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Progressive Resisted Exercises

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.

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Progressive Resisted Exercises

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  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.

  2. 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.

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

  4. 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.

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

  6. 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;

  7. Delorm Technique Describe a system approach by progressively increasing the resistance (weight lifted). 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.

  8. ‘RM’ means ‘Repetitive Maximum’ – the number of times the contraction can be performed.To give an example, the formula 7RM means the person can lift the weight (let’s say it’s 50kg) seven times before the muscles are too fatigued to continue. Higher weights mean lower RM – for example, the same person could possibly lift a 65kg weight only three times. Lower weights typically result in a higher RM– for example, the same person could lift a 35kg weight about 12 times before muscle fatigue.

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

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