Selected resistance training regimens

presented by Hamza Ahmed student of DPT batch-II at Shaheed benazir bhutto Dewan university

1. SELECTED RESISTANCE TRAINING REGIMENS PRESENTED BY HAMZA AHMED Roll no:- b-25 Batch:- ii Shaheed Benazir Bhutto dewan university

2. OBJECTIVE  Introduction. Progressive resistance exercise. Circuit weight training. Isokinetic regimens.

3. INTRODUCTION  REGIMENS:- A prescribed course of medical treatment, diet, or exercise for the promotion or restoration of health . Several regimens of resistance training for rehabilitation and for fitness are used.

4. Continued… Resistance training regimens are Progressive resistance exercise. Circuit weight training. Isokinetic training

5. PROGRESSIVE RESISTANCE TRAINING  “Progressive resistance training (PRE) is a system of dynamic resistance training in which a constant external load is applied to the contracting muscle by some mechanical means and gradually increased.” The RM is used as a basis for the determining and progressing the resistance. PRE also beneficial in some pathological conditions e.g. MS injuries, OA, Osteoporosis, hypertension, COPD etc

6. PRE REGIMENS  Delorm and oxford regimens DAPRE regimens

7. DELORME AND OXFORD REGIMENS DELORME REGIMENS (10 RM) OXFORD REGIMENS(10 RM) 10 repetition with 50% of 10 RM 10 repetition with 100% of 10 RM 10 repetition with 75% of 10 RM 10 repetition with 75% of 10 RM 10 repetition with 100% of 10 RM 10 repetition with 50% of 10 RM Delorme and oxford descried the system of strength training. Delorme use 10 RM with progressively increase load while oxford use 10 RM in which he start sets with maximum weight and progressively decreases

8. DAPRE REGIMENS  DAPRE stands for “Daily adjustable progressive resistive exercise” DAPRE regimens is basically knowing when and by how much to increase the resistance in PRE program. A common guidline to increase weight by 5% to 10% when all prescribed sets and repetition can be completed without fatigue.

9. DAPRE TECHNIQUE SETS REPETITIONS AMOUNT OF RESISTANCE 1 10 50% 6 RM 2 6 75% of 6 RM 3 Maximum possible 100% of 6 RM 4 Maximum possible 100% adjusted working weight

10. ADJUSTMENT OF WORKING WEIGHT REPETITIONS IN SET 3 SET 4 0-2 Decreased 5 to 10 lb 3-4 Decreased 0 to 5 lb 5-6 Keep same weight 7-10 Increased 5 to 10 lb 11 or more Increased 10 to 15 lb

11. CIRCUIT WEIGHT TRAINING  “ A pre- extsblished sequence of continuous exercises is performed in a major muscles group as an aspect of total body conditioning.” Each resistance exercise is performed at an exercise station for a specified number of sets and repetitions.

12. ISOKINETIC REGIMENS  “Isokinetic exercise is a type of strength training in which specialized machines, or dynamometers, maintain a constant speed of movement .” It is typically performed at medium or fast velocities. It is the speed specific training. It is used for rehabilitation.

13. VELOCITY SPECTRUM REHABILITATION    ” A  rehabilitation program that uses strength training at multiple speeds of movement from slow to fast .” SELECTION OF VELOCITIES:- Typically medium (60 or 90 to 180 / sec ) or fast (180 to 360 / sec ) angular velocities are used. Initially slow (15 to 30 / sec) and then progressively increased velocity.

14. SETS:- 1 or 2 sets. REPETITION:- 8 to 10 or as many as 20. REST:- 15 to 20 seconds. INTENSITY:- During early phase submaximal intensity are used. As the progression occur intensity of the exercise increases.

15. ANY QUESTION?

16. REFERENCE  Book:-THERAPEUTIC EXERCISE FOUNDATIONS AND TECHNIQUES by Carolyn kisner and lynn Allen Colby

17. THANK YOU