Basic Introduction of Resisted exercises including its types and various programmes used for training.

1. RESISTED
EXERCISES FOR
LOWER LIMB

2. DEFINITION
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.

3. MUSCLE PERFORMANCE &
RESISTANCE EXERCISES
Muscle performance refers to the capacity
of a muscle to do work (force x distance).
3 elements of muscle performance –
strength, power & endurance – can be
enhanced by some form of resistance
exercises.

4. STRENGTH
Ability of a contractile tissue to produce
tension & resultant force based on
demands placed on the muscles.
Strength training –controlling heavy loads
(resistance) for a relatively lower number of
repetitions or a short period of time.

5. POWER
Muscle power is related to strength &
speed of movement & is defined as work
produced by muscle per unit time (force ×
distance/time).
Power training –
By increasing work of muscle for specific
time or reducing time for specific work of
muscle.

6. ENDURANCE
Muscle endurance is the ability to
contract repeatedly against a load,
generate & sustain tension & resist
fatigue over an extended period of
time.
Endurance training – low intensity
muscle contraction, large number of
repetitions for prolonged time period.

7. Types of muscle
work
Isometric
Isotonic Isokinetic
Concentric
Eccentric

8. PRINCIPLES
1. Overload principle
2. SAID principle
3. Reversibility principle

9. GENERAL
PRINCIPLES OF
RESISTANCE
TRAINING

10. EXAMINATION & EVALUATION
 Determine the baselines:
a. General physical examination
b. Strength: MMT, RM
c. ROM: Goniometry
d. Functional performance
Decide if strengthening is needed and
appropriate at this point
Periodic reassesment

11. APPLICATION
 Warm up
 Placement of resistance
 Stabilization
 Intensity of exs / amount of resistance
 Volume / no of reps & sets & rest intervals
 Verbal / written instructions
 Monitoring the patient
 Cool down

12. PRECAUTIONS
 Overtraining
 Overwork
 Exercise induced muscle soreness –
 Acute muscle soreness –
During or directly after strenuous exercise
 Delayed onset muscle soreness (DOMS) –
 DOMS begins to develop 12-24hrs after the cessation of
strenuous activity; intensifies & peaks 24-48hrs later
 Can be prevented by gradual progression of intensity &
volume of resistance; warm up & cool down; slow
stretches before & after exercise

13. CONTRAINDICATIONS
1. Pain
2. Inflammation
3. Severe cardiopulmonary
disease.
4. Loss of joint integrity

14. TYPES OF RESISTANCE
EXERCISES
Manual and mechanical
Static and dynamic
Open and closed chain
Isokinetic exercise

15. MANUAL AND MECHANICAL
RESISTANCE EXERCISES
 Manual resistance:
 Resistance is provided by hand.
 Can be provided by a therapist or self resisted.
 Can not quantify resistance
 Useful for weak muscles in the early stages of rehab
or conditions which needs careful control.
 Mechanical resistance:
 Resistance is applied through the use of equipment
or mechanical apparatus.
 Amount of resistance can be measured and can be
increased progressively.
 Useful when strong exercises needed.

16. MANUAL
RESISTANCE
EXERCISES

17. HIP FLEXION

18. HIP EXTENSION

19. HIP HYPEREXTENSION

20. HIP ADDUCTION
AND
ABDUCTION

21. HIP EXTERNAL ROTATION

22. HIP
INTERNAL
ROTATION

23. KNEE FLEXION

24. KNEE
EXTENSION

25. ANKLE DORSI
FLEXION

26. ANKLE
PLANTAR
FLEXION

27. ANKLE INVERSION

28. ANKLE EVERSION

29. MECHANICAL
RESISTANCE
EXERCISES

30. TYPES OF MECHANICAL RESISTANCE
Weights:
Sandbags, metal weights, medicine balls, weight
cuffs, dumbbells etc.
Weight and pulley circuit
Elastic resistive devices:
Spring, theraband, theratubes
Malleable resistance:
Putty, clay, wax, plasticines etc.
Water:
Hyrotherapy unit

42. ISOMETRIC EXERCISES
(STATIC)
 Sources of resistance –
Holding against force applied manually
Holding weight in particular position
Maintaining position against resistance of body
weight
Pushing or pulling immovable objects
 Prevent or minimize muscle atrophy due to
external immobilization
 Develop postural or joint stability
 Improve muscle strength when dynamic activity
is not permissible

43. DYNAMIC EXS – CONCENTRIC &
ECCENTRIC
 Resistance can be applied by –
Constant resistance (body wt/simple wt/ wt pulley)
Weight machine (variable resistance)
Isokinetic device (controls velocity)
 Acts as a source of shock absorption during high
impact activities.
 Essential component of rehabilitation & conditioning
program to reduce risk of muscle injury or re-injury.

44. DYNAMIC EXS – CONSTANT & VARIBLE
RESISTANCE
 Dynamic constant external resistance exs (DCER)–
free weights like weight cuffs, Pulley system, torque arm
units.
Contracting muscle is challenged maximally at only one
point of ROM
 Variable resistance exercise –
Specially designed resistance equipments imposes varying
levels of resistance to contracting muscle to load the muscle
more effectively at multiple points in ROM. Eg with elastic
tubes or bands or lever arm system.
Performed against manual resistance, a skilled therapist
can vary the force applied to the contracting muscle
throughout the ROM.

45. DYNAMIC CONSTANT EXTERNAL RESISTANCE EXS
(DCER)– N-K EXC. UNIT

46. VARIABLE RESISTANCE EXERCISE- CYBEX/EAGLE FITNESS
SYSTEM

47. OPEN CHAIN & CLOSED CHAIN
EXERCISES
 Functional activities & exc.’s are commonly
categorized as having weight bearing or non weight
bearing characteristics.
 Also called as “open or closed kinetic chain”
 Open kinetic chain refers to completely unrestricted
movement in space of a peripheral segment of the
body. (waving the hand, swinging the leg)
 Closed kinetic chain movements – peripheral
segment meets with the considerable external
resistance. One joint motion is always accompanied
by adjacent joint motions.

49. ISOKINETIC EXERCISES
Its a form of dynamic exs in which velocity of
muscle shortening or lengthening is
predetermined & held constant by a rate limiting
device known as isokinetic dynamometer.
Characteristics –
Constant velocity
Range & selection of training velocity
Specificity of training(speed specific)
Compressive forces on joints
Accommodation to fatigue
Accommodation of painful arc

51. SELECTED RESISTANCE
TRAINING PROGRAM

52. PRE
CIRCUIT WEIGHT
TRAINING
PLYOMETRICS

53. PROGRESSIVE RESISTANCE EXERCISE
 PRE is a system of dynamic resistance training with
constant external load to contracting muscle by
some mechanical means & incrementally
increased.
 RM (repetition maximum) – basis for determining &
progressing the resistance.
 Beneficial in variety of pathological conditions
(muscle injuries, osteoarthritis, osteoporosis,
hypertension, diabetes, COPD, etc)
 Various regimens are:-
Delorme
Oxford
Macqueen
DAPRE

54. DELORME
REGIMEN

55. SETS REPETITIONS AMOUNT OF RESISTANCE
1 10 50% of 10 RM
2 10 75% of 10 RM
3 10 100% of 10 RM
30 lifts 4 times weekly
Progress 10 RM once weekly

56. OXFORD
REGIMEN

57. SETS REPETITIONS AMOUNT OF RESISTANCE
1 10 10 RM
2 10 10 RM minus 1 lb (453g)
3 10 10 RM minus 2 lbs
4 10 10 RM minus 3 lbs
5 10 10 RM minus 4 lbs
6 10 10 RM minus 5 lbs
7 10 10 RM minus 6 lbs
8 10 10 RM minus 7 lbs
9 10 10 RM minus 8 lbs
10 10 10 RM minus 9 lbs
100 lifts 5 times weekly
Progress 10 RM daily

58. MAC QUEEN REGIMEN
SETS REPETITIONS
AMOUNT OF
RESISTANCE
1 10 100% of 10 RM
2 10 100% of 10 RM
3 10 100% of 10 RM
4 10 100% of 10 RM
40 lifts 3 times weekly
Progress 10 RM every 1-2 weeks

59. DAPRE REGIMEN
 Daily adjustable progressive resisted exercises
 More systematic & takes into account the different rates at
which individuals progress during rehabilitation or
conditioning program.
 Based on 6RM working weight
SETS REPETITIONS
AMOUNT OF
RESISTANCE
1 10 50% 6RM
2 6 75% 6RM
3 Max possible 100% 6RM
4 Max possible
100% of adjusted working
weight

60. CRITERIA TO FIND ADJUSTED WORKING
WEIGHT
REPETITIONS
IN SET 3
SET 4 NEXT EXC. SESSION -
3
0 – 2 Dec. 5 – 10 lbs Dec. 5 – 10 lbs
3 – 4 Dec. 0 – 5 lbs Same weight
5 – 6 Keep same weight Inc. 5 – 10 lbs
7 – 10 Inc. 5 – 10 lbs Inc. 5 – 15 lbs
11 or more Inc. 10 - 15 lbs Inc. 10 - 15 lbs

61. CIRCUIT WEIGHT
TRAINING

63. PLYOMETRIC
TRAINING

64.  “Plyometric training” / “stretch shortening drill” /
“stretch strengthening drill” is a system of high
velocity training characterized by rapid eccentric
contraction during which the muscle elongate
immediately followed by rapid reversal of
movement with a resisted shortening contraction of
same muscle.
 Integrated into advanced phases of rehabilitation to
train neuromuscular system to react quickly.
 Source of resistance –body weight/equipment.
 Eg. Catching & throwing ball, dribbling the ball,
jumping forward or sideways, etc.

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