Basics of strength training

Progressive Resistance Exercises that can be implemented by a Physiotherapist on its fitness clients for proper strength training

1. BASICS OF STRENGTH TRAINING -BY PRANIDHI THAKORE BPT MPT ( MUSCULOSKELETAL SCIENCES)

2. CONTENTS INTRODUCTION INDICATIONS BENEFITS PRECAUTIONS PRINCIPLES DELORME’S PRINCIPLE OXFORD PRINCIPLE MACQUEEN PRINCIPLE

3. INTRODUCTION The term "Progressive Resistance Exercise" means exercise performed against Resistance which is increased periodically as the exerciser gains strength. The American College of Sports Medicine defines it as - "the process by which muscle forces or torques are increased to overcome the internal or external resistances imposed upon skeletal muscles". It is also known as strength training.

4. INTRODUCTION ( Cont ) Four techniques for applying PRE: Increase in poundage or weight of the resisting force. Increase in leverage of the resisting force Alteration in the speed of the movement Increase in the duration of the exercise .

5. INDICATIONS OF RESISTANCE TRAINING: Muscle Wasting  strength gain sport performance and physical rehabilitation Used as a means for health promotion and disease prevention Used as a preparative for better performance in sports Improve pliability (flexibility)

6. BENEFITS OF STRENGTH TRAINING It can provide significant functional benefits and improvement in overall health and well-being. It also increases bone, muscle, tendon, and ligament strength and toughness, It improves joint function It reduces potential for injury, increases bone density, increases metabolism, increases fitness and improves cardiac function. 

7. PRINCIPLES OF STRENGTH TRAINING OVERLOAD PRINCIPLE : This principle focuses on the progressive loading of the muscle by manipulating , for example the intensity or volume of exercise. In a strength training programme the amount of resistance applied to the muscle is incrementally and progressively increased. For endurance training , more emphasis is placed on increasing the time a muscle contraction is sustained or the number of repetitions performed than on increasing resistance.

8. SAID PRINCIPLE(SPECIFIC ADAPTATION TO DEMANDS): It is also referred to as the specificity of exercise . Whenever possible the exercises incorporated in a program should mimic the anticipated function. For example: if the desired functional activity requires greater muscular endurance than strength the intensity and duration of exercise should be geared up .

9. REVERSIBLITY: (USE IT OR LOSE IT) Increased strength and endurance occurs in response to resistance training program . Any type of DETRAINING might reflect in the strength of the individual in a negative manner.

10. PRECAUTIONS FOR RESISTANCE EXERCISE Keep the temperature settings comfortable for vigorous exercise. Caution the patient that pain should not occur during exercise. In order to minimize DOMS( Delayed onset of muscle soreness) initiate with light to moderate exercise in the recovery period. Avoid heavy resistance for children, older adults and patients with osteoporosis. Have the patient avoid breath-holding during resisted exercise to avoid Valsalva manoeuvre .(Focus on exhalation during exercise) Avoid uncontrolled ballistic movements. Discontinue exercises if the patient experiences pain, dizziness or shortness of breath

11. DELORME’S PRINCIPLE Thomas DeLorme proposed a principle on progressive resistance exercise (PRE) in the 1940s. This program based on 10 repetitions maximum (10RM) where subject begins sets of training by performing the first set of 10 at -50% 10RM, -75% 10RM -100% 10RM. He also suggested that PRE overloaded a muscle by increasing the magnitude of the weight against which the muscle developed tension. It is basically used for strength training as it is a Progressive loading protocol.

12. OXFORD PRINCIPLE This technique is the complete opposite of Delorme’s principle. In this technique the resistance decrease as the muscle fatigues. In this technique the full 10RM was : - 100% of 10RM -75% of 10RM -50% of 10RM It is a regressive loading protocol , therefore it is used for endurance training

13. MACQUEEN PROTOCOL In this technique continuous load is applied throughout the protocol without a warmup set. This technique includes :- 3 sets with 100% of 10RM.