Foundations of Resistance Training Part II PDF

Foundations of Resistance Training Part II GOALS ◼Recognize the importance of strength training through the age continuum ◼Different types of RT programs and uses ◼Describe the indications and contraindications for different strength training equipment RT ACROSS THE LIFESPAN ◼ Program de...

Foundations of Resistance Training Part II GOALS ◼Recognize the importance of strength training through the age continuum ◼Different types of RT programs and uses ◼Describe the indications and contraindications for different strength training equipment RT ACROSS THE LIFESPAN ◼ Program design considerations for children ◼ Each child should understand the benefits and risks associated with training ◼ Competent and caring fitness & health professionals should supervise training sessions ◼ The exercise environment should be safe and free of hazards ◼ Children do not grow at a constant rate, and there are substantial interindividual differences in physical development at any given chronological age  2018 U.S. Physical Activity Guidelines for Children and Adolescents 6 to 17 years ◼ RT is not limited to lifting weights but includes a wide array of body weight movements that can be implemented at young ages to improve declining measures of muscular fitness among children and adolescents ◼ Important to incorporate resistance training into physical education classes and youth sport programs to increase muscular strength, reduce the risk of overuse injuries, and spark an ongoing interest in this type of exercise RT OLDER ADULTS Current research has demonstrated that countering muscle disuse through resistance training is a powerful intervention to combat muscle strength loss, muscle mass loss (sarcopenia), physiological vulnerability (frailty), and their debilitating consequences on physical functioning, mobility, independence, chronic disease management, psychological well-being, and quality of life  Position Statement: National Strength and Conditioning Association (NSCA) Fragala et al, 2019 SAFETY IN EXERCISE ◼ Prior to exercise, know the patient’s health history and current health status ◼ Provide a safe environment ◼ Warm up and cool down ◼ Ensure the patient is performing the exercises correctly ◼ Protection of the physical therapist is also important – always consider your body mechanics STABILITY- MOBILITY The progression from less mobile to more mobile: e.g., ROM, e.g., ability to e.g., ability to e.g., ability to muscle activity remain seated move move in space and strength at the edge of purposefully in with greater bed without space; speed and falling movement on coordination; a stable base movement on a mobile base RT REGIMES ◼PRE ◼Circuit training ◼Plyometrics ◼Isokinetics ◼Exercise equipment  PREs: PROGRESSIVE RESISTANCE EXERCISES ◼ External load is applied to a contracting muscle by weight or machine resistance which is incrementally progressed ◼ Determined by: RM (Repetition Max) ◼ Include exercise such as squat or bench press ◼ Free-weights, machines, dumbbells ◼ Substantial period of deceleration towards end range of motion ◼ Improvements in strength is primarily the result of physiological adaptation (i.e. neurological & morphological adaptations) PREs ◼Increase weight 5-10% when all prescribed repetitions and sets are completed without: ◼Pain ◼Movement compensations ◼Extreme fatigue CIRCUIT TRAINING ◼ Pre-established sequence of continuous exercise with stations targeting different muscle groups ◼ Typically: higher reps, lower resistance and minimal rest between sets and stations ◼ Exercise order is important: ◼ Alternate between upper, lower and core ◼ Alternate between push and pull ◼ Large groups before small groups ◼ Multi joint before isolated muscle group ISOKINETICS ◼ Used in later stages of rehabilitation/ testing ◼ Task specific training ◼ Limited transference of training ◼ Usually 1-2 sets of 8-10 reps of agonist/antagonist muscle action at different velocities PLYOMETRIC TRAINING ▪ Originally called jump training ▪ Term came into existence back in the 1960s ▪ Essentially a method of conditioning or training designed to allow the muscle to reach maximal force in the shortest possible time ▪ Characterized by quick, powerful jumping or hoping movements ▪ Maximal concentric contraction is stronger when it is preceded by an eccentric contraction of the same muscle PLYOMETRIC TRAINING – THE HOW ▪ The purpose is to increase the power of subsequent movements by using ▪ Natural elastic components of muscle ▪ The stretch reflex ▪ Both of these physiological components lead into a concept known as the stretch shortening cycle (SSC) ▪ The SSC facilitates a maximal increase in muscle recruitment over a minimal amount of time ▪ Emphasizes power and coordination ▪ End stages of rehabilitation – need higher levels of strength to perform THE STRETCH REFLEX STRETCH-SHORTENING CYCLE(SSC) SSC & ACTIVITY  WHY PLYOMETRIC TRAINING? ▪ Lots of sports and everyday activities utilization the SSC during performance ▪ SSC can be improved by engaging in plyometric type training ▪ Idea is that plyometric training will facilitate change in muscle function and in turn persons' explosive power will be increased ▪ This could be beneficial for return to play in lots of sports ▪ Volleyball ▪ Basketball ▪ Football ▪ Australian rules football EQUIPMENT ◼ General guidelines: ◼ Selection of equipment is patient based ◼ Teach an exercise before adding resistance ◼ Make sure equipment is adjusted to patient size ◼ Make sure all belts, straps and handles are securely fastened ELASTIC RESISTANCE ◼ Inexpensive, portable and versatile ◼ Material can fatigue over time and be less resistive ◼ Variable resistance as material is elongated ◼ Stiffness of material provides varying degree of torque ◼ Peak torque is near midrange of exercise ◼ Max force is at 90 degrees to lever arm (moving arm) ◼ Difficult to quantify resistance (color), no external stabilization, some products contain latex! SIMPLE WEIGHT PULLEY SYSTEM & FREE WEIGHTS ◼ Free standing or wall mounted system ◼ Weights that are handheld or ◼ Interchangeable weight stack applied to body part plates 5-10lb increments ◼ Dumbbells, barbells, ◼ Constant fixed load weighted balls, weighted ◼ NO external stability to help vests, cuff weights guide or restrict movements in other planes ◼ Everyday items around the ◼ Lifting leg against weight or pulley patient’s home requires core stability and stability on the other leg ◼ Patient position is important  MECHANICAL RESISTANCE Advantages Disadvantages Quantitative baseline measures Not appropriate for very weak muscles Intermediate/ advanced rehab Not appropriate for early phases of healing Adds variety/ practicality May not accommodate painful arc Heavier than therapists manual Can be expensive resistance Appropriate for home exercise Can require space program PRINCIPLES OF EXERCISE PROGRESSION ◼Stability to mobility ◼Non weight bearing to weight bearing ◼Bilateral to unilateral ◼Static to dynamic to ballistic (plyometric) ◼Increase weight 5-10% when all prescribed repetitions and sets are completed REVIEW ◼ RT is safe and effective – under supervision and with correct dosing ◼ RT should be carried out across the lifespan ◼ RT is not simply using external load – weights! ◼ In order to progress pt should have no pain and complete full range ◼ Later in rehabilitation more focus as dynamic explosive movements – need to be strong first!