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Regaining Muscular Strength, Endurance and Power

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Split routine Workouts exercise different groups of muscles on different days ... Relies on a quick eccentric stretch to facilitate a subsequent concentric ... – PowerPoint PPT presentation

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Title: Regaining Muscular Strength, Endurance and Power


1
Regaining Muscular Strength, Endurance and Power
2
Regaining Strength, Endurance Power
  • Critical to maintain and improve in each area in
    order to achieve competitive fitness levels and
    return athlete to functional level following
    injury
  • Muscular Strength
  • Ability to generate force against some resistance
  • Important to maintain normal levels for normal
    healthy living
  • Imbalance or weakness can impair normal function
  • Muscular Endurance
  • Ability to perform repetitive muscular
    contractions against some resistance
  • Power
  • Ability to generate force quickly
  • Combination of strength speed
  • Performance is limited without power

3
Types of Skeletal Muscle Contraction
  • Isometric Contraction
  • Contraction that produces m. tension but no
    change in m. length
  • Concentric Contraction
  • Contraction that causes m. shortening while
    tension increases to overcome some resistance
  • Eccentric Contraction
  • Resistance is greater than the muscular force
    being produced muscle lengthens while producing
    tension
  • Econcentric contraction
  • Controlled concentric eccentric contraction of
    same muscle over 2 separate joints
  • Hamstring and rectus femoris of quadriceps
  • Strength training must focus on functioning of
    muscle
  • Multi-planar
  • Various contractions - functionally

4
Factors That Determine Levels of Strength,
Endurance Power
  • Size of Muscle
  • Proportional to cross-sectional diameter of
    muscle fibers
  • Increased cross-sectional area increased
    strength and force production
  • Hypertrophy
  • Increase in muscle size
  • Atrophy
  • Decrease in muscle size
  • Number of Muscle Fibers
  • Strength is a function of the number and diameter
    of muscle fibers
  • Number of fibers is inherited characteristic

5
  • Neuromuscular Efficiency
  • Strength is directly related to efficiency of the
    neuromuscular system
  • Initial increases in strength during first 8-10
    weeks are attributed to neuromuscular efficiency
  • Efficiency enhanced strength in 3 ways
  • Increase of motor unit recruitment
  • Increase in firing rate of each motor unit
  • Enhance synchronization of motor unit firing
  • Age
  • Men women increase strength throughout puberty
    adolescence
  • Peaks at age 20-25
  • After age 25, max strength declines 1 annually
  • Decline is related to physical activity
  • Able to retard decline in performance through
    activity

6
  • Biomechanical Considerations
  • Position of tendon attachment
  • Relative position of tendon attachment to fulcrum
    of the joint
  • The closer the tendon is to resistance, the
    greater the force produced
  • Change in attachment will alter force generating
    capabilities
  • Length-Tension Relationship
  • Length of muscle determines tension that can be
    created
  • Varying lengths will produce varying tensions
  • Determined by overlap of actin-myosin filaments
  • Overtraining
  • Imbalance between exercise and recovery
  • Training exceeds physiological and psychological
    capacity of individual
  • Can have negative effect on strength training
  • May result in psychological or physiological
    breakdown
  • Injury, illness, and fatigue can be indicators

7
Fast-Twitch vs. Slow Twitch
  • Slow Twitch Fibers
  • Type I or slow oxidative (SO)
  • More resistant to fatigue
  • Time required to generate force is greater in
    slow twitch fibers
  • Primarily associated with long duration, AEROBIC
    activities
  • Fast Twitch Fibers
  • Type IIa (fast oxidative glycolytic- FOG)
  • Moderately resistant to fatigue
  • Type IIb (fast glycolytic - FG)
  • Fatigues rapidly true fast twitch
  • Type IIx fatigue resistant with force capacity
    (altxltb)
  • Produce quick, forceful contractions
  • Short-term, high intensity activities, ANAEROBIC
    activities

8
  • Ratio in Muscle
  • Both fiber types exist in individual muscles
  • Ratio varies by muscle and by individual
  • Postural muscles ? primarily type I fibers
  • Power, explosive strength muscles ? type II
    fibers
  • Genetically determined
  • Large role in determining ability for a given
    sport activity
  • Fiber changes due to training
  • Enhanced metabolic capabilities through specific
    training

9
Physiology of Strength Development
  • Muscle Hypertrophy 3 theories
  • Hyperplasia ? in number of muscle fibers
  • Genetically determined does not seem to
    increase with training
  • Evidence exists of fibers splitting conducted
    in animals
  • Hypothesized increased number of capillaries
    partially correct
  • No new capillaries
  • Increase in dormant capillary activity to meet
    needs of muscle
  • Increased size and number of myofilaments
  • Actin (thin) and Myosin (thick)
  • When muscle is stimulated to contract,
    cross-bridges pull myofilaments closer which
    shortens the muscle, produces movement at joint
    that muscle crosses
  • Reversibility adaptations of muscle due to
    training can begin to reverse within 48 hours of
    removing training

10
Other Physiological Adaptations to Resistance
Exercise
  • Strength of non-contractile structures
  • Tendons and ligament increase
  • Increased bone-mineral content
  • Improved oxygen uptake
  • If resistance training is high enough to elicit a
    cardiovascular response/adaptation
  • Increased metabolic enzymes

11
Techniques of Resistance Training
  • Overload Principle
  • To improve strength, muscle must be worked at a
    level higher than it is accustomed to
  • Muscle will maintain strength if it is trained
    against a consistent resistance that it is
    accustomed to
  • Existence of current strength will result in
    increased muscle endurance
  • Effective training requires a consistently
    increasing effort against progressively more
    resistant loads
  • In rehabilitation, rate of progression is
    determined by athletes response to specific
    exercise
  • Be mindful of pain when dealing with progression

12
  • Isometric Exercise
  • Capable of increasing muscle strength at specific
    joint angles
  • Exercise with no change in muscle length
  • May produce spikes in systolic blood pressure
  • Could cause life-threatening cardiovascular
    accident
  • To reduce this event to occur - REMIND the
    person to breath
  • Widely used in rehabilitation
  • Attempt to use positional or functional exercise
    work at multiple angles throughout the range if
    possible
  • Contractions should be held for 10 seconds at
    frequency of 10 or more per hour
  • Utilized to enhance lift or activity at sticking
    point

13
  • Progressive Resistive Exercise (PRE)
  • Exercises that work through a full range of
    motion
  • Isotonic or isodynamic contractions
  • Most popular commonly used technique
  • Concentric vs. Eccentric
  • Greater force can be generated due to lower
    number of motor units recruited allowing other
    motor units to be recruited to generate increased
    force
  • Oxygen use is much lower with eccentrics
  • Efficiency of eccentric exercise is higher than
    concentric exercise
  • Needs of the body acceleration and deceleration
  • Must be able to control body movements
    deceleration and eccentrics allows for this
    control

14
  • Free Weights vs. Exercise Machines
  • Advantages disadvantages for both
  • Machines
  • Safety easy to use
  • Constraints on motion generally single plane of
    motion
  • Free weights
  • Do not restrict motion
  • Incorporates certain level of neuromuscular
    control
  • Surgical Tubing (Theraband) or Exercise Band
  • Allow for motion in multiple planes
  • Ability to perform more functional movement
  • Can be utilized with PNF plyometrics
  • Variable Resistance
  • Change in force required at different angles to
    move a particular resistance
  • Greatest when joint is at 90 degrees
  • Accommodating resistance or variable resistance
    equipment changes resistance at different points
    in range

15
  • Progressive Resistive Exercise Techniques (PRE)
  • Terminology
  • Repetitions
  • Repetition maximum (RM)
  • Set
  • Intensity
  • Recovery period
  • Frequency
  • Recommended Techniques of Resistance Training
  • Must consider 4 areas
  • Amount of weight to be used
  • Number of repetitions
  • Number of sets
  • Frequency of training

16
  • The healing process must dictate the program!
  • Intensity is key
  • Multiple potential routines
  • Single set 1 set 8-12 reps at a slow speed
  • Tri-sets 3 exercises for 1 muscle group, 2-4
    sets with no rest
  • Multiple sets 2-3 warm-up sets with
    progressively increasing resistance followed by
    several sets at the same resistance
  • Superset multiple exercises, 1 set of 8-10
    repetitions or 1 or 2 exercises, with multiple
    sets of 8-10 repetitions
  • Pyramid multiple sets decreasing repetitions
    and increasing resistance
  • Split routine Workouts exercise different
    groups of muscles on different days
  • Circuit Training
  • Group of exercise (flexibility, callisthenic,
    strength, brief aerobic)
  • Used to increase strength or endurance
  • Move from one station to the next, performing
    exercise for a given time period or number of
    repetitions

17
Resistance Training Techniques Used in
Rehabilitation
  • DeLormes method
  • Based on repetition maximum of 10
  • Designed for early rehab
  • Designed for beginning rehab
  • Introduced PRE progressive loading
  • Builds in warm-up period
  • MacQueens method
  • Utilizes varying sets for beginning/intermediate
    advanced
  • Set of 10 RM
  • Oxford method
  • Used during early, intermediate advanced levels
    of rehabilitation
  • Percentages of 10 RM
  • Diminishes resistance as muscle fatigues
    regressive load
  • Sanders program
  • Utilized in advanced stages of rehabilitation
  • Utilizes percentages of body weight

18
  • Knight (DAPRE)
  • Daily Adjustable Progressive Resistive Exercise
  • Adjusted based on individuals progress
  • Based on 6 RM working weight
  • Berger
  • Adjusts within individuals limitations
  • Should allow for 6-8 RM repetitions on 60-90
    seconds
  • Must be able to achieve 3 sets of at least 6 RM
    and no more than 8 RM
  • Increases occur in 10 increments
  • For rehabilitation
  • Base program on pain and healing process
  • Should be performed daily early on
  • Reduce workout to every other day as progress is
    made

19
Isokinetic Exercise
  • Involves muscle contractions where length change
    of muscle is set at a constant velocity
  • Maximal resistance throughout the range of motion
  • Variety of machines/manufacturers are available
  • Can be used with eccentrics concentric exercise

20
  • Isokinetics as a Conditioning Tool
  • Maximal effort for maximal strength gains
  • Dynamometer will move at a set speed whether
    maximal or half of maximal effort is put forth
  • Athlete can cheat with machine and not put forth
    the effort
  • Not cost effective
  • Isokinetics in Rehabilitation
  • Gained popularity in rehabilitation during the
    1980s
  • Provide objective means of athlete/patient
    evaluation
  • Training at fast vs. slow speeds
  • Functional speeds

21
Plyometric Exercise
  • Encompass a rapid stretch of muscle eccentrically
    followed by a rapid concentric contraction to
    facilitate the development of explosive power
  • Greater stretch relative to resting length
    greater resistance muscle can overcome
  • Speed of stretch is emphasized over magnitude
  • Used to develop eccentric control of dynamic
    movements
  • Exercises should be performed technically correct

22
Core Stabilization Strengthening
  • Fundamental component of rehabilitation
  • Strengthening of core (lumbo-pelvic complex)
  • Used to
  • Improve dynamic postural control
  • Ensure appropriate muscular balance joint
    movement about the core
  • Improve neuromuscular efficiency and expression
    of dynamic functional movement
  • Provide optimal stabilization of kinetic chain
    and balanced muscular functioning throughout the
    chain

23
Open vs. Closed Kinetic Chain Exercises
  • Anatomical functional relationships that exist
    in the upper and lower extremity
  • Open kinetic chain
  • May be needed when lower extremity is to be
    non-weight-bearing
  • Closed kinetic chain
  • Useful in rehabilitation
  • Most activities call for weight bearing of foot
    or hand in some capacity
  • May be more functional than open chain activities
    in some instances

24
Training for Muscular Strength vs. Muscular
Endurance
  • Strength and endurance are closely related
  • As one improves, the tendency is for the other to
    do the same
  • For strength development
  • Heavier weight and low repetitions should be used
  • Endurance training
  • Lighter weight and high repetitions (10-15) are
    suggested

25
Resistance Training Differences Between Males
Females
  • Females tend not to develop significant muscle
    bulk due to reduced levels of testosterone
  • While bulk generally does not increase muscle
    tone will increase through training in females
  • Gains are primarily neuromuscularly related
    tend to plateau for females

26
  • Males tend to continue developing strength
    through increased bulk following the
    neuromuscular strength gains
  • Strength/Body Weight Ratio
  • Females tend to have a lower ratio due to higher
    levels of body fat
  • Absolute strength differences
  • Reduced when body size composition are compared
  • Leg strength can actually be stronger in females
    with upper extremity strength greater in males

27
Resistance Training in Young Athletes
  • Same principles can be applied to young athletes
  • Much debate sociologically physiologically
  • If properly supervised, young athletes can make
    improvements in all areas of fitness
  • Pre-pubescent child will experience gains in
    muscle strength without muscle hypertrophy
  • Resistive exercise should be integrated into a
    young athletes rehabilitation
  • Close instruction supervision is necessary
  • Base on extent of maturation critical to
    effectiveness

28
Resistance Training in Older AdultsKisner
Colby, p. 125
29
Specific Resistive Exercises Used in
Rehabilitation
  • Goal of program
  • To regain and possibly increase specific muscle
    strength
  • Increase efficiency of movement
  • Variety of exercise modes can be utilized to
    achieve goals

30
  • Isometric Exercise
  • Used during initial stages of rehabilitation
  • Useful when training through a full range of
    motion is contraindicated
  • Serve to increase static strength, decrease
    atrophy, create muscle pump to reducing edema
  • Progressive Resistive Exercise (PRE)
  • Most commonly used strengthening technique
  • Incorporates free weights, machines and tubing
  • Utilizes isotonic contractions (concentric and
    eccentric contractions)

31
  • Isokinetic Exercise
  • Incorporated in later stages of rehabilitation
  • Uses fixed speeds with accommodating resistance
  • Provides maximal resistance through full range of
    motion
  • Commonly used as criteria for return of athlete
    to functional activity

32
  • Plyometric Exercise
  • Generally incorporated in later stages of
    rehabilitation
  • Relies on a quick eccentric stretch to facilitate
    a subsequent concentric contraction
  • Encourages dynamic movements associated with
    power
  • Due to the need to generate power in athletic
    activities, it is critical to incorporate it
    within a the rehabilitation process

33
  • Core Stabilization
  • Essential for functional strength
  • Core functions to dynamically stabilize the
    kinetic chain
  • Core strength enables distal segments to function
    optimally and efficiently during force and power
    generation

34
References
  • Kisner, C. Colby, L. (2002). Therapeutic
    Exercise Foundations Techniques, 4th ed.
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