Elastic Resistance Bands and

Tubing
• Resisted exercise: Resisted exercise is any form of active exercise in
which dynamic or static muscle contraction is resisted by an outside
force applied manually or mechanically.
Principle of overload
• If muscle performance is to improve , a load that exceed the capacity
of the muscle must be applied; that is a muscle must be challenged
to perform at a level greater than to which it is accustomed.
• Overload can be applied by increasing the intensity or volume.
• In strength training the intensity is increased where as in endurance
training the volume i.e. frequency, repetitions and time is increased.
SAID (Specific Adaptation to Imposed Demand)
principle
• Adaptations produced by the training are highly specific to the
nature of the stimulus or overload applied.
• SAID applies to all the systems of the body.
• The adaptations are specific to strength, power, endurance,
functional activity.
Principle of Reversibility
• The adaptations achieved through resistance exercise persist as long
as the resistance exercise is performed regularly and go back
gradually to the pre exercise levels once the training is stopped.
• This means the effects of resistance training are reversible.
BENEFITS
• Increases muscle strength.
• Increases muscle endurance.
• Increases muscle fiber size.
• Increases neural recruitment.
• Improves connective tissue function.
• Improves bone health.
• Improves motor skill and confidence to engage further in physical
activity. 
• Improves mobility and flexibility.
• The use of elastic resistance products in therapeutic exercise
programs has become widespread in rehabilitation and has been
shown to be an effective method of providing resistance and
improving muscle strength.
• The effective use of elastic products for resistance training requires an
understanding of the physical properties of elastic resistance material
• Two broad categories: elastic bands and elastic tubing

• Elastic bands are available in an assortment of grades or thicknesses.

• Tubing comes in graduated diameters and wall thickness that provide
progressive levels of resistance.
• Color-coding denotes the thickness of the product and grades of
resistance
Properties of Elastic Resistance bands
• Effect of elongation of elastic material.
• Elastic resistance provides a form of variable resistance because the
force generated changes as the material is elongated.
• Specifically, as it is stretched, the amount of resistance (force)
produced by an elastic band or tubing increases
• Determination and quantification of resistance.
• the color of elastic material to select for a patient’s exercise program
is used to quantify the resistance imparted by elastic bands or tubing
• Fatigue characteristics
• The elastic resistance products tend to fatigue over time, which
causes the material to lose some of its force-generating property.
• The extent of material fatigue is dependent on the number of times
the elastic band or tubing has been stretched
 Application of Elastic Resistance
• Selecting the appropriate grade of material.
• The thickness (stiffness) of the material affects the level of resistance.
• A heavier grade of elastic generates greater tension when stretched
and therefore imparts a greater level of resistance.
• Selecting the appropriate length.
• Elastic bands or tubing come in large rolls and can be cut in varying
lengths depending on the specific exercise to be performed and the
height of a patient or the length of the extremities.
• The length of the elastic material should be sufficient to attach it
securely at both ends.
• It should be taut but not stretched (resting length) at the beginning
position of an exercise.
• Securing bands or tubing.
• One end is often tied or attached to a fixed object (doorknob, table
leg, or D-ring) or secured by having the patient stand on one end of
the material.
• The other end is grasped or fastened to a nylon loop, which is then
placed around a limb segment.
• The band or tubing can also be held in both hands or looped under
both feet for bilateral exercise.
• Progressing exercises. Exercises can be progressed by increasing the
number of repetitions of an exercise with the same grade of
resistance or by using the next higher grade of elastic band or tubing.
How to use thera band
• Step 1: find a object that’s stable
• Step 2: secure the resistance band to the stable object
• Step 3: move away from the stable object until the thera band starts
to become taut
• Step 4: perform 8 to 10 reps of movements at a moderate to slow
pace
• Step 5: perform 2 to 3 sets of reps with the band
• Step 6: progress the exercises by increasing the number of repetitions
or color code
• Advantages
• Elastic resistance products are portable and inexpensive, making
them an ideal choice for home exercise programs.
• Because elastic resistance is not gravity dependent, elastic bands and
tubing are extremely versatile, allowing exercises to be performed in
many combinations of movement patterns in the extremities and
trunk and in many positions.
• It is safe to exercise at moderate to fast velocities with elastic
resistance
• Disadvantages
• The patient must use muscular stabilization to ensure that the correct
movement pattern occurs.
• Elastic bands and tubing should be replaced on a routine basis to ensure
patient safety.
• Some elastic products contain latex, thus eliminating use by individuals
with an allergy to latex. However, there are latex-free products on the
market at a comparable cost.