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RESISTANCE EXERCISE
Definition
Resistance exercise is active exercise
(a dynamic or static muscular contraction)
in which muscle contraction is resisted by
an outside force. This outside force may
be manual or mechanical.
Goals and indications of resistive
exercises
A. Increase muscle strength
Strength refers to the force out put of a contracting muscle and is
directly related to the amount of tension of contracting muscle.
In order to increase the strength of a muscle, the muscle must be
loaded or resisted so that the increasing level of tension will
develop due to hypertrophy and recruitment of muscle fibers.
B. Increase muscular endurance:
Endurance is the ability of the muscle to perform low intensity
repepitative exercises over a prolonged period of time
Muscular endurance is improved by performing exercises against
mild resistance for many repetitions.
Increase power
Power is defined as work per unit of time (Force x distance/time)
The rate at which a muscle contracts and develop force throughout
the range of motion and relationship of speed and force are factors
that affect power.
There is no question that strength, endurance and power are all
related and can be improved with resistance exercises.
Physiological Adaptations to Resistive
Exercise
Cardiovascular system
Increase cardiac output
Increase stroke volume
Increase maximal oxygen consumption
Decrease heart rate
Decreased or unchanged systolic and diastolic blood
pressure.
Overload Principle:
Isometric Isokinetic
Isotonic
Isometric Resisted Exercise
Position
Lever arm
Repetition
Duration
Amount
Speed
The exercise dosage can be increases
by: