Lecture 12 Determinants of Resistance Exercise

Determinants of Resistance Exercise
Dr. Aroosha
DETERMINANTS OF RESISTANCE EXERCISE
Many elements (variables) determine whether a resistance exercise program is appropriate,
effective, and safe.
1. Alignment and Stabilization
2. Intensity
3. Volume
4. Exercise order
5. Frequency
6. Rest interval
7. Duration
8. Mode of exercise
9. Velocity of exercise
10.Periodization
11.Integration of exercises into functional activities
Alignment and stabilization
1. Alignment and muscle action
2. Alignment and gravity
3. Stabilization refers to holding down a body segment or holding the body steady
– External stabilization
– Internal stabilization
Intensity
1. The intensity of exercise in a resistance training program is the amount of resistance (weight) imposed
on the contracting muscle during each repetition of an exercise.
2. Submaximal loading
3. Near maximal or maximal loading
4. Many factors, such as the goals and expected functional outcomes of the exercise program; the cause of
deficits in muscle performance;
5. the extent of impairment;
6. the stage of healing of injured tissues;
7. the patient’s age, general health, and fitness level; and other factors, determine whether the exercise is
carried out against submaximal or maximal muscle loading.
INTENSITY
Submaximal loading
1. At the beginning of an exercise
2. After periods of immobilization when the articular cartilage is not able to withstand large compressive
3. For most children or older adults
4. When the goal of exercise is to improve muscle endurance
5. To warm up and cool down prior to and after a session of exercise
6. During slow-velocity isokinetic training to minimize compressive forces on joints
Near maximal or maximal loading
7. When the goal of exercise is to increase muscle strength and power and possibly increase muscle size
8. For otherwise healthy adults in the advanced phase of a rehabilitation program after a
musculoskeletal injury in preparation for returning to high-demand occupational or recreational
activities
9. In a conditioning program for individuals with no known pathology
10.For individuals training for competitive weight lifting or body building
Repetition maximum
• It is challenging to guess how much load be applied initially in a resistance training program.
• One method of measuring the effectiveness of a resistance exercise program and calculating an appropriate exercise load for training is to
determine a repetition maximum.
• A repetition maximum (RM) is defined as the greatest amount of weight (load) a muscle can move through the available range of motion
(ROM) a specific number of times.
– To document a baseline measurement of the dynamic strength of a muscle for comparison
– To identify an exercise load (amount of weight) to be used during exercise for a specified number of repetitions
Volume
1. In resistance training the volume of exercise is the summation of the total number of repetitions and sets of a particular exercise during
a single exercise session multiplied by the resistance used.
2. There is an inverse relationship between the number of repetitions performed and the intensity of the resistance.
3. Repetition is the number of times a particular movement is repeated.
4. A predetermined number of repetitions grouped together is known as a set or bout.
5. To improve muscle strength: Current recommendations are to use an exercise load that causes fatigue after 6 to 12 repetitions for two
to three sets (6 to 12 RM).
6. To improve endurance: As many as three to five sets of 40 to 50 or more repetitions against a low amount of weight or a light grade of
elastic resistance.
Exercise Order
7. The sequence in which exercises are performed during an exercise session has an impact on muscle fatigue and the adaptive training
effects.
8. Large muscle groups should be exercised before small muscle groups
9. Multi-joint muscles before single-joint muscles
Frequency : in a resistance exercise program refers to the number of exercise sessions per day or per week
• The greater the intensity and volume of exercise, the more time is needed between exercise sessions to recover from the
temporarily fatiguing effects of exercise
• Although an optimal frequency per week has not been determined, a few generalizations can be made.
Duration :Exercise duration is the total number of weeks or months during which a resistance exercise program is carried out.
Mode of Exercise : The mode of exercise in a resistance exercise program refers to the form of exercise, the type of muscle
contraction that occurs, and the manner in which the exercise is carried out.
Type of Muscle Contraction
1. Position for exercise
2. Mode of resistance
3. Energy system
4. Range of movement
Velocity of exercise
5. Eccentric muscle contraction
6. Concentric muscle contraction
Periodization : Periodization, also known as periodized training, is an approach to resistance training that builds systematic
variation in exercise intensity and repetitions, sets, or frequency at regular intervals over a specified period of time.
Integration into function
7. Balance of Stability and Active Mobility
8. Balance of Strength, Power, and Endurance
9. Task-Specific Movement Patterns During Resistance Exercise

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