EXERCISE THERAPY ASSIGNMENT

PROGRESSIVE RESISTANCE EXERCISE

BY: Vikalp Mohan Saxena

B. P. T. 2ND YEAR

ROLL NO. 29
RESISTANCE EXERCISE:
Resistance exercise is an activity in which dynamic or static muscle contraction is resisted by
an outside force applied manually or mechanically. Resistance exercise, also referred to as
resistance training, is an essential element of rehabilitation program for persons with impaired
function, also for those who wish to promote or maintain health and physical well being,
enhance performance of motor skills and reduce the risk of injury and disease.
Muscle performance primarily depends upon strength, power, endurance of the muscle that
can be enhanced bye resistance exercise.
a) Strength:
Practically muscle strength is the greatest measurable force that is exerted by a muscle
or muscle group to overcome resistance during single maximum effort. Functional
strength relates to the ability of neuromuscular system to produce the appropriate
amount of force, during functional activities in a smooth and coordinated manner.

b) Power:
Muscle power is related to the strength and speed of movement and is defined as the
work (force × distance) produced by a muscle per unit time. In other words, power is
the rate of doing work. The force and velocity are a key factors that affect muscle
power. Power can be gained by either increasing the muscle work during specified
period of time or reducing the amount of time required to produce the work.

c) Endurance:
Primarily endurance refers to the ability to perform repetitive or sustained activities
over a prolonged period of time. Cardiopulmonary endurance (total body endurance) is
associated with repetitive, dynamic motor activities like walking, cycling, swimming,
etc., Which involves use of large muscles of the body. Muscle endurance is the ability
of a muscle to contract repeatedly against an external load, generate and sustain
tension and resist fatigue over an extended period of time. The key parameters of
 endurance training are low intensity muscle contraction, a high number of repetitions,
and a prolonged time period.

DETERMINANTS OF RESISTANCE EXERCISE:

Many factors determine whether a resistance exercise program is appropriate, effective, and
safe:
 Alignment of body segments during each unique exercise. To strengthen a specific
muscle or muscle group effectively and avoid substitution, appropriate positioning of
the body and alignment of limb or body segment are essential.
 Exercise intensity is just the amount of external resistance applied on contracting
muscle during each repetitions of an exercise.
 Frequency in the resistance exercise is the number of exercise sessions per day or
week.
 Rest interval is necessary to allow time for the body to recuperate from muscle fatigue
or to offset adverse responses like muscle soreness induced due to exercise.
 The type of muscle contraction, resistance, arc of movement used and primary energy
system utilized during exercise also determine the benefits of exercise

Repetition Maximum:
It is defined as the greatest amount of weight or load that can be moved with control through
the full, available range of motion a specific number of times before fatiguing. There are 2
main reasons for determining a RM:

 To identify an initial exercise load to be used during exercise for a specified number of
repetitions.
 To document a baseline measurement of the dynamic strength of a muscle or muscle
group against which exercise induced improvements in strength can be compared.
 To find out prognosis in reassessment and alter the exercise regime accordingly.
 1RM= [(number of reps/30)+1]× weight used.

Repetitions:
The number of repetitions in an exercise refers to the number of times a particular movement
is performed consecutively. Also it is the number of muscle contractions performed to move
the limb through a series of continuous and complete excursions against a specific exercise
load.

PROGRESSIVE RESISTANCE EXERCISE:

PRE is a system of dynamic training in which a constant external load is applied to the
contracting muscle by some mechanical means and incrementally increased. The RM is used
as the basis for determining and progressing the amount of resistance used during training.
Multiple sets are used in a session, which may consist of 2 to 3 sets of 6-12 repetitions of 6-12
RM. Common variants are DELORME, OXFORD, MCQUEEN,DAPRE methods.
There are many ways to achieve progressive resistance:

 Shorten the rest time between the sets.

 Use the same weight and repetitions, but slow down the exercise.
 Increasing the weight and then doing the same number of reps and sets each week
 Increase the number of repetitions with same weight for each work out, but increase
the repetitions every week
 Increase the number of sets each time of work out.
De lorme & WATKINS regimen:
This concept was introduced by Delorme to describe a new system of strength training.
Delorme proposed and studied the use of 3 sets of resistance training with progressive loading
during each set, using a percentage of 10-RM. The Delorme technique builds a warm up
period into the DE LORME & WATKINS REGIMEN protocol.
Determination of 10-RM
10 reps at 50% of the 10-RM
10 reps at 75% of the 10-RM
10 reps at 100% of the 10-RM

Repetition-30 lifts per set

Repeated- 4 times weekly
Progression- to 10RM once weekly

Oxford regimen:
This technique was developed by other investigators with regressive loading in each set. The
Oxford technique OXFORD REGIMEN decreases the
resistance as the Determination of 10 muscle fatigues
within a session. RM
10 reps at 10RM minus 1 pound
10 reps at 10 RM minus 2 pounds
10 reps at 10 RM minus 3 pounds
10 reps at 10 RM minus 4 pounds
10 reps at 10 RM minus 5 pounds
10 reps at 10 RM minus 6 pounds
10 reps at 10 RM minus 7 pounds
10 reps at 10 RM minus 8 pounds
10 reps at 10 RM minus 9 pounds
Repetition- 100 lifts
Repeated- 5 times weekly
Progression- to 10RM daily
McQueen regimen:
10 reps at 100% of 10 RM
10 reps at 100% of 10 RM
10 reps at 100% of 10 RM
10 reps at 100% of 10 RM
Repetition- 40 lifts
Repeated- 3 times weekly
Progression- to 10 RM every 1-2 weeks

DAPRE Regimen:
The Daily Adjustable Progressive Resistance Exercise technique is more systematic and
objective system that takes into account the different rates at which individuals progress
during rehabilitation or conditioning programs. The system is based on a 6 RM working
weight. The adjusted working weight which is based on the maximum number of repetitions
possible using the working weight in set #3 of the regimen, determines the working weight for
the next session of exercise.
Sets Repetitions Amount of resistance
1 10 50% of 6 RM*
2 6 75% of 6 RM
3 Maximum possible 100% of 6 RM
4 Maximum possible 100% adjusted working weight
6 RM = working weight*
PRECAUTIONS :

 Cardiovascular problem must be controlled during the resistance exercise.

 Avoid reaching the fatigue point.
 Adequate time for recovery from fatigue.
 Avoid overwork to prevent excessive protein breakdown.
 Osteoporosis: to avoid pathological fracture.
 Muscle soreness: due to lack of blood flow and oxygen.
 Substitution of different muscle may lead to injury.

CONTRAINDICATIONS:

 Acute Inflammation in muscles or inflammatory neuromuscular pathology.

 Pain during the resistance exercise (both acute and chronic).
 Severe cardiopulmonary disease.
 Loss of joint integrity.
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