RESISTED EXERCISES
Keywords
Aerobic
Anaerobic
Resisted exercises
The activities, which are performed by opposing the mechanical or manual resistance is
called as resisted exercises.
Types of Resisted Exercises Resisted exercises are of two types namely,
1. Manual
2. Mechanical
Manual resisted exercises
In the manual resisted exercise, the resistance can be given by therapists, some other
medical professionals and relatives or friends. The resistance also can be applied by the
patient himself with his opposite extremity, otherwise it may be taught to the patient’s
attenders like his relatives or friends. This will be helpful for the home exercises.
These exercises can be operated by the following individuals:
1. The therapist
2. Patient himself
3. Any other medical professionals
4. Relatives and friends.
Mechanical resisted exercise
If the mechanical devices are used to oppose the active movement of a person is called
as mechanical resisted exercise.
Mechanical resisted exercises can be performed by the followings:
1. Weights
2. Springs
3. Pulleys
4. Water
Examples:
Weights, springs, pulleys and water are needed for the resisted exercise. The resisted
exercise increases the muscle strength and the muscle bulk earlier than any other
exercise program. These resisted exercises can be stated when the muscle power is 2.,
i.e. from gravity eliminated position.
We can increase the resistance by altering the below mentioned factors.
• By altering the leverage
• By increasing the weight
• By altering the speed
• By changing the duration
By altering the leverage:
The resistance of an object felt by the muscle differs and depends on the position of the
fulcrum. If the application of the resistance is near from the fulcrum, the resistance will
be less. It is the reverse if the application of the resistance is far away from the fulcrum
Example: The resistance offered by the application of the resistance over the elbow
region for the shoulder flexion is less while comparing with application of the resistance
over the wrist region.
By increasing the weight:
While performing the resisted exercise with the particular amount of weight for a
particular period of time the muscle group able to achieve the full range of contraction.
If the muscle power increases, the person feels the insufficient with the same weight. So,
in that circumstance proportionally weight has to be added to increase the resistance to
the movement.
By altering the speed:
The muscle can contract most efficiently when it moves with natural speed. The
increasing and decreasing the speed may alter the effect of resistance. The speed of the
contraction increases the effect of the resistance in the concentric muscle work.
Reducing the speed increases the power of contraction in the eccentric contraction.
These varieties in speed are as under:
• Natural speed
• Reduced speed
• Increased speed.
Natural Speed
If the movement is performed in the natural speed requires the less effort of the muscle
and also it may vary with the individuals. Generally, all the exercise performed to the
natural speed is the beneficial and effective.
Reduced Speed
If the speed is decreased the greater muscle work is required to perform the full ROM.
During the reduced speed exercise, the gravity exerts more resistance on the muscles.
Increased Speed
The increased speed exercise needs the greater muscular effort. In the more speed
exercise, the full ROM may be sometimes neglected. It may lead to trick movement or
inaccurate movement. Generally, relaxed passive movement has to practice in the slow
speed, i.e. decreased speed and the active movements have to be performed in the
natural speed.
By changing the duration:
The repeated contraction of the muscle leads fatigue. The fatiguability reduces the
efficiency of muscle contraction and increases the effect of the resistance
Uses of Resisted Exercises
1. Resisted exercises increase the strength of the muscle earlier. The weak muscle can
be strengthened much earlier than the any other exercise regimen. This can be
started from the muscle power 2 onwards. Strength of the muscle is directly
proportional to the tension created inside the muscle. The resisted exercise can
create the more amount of intramuscular tension. Strength α Tension
2. Increases the endurance of the muscle.
3. Powerful muscle contraction increases the blood flow of the muscle fiber and it gets
nutrition and the O2 .
4. Resisted exercise increases the muscular power. Power is related to the strength of
the muscle and the speed. Power = Force × Distance / Time The force creating the
particular motion or the movement of the body lever for the particular duration is meant
as power. The force or tension created inside the muscle is high in restricted exercise.
Some theories are explained about the power, which is the high intensity of muscle
activity. High intensity exercise carried out over a short period of time called as
anaerobic power, lower intensity exercise carried out for a longer period of time is
called as aerobic exercise.
Type II (Phasic, fast twitch)—Anaerobic muscle fiber Type I (Tonic, slow twitch)—
Aerobic muscular fiber. The strenuous exercise increases the body heat and the resisted
exercise too. It stimulates the vasodilator center and dilates the blood vessels. As a
result, the muscles are getting good blood supply and nutrition. The body-builders are
mostly performing the resisted exercise to build the muscle bulk.
Important questions
1.Resisited exercises principles
2.uses of resisted exercises
References
Therapeutic exercises Lakshmi Narayanan
The Principles of Exercise Therapy Gardiner, M. Dena
Therapeutic Exercise: Foundations and Techniques Carolyn Kisner
PROGRESSIVE RESISTED EXERCISE
Key words
1.DeLorme and Watkins
2. MacQueen
3. Zinovieff
While performing the resisted exercise with the weights, it is very much difficult to find out
how much weight has to be used and how many repetitions to be done by the injured patients
after recovering. At the same time, if the more weight is lifted more time, the muscle gets
fatigue or sometime possibility for microtears. To come out of this situation De Lorme and
Watkins are formed one exercise regimen in 1945 to improve the muscle strength, power and
endurance. As per this regimen the weight is gradually increased and also he explained about
how many repetition to be practiced. One should know about repetition maximum (RM)
before entering into the exercise regimen.
Repetition Maximum The maximum amount of the weight a person can lift throughout the
range of motion exactly 10 times. Some authors recommended the lifts between 6-15
considering as the repetition maximum.
The exercise regimens may vary depends on the condition or the disease and from one patient
to another. At present 3 types of progressive resisted exercise regimens are available.
1. DeLorme and Watkins
2. MacQueen
3. Zinovieff (Oxford technique).
De Lorme and Watkins
10 times with 1/2 10 RM.
10 times with 3/4 10 RM.
10 times with 10 RM.
Progression
i. 30 times weekly 4 sessions
ii. ii. Every week 10 RM progression.
a. For example Consider 10RM—1 kg
First week.
1/2 of 10 RM—1/2 kg.
3/4 of 10 RM—3/4 kg
Full of 10 RM—1 kg
Exercise regimen is
10 times with 1/2 kg
10 times with 3/4 kg
10 times with 1 kg
Second week
Progression 10 RM
= 10 RM + 10 RM
= 1 kg +1 kg
= 2 kg
Exercise Regimen is
10 times with 1 kg
10 times with 11/2 kg
10 times with 2 kg
Third week program: 10 RM added in the second week weight.
b. In this exercise regimen, the weight is increased, i.e. first with 1/2 kg followed
by 3/4 kg and 1 kg.
c. Each and every session the patient has to lift the above said three types of
weights 10 times each. So, that daily 30 times lifting been done.
d. In each and every session 30 times the exercise should be done with 2 breaks
by the patient. i.e. 10 times 1/2 10 RM (1/2 kg) → Break → 10 times with 3/4
10 RM (3/4 kg) → Break→ 10 times 10 RM (1 kg)
e. Weekly 4 sessions the exercise has to be practiced. For example, Monday,
Wednesday, Friday, Sunday (i.e. every alternative day’s) exercise has to be
practiced and remaining days, i.e. Tuesday, Thursday, Saturday given rest.
MacQueen
10 times with 10 RM
10 times with 10 RM
10 times with 10 RM
10 times with 10 RM
Progression
i. 40 times 3 sessions weekly
ii. Every 1-2 weeks progression 10 RM
a. For example
Consider 10 RM = 1 kg
First week
10 times with 1 kg
10 times with 1 kg
10 times with 1 kg
10 times with 1 kg
Second week Progression 10 RM Second week 10 RM = 10 RM + 10 RM
= 1 kg + 1 kg
Second week 10 RM = 2 kg
Third week – progression 10 RM from the second week weight.
b. One kg weight is lifted 40 times with 3 breaks per each session. In this regimen no
change of weight between each and every breaks. Same weight is used throughout one
session.
10 times with 1 kg → break → 10 times with 1 kg → break → 10 times with 1 kg →
break → 10 times with 1 kg.
c. The exercise has to be carried out 3 sessions weekly. Example: Monday, Thursday,
Sunday (i.e. two days) once has to be practiced and remaining four days rest
Zinovieff (Oxford technique)
10 times with 10 RM
10 times with 10 RM minus 1 lb
10 times with 10 RM minus 2 lb
10 times with 10 RM minus 3 lb
10 times with 10 RM minus 4 lb
10 times with 10 RM minus 5
lb 10 times with 10 RM minus 6 lb
10 times with 10 RM minus 7 lb
10 times with 10 RM minus 8 lb
10 times with 10 RM minus 9 lb
Progression 100 times 5 sessions weekly
10 RM progression daily
a. For example Consider 10 RM = 20 lb
10 times with 20 lb
10 times with 19 lb
10 times with 18 lb
10 times with 17 lb
10 times with 16 lb
10 times with 15 lb
10 times with 14 lb
10 times with 13 lb
10 times with 12 lb
10 times with 11 lb
Second day
Progression 10 RM daily
Second day 10 RM = 10 RM + 10 RM
= 20 lb + 20 lb
= 40 lb
10 times lift with 40 lb
10 times lift with 39 lb 1
0 times lift with 38 lb
10 times lift with 37 lb
10 times lift with 36 lb
10 times lift with 35 lb
10 times lift with 34 lb
10 times lift with 33 lb
10 times lift with 32 lb
10 times lift with 31 lb
Third day progression 10 RM from the second day weight.
b. Each and every 10 lifts break has to be given the 1 lb also reduced for each 10 lifts.
Finally, the patient will be performing 100 lifts per section.
10 lifts with 20 lb→ break→ 10 lifts with 19 lb→ break → 10 lifts with 18 lb → break
→ 10 lifts 17 lb → break →10 lifts with 16 lb→ break→ 10 lifts with 15 lb→ break →
10 lifts with 14 lb → break → 10 lifts with 13 lb →break → 10 lifts with 12 lb→
break→ 10 lifts with 11 lb.
c. Every week 5 sessions of exercises are carried out. Example, Monday to Friday the
exercises will be performed and remaining two days given rest before starting next week
exercise regimen
References
1.Therapeutic exercises Lakshmi Narayanan
2.The Principles of Exercise Therapy Gardiner, M. Dena
3.Therapeutic Exercise: Foundations and Techniques Carolyn Kisner
Expected Questions
1. DeLorme and Watkins
2. MacQueen
3. Zinovieff (Oxford technique).
4.Repetition Maximum
