Progressive Resisted Exercises

1. Progressive Resisted Exercises • There are many ways to achieve progressive resistance: 1-Increase the weight you’re lifting. Do the same number of repetitions and sets each week, but increase your weight. 2-Increase the number of repetitions, use the same weight for each workout but increase the repetitions each week. 3-Increase the number of sets each time you workout. 4-Shorten the rest time between the sets. 5-Use the same weight and repetitions, but slow down the exercise.

5. Precautions and contra-indication • Precautions: 1 - Cardiovascular problems must be controled during exercises. 2- Avoid reaching to fatigue point. 3- Adequate time for recovery from fatigue. 4- Avoid over work to avoid excessive protein breakdown. 5- Osteoporosis: to avoid pathological fracture. 6- Muscle soreness: due to lack of blood flow and oxygen.

6. Precautions and contra-indication • contra-indication: 1 – Inflammation which is leading to swelling. 2- Pain during the resistance exercises.

7. Types of resistance exercises Isotonic resistance exercise 1- Manually: in which the resistance force is applied by the therapist. 2- Mechanically: in which the resistance force is applied by equipment.

8. Isometric resistance exercises is referred to as resistive strength training (RST) because resistance is applied to the contracting muscle, preventing it from shortening.

9. Isokinetic resistance exercises Term means "constant force" and typically is used to describe dynamic exercise performed through range of motion of joint at constant velocity; - Equipment used in isokinetic exercises accommodates the exerted force to maintain the specified velocity throughout the arc of motion; - because velocity does not change, the kinetic energy remains constant;

10. Delorm Technique Describe a system approach by progressively increasing the resistance (weight lifted). The protocol underwent a number of modifications but settled upon the following approach: a-Once a week the 10 RM was determined for each muscle or muscle group to be strengthened. b-For each daily session 10 repetitions at 50% of the 10 RM, 10 repetitions at 75% and 10 RM at 100% of the 10 RM.

11. Oxford Technique This technique was designed to be used in beginning, intermediate, and advanced levels of rehabilitation (it is the reverse of Delorm).

12. Endurance Definition: Is the ability to work for prolonged periods of time and the ability to resist fatigue. Types of endurance: 1-Local( muscular) endurance: is the ability of a muscle to general tension and sustain that tension over a prolonged of time 2-General( total) endurance: is the ability of an individual to sustain low-intensity exercise as walking, over an extended period of time.

13. Endurance test 1- To test local muscular endurance: high repetitions of a movement without resistance are repeated until the muscles fatigue. The number of repetitions is counted. 2- To test general (cardiovascular )endurance: the patient perform a controlled repetitive total body activity for long period of time and to check the heart rate will decrease.

14. Procedure • Warm up gradually for 5- 10 minutes, including stretching and repetitive motion at slow speeds with gradually increasing the effort. • Increasing the activity so that the exercise can be maintained for 20- 30 minutes. • Cool down for 5-10 minutes with slow, total body repetitive motions and stretching activities. • Exercises can be repeated 3-5 times/week. • To avoid insupport.juries, use appropriate equipment and proper biomechanical

15. Physiological changes to endurance exercise 1- Cardiovascular changes • Increase myocardial contractility, HR and a reduction in pulse rate • Increase in the cardiac output • Increase the extraction of oxygen by the working muscle • Decrease rate of depletion of muscle 1- Cardiovascular changes

16. 2- Respiratory changes • Larger lung volumes • Larger diffusion capacities • Increase ventilatory efficiency 3- Metabolic changes • Increase fat mobilizing and metabolising enzymes • Decrease rate of depletion of muscle glycogen - Increase capability to oxidize carbohydrate

17. 4-Other system changes -Decrease in body fat -Decrease in blood cholesterol and triglyceride levels -Increase in the strength of bones, ligaments and tendons