produced by the muscle.

 TYPES OF ISOMETRIC EXERCISE

 Several forms of isometric exercise with varying degrees of resistance and intensity of muscle contraction.
 Muscle setting exercise-setting exercise involve low intensity isometric contractions performed against little or no
resistance. They are used to decrease muscle pain and spasm and to promote relaxation and circulation after injury to
soft tissues during the acute stage of healing.
 Stabilization exercise- this form of isometric resistance exercise is used to develop a submaximal but sustained level
of contraction to improve postural stability of a joint by means of midrange isometric contraction against resistance in
anti-gravity position and in weight bearing postures.
  CHARACTERISTICS AND EFFECTS OF ISOMETRIC TRAINING
 Intensity of muscle contraction- it is sufficient to use intensity of at least 60% of muscle’s maximum voluntary
contraction to improve strength.
 Duration of muscle activation- to achieve adaptive changes , an isometric contraction should be held for 6sec and no
more than 10 sec because muscle fatigue develops rapidly. An 10 sec contraction includes 2 sec rise time, 6 secs hold
and 2 sec fall.
 Repetitive contraction-use of repetitive contractions held for 6 to 10 sec each.
 Joint angle and mode specificity-gains in muscle strength occur only at or closely adjacent to training angle.
 Source of resistance- it is possible to perform a variety of isometric exercise with or without equipment.

 DYNAMIC EXERCISE;CONCENTRIC AND ECCENTRIC

 A dynamic muscle contraction causes joint movement and excursion of the body segment as the muscle
contracts and shortens or lengthen under tension.
 Concentric exercise b refers to dynamic muscle loading in which tension in the muscle develops and
physical shortening of the muscle takes place.
 Eccentric exercise involves dynamic loading of muscle beyond its force producing capacity causing physical
lengthening of the muscle.
 Concentric contraction accelerate the body segments , eccentric contraction decelerate body
segments
 Characteristics and effects of concentric and eccentric exercise
 Exercise loads and strength gains: a maximum concentric contraction produces less force than eccentric contraction
under the same conditions.
 Cross training effect: that is slight increase in the strength occurs over time in the same muscle group of the opposite,
unexercised extremity,this occurs with high intensity exercise that involves the combination of concentric and eccentric
contractions.
 Isokinetic exercise
 Isokinetic is the form of exercise in which the velocity of muscle shortening or lengthrning and angular limb velocity is
predetermined and held constant. The isokinetic refers to movement that occurs at an equal velocity.
 Characteristics of isokinetic training
 Constant velocity
 Range and selection of training velocities
 Specificity of training
 Compressive forces on joints
 Accomodation to fatigue
Types of resistance exercise
 Open and closed chain exercise
Open chain exercise Closed chain exercise
Distal segment moves in space Distal segment remains contact with stationary
on support surface
Muscle activation occurs in prime movers and is Muscle activation occurs in multiple muscle
isolated to muscles of moving joints groups , both distal and proximal to the moving
joints.
Typically performed in non weight bearing Typically but not always performed in weight
positions bearing positions
Resistance is applied to moving distal segment Resistance is applied simultaneously to the
multiple moving joint.

Moving of body only distal to the moving joint Moving of body segment may occur distal or
proximal to moving joints

External stabilization is usually required. Internal stabilization by means of muscle action,

joint compression and congruency and postural
control.
Precautions for resistance exercise
 Valsalva maneuver
 Substitute motions
 Overtraining and overwork
 Exercise induced muscle soreness
 Acute muscle soreness
 Delayed onset of muscle soreness
 Pathological fracture
Selected resistance training regimens
 Progressive resistance exercise
 Progressive resistance exercise in which constant external load is applied to the contracting muscle by some
mechanical means and incrementaly increased.
 The repetitive maximum is used to determine and progressing the resistance.
 Delorme and oxford regimens
 DAPRE regimen
 Circuit weight training
 Isokinetic regimens
Progressive resistance exercise
 DeLorme and oxford regimens
DeLorme regimen Oxford regimen

10reps @50% of the 10RM 10 reps 100% of the 10RM

10reps@75% of the 10RM 10reps 75% of the 10RM

10reps @100% of the 10RM 10reps 50% of the 10RM

 Delorme proposed and studied the use of three sets of percentage of a 10RM with progressive loading
during each set, whereas oxford technique , with regressive loading in each set.
 The Delorme technique builds warmup period into protocol, whereas oxford diminishes as resistance as
the muscle fatigue.
 Delorme involves isotonic exercise and determination of maximum level of exercise.
Progressive resistance exercise
 DAPRE regimen
 To know when and how to increase the resistance in PRE program to overload muscle progressively.
 A common guideline is to increase weight by 5 to 10% when all prescribed sets and repetitions are achieved easily
without significant fatigue.
 The daily adjustable progressive resistance exercise(DAPRE) technique is more systemic and takes in an account of
different rates in which individual progress during rehabilitation.

Sets Repetitions Amount of resistance

1 10 50% 6 RM

2 6 75% 6 RM

3 Maximum 100% 6RM

possible
4 Maximum 100% of adjusted weight
possible
CIRCUIT WEIGHT TRAINING
 A pre-established sequence(circuit) of continuous exercise is performed in succession at individual exercise
stations that target a variety of major muscle groups(usually 8-12) as an aspect of total body conditioning.
 Each exercise is performed at an exercise station for an specified number of repeititions and sets.
 Exercise order is an important considerations when setting an weight training circuit. This enables one
muscle group to rest and recover from exercise while exercising another muscle group and therefore
minimizes muscle fatigue.
Isokinetic regimens
 Isokinetic training improves muscle performance. Its effectiveness in carryover to functional tasks.
 When isokinetic training is implemented in a rehabilitation program,to have the most positive impact
on function it should be performed at velocities that closely match or atleast approach the expected
velocities of movement at specific functional tasks.
 Velocity spectrum rehabilitation
 selection of training velocity-medium and fast angular velocities
 Repetitions, sets, and rest- A typical protocol might have the patient perform one or two sets of 8 to 10 or 20
repetitions of agonist/antagonist muscle groups at multiple velocities. A 15-20 seconds rest between sets and
60 seconds rest between exercise velocities.
 Intensity - submaximal isokinetic exercise during early stages, maximal effort during advanced stages.
EQUIPMENTS FOR RESISTANCE TRAINING
 Free weights
 Simple weight pulley systems
 Variable resistance units
 Elastic resistance device
 Swiss ball
 Slide boards
 Mini trampoline
 Stationary exercise cycle
 Portable resistive reciprocal exercise units
 Stair stepping machines
 Upper extreimity ergometer
Equipments for resistance exercise
Dosage for exercise prescription
 For strength training
 Intensity of 60 to 70% of 1RM for 8 to 12 repetitions for intermediate trainers
 40 to 50% of 1RM should be used for untrained individuals.
 For power training
 For power development, one to three sets of 30% to 60% of 1 RM for three to six repetitions should be
incorporated into the intermediate training program.
 For endurance training
 Maximum repetitions with less intensity for more sets.
References

 Therapeutic exercise foundations and techniques-Carolyn kisner

 Therapeutic exercise moving towards function- carrie M hall