Practical Guide to Hip and Knee Strengthening: Difference between revisions
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Progression of Bridging Exercise | Progression of Bridging Exercise | ||
The three videos below provide an example of progressing the bridge exercise. Bridging with one leg straight produces significantly greater EMG activity in gluteus maximus and gluteus medius. Lecheka The addition of a band to the exercise further increases gluteal activity. (Forman 2023) | |||
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<div class="col-md-4"> {{#ev:youtube|r9rgEAB13yM|250}} <div class="text-right"><ref>Rehab My Patient.Pilates Shoulder bridge 2. Available from:https://www.youtube.com/watch?v=r9rgEAB13yM [last accessed 03/03/2024]</ref></div></div> | <div class="col-md-4"> {{#ev:youtube|r9rgEAB13yM|250}} <div class="text-right"><ref>Rehab My Patient.Pilates Shoulder bridge 2. Available from:https://www.youtube.com/watch?v=r9rgEAB13yM [last accessed 03/03/2024]</ref></div></div> |
Revision as of 16:31, 3 March 2024
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Top Contributors - Wanda van Niekerk and Jess Bell
Introduction[edit | edit source]
Progressive Overload for Strength Development[edit | edit source]
General principles to consider with progressive overload:
- Remember TWO things when dealing with a patient who requires strengthening[1]:
- Establish the level of load they can currently cope with
- Keep reassessing the situation as patient progresses
- Progressively expose an individual to load at a tissue and system level[2]
- Maximum tolerated loads are necessary to generate supraphysiological stress and low level of micro failure to create adaptation[3]
- Allow sufficient recovery time to enable adaptation
- Application of the appropriate load to drive the required adaptation
- Specific Adaptation to Imposed Demand (SAID) principle
- Adaptations produced by training are highly specific to the nature of the stimulus or overload applied[4]
- Adaptations are specific to strength, power, endurance, functional activity, joint angle, sequence of muscle activations, energy systems and virtually all other variables present
- SAID principle is impacted by:
- Position or length of the muscle (length-tension relationship)
- Speed of contraction (force - velocity relationship)
- Muscle contraction type (isometric, concentric, eccentric)
- Percentage (%) repetition maximum
- Training as a percentage of repetition maximum (RM)
- e.g. 80% 1RM
- Repetitions to failure
- e.g. 80% 1RM = 7 - 10 repetitions to failure
- Training as a percentage of repetition maximum (RM)
Modified Daily Adjustable Progressive Resistance Exercise (DAPRE) System[edit | edit source]
- System introduced by Knight (ref)
- 5 RM TO 7 RM 4-set system
- System allows patients to train at fullest potential while still accounting for variations in strength levels
- Sets 1 and 2 are warm-up sets, sets 3 and 4 are maximum effort sets
- Sets are designed around a "working weight"
- The working weight is the weight used in set 3
- Weights used for sets 1 and 2 is a percentage of the working weight (set 1 uses 50% of the working weight, set 2 uses 75% of working weight, set 3 uses the full working weight)
- maximum repetitions performed in set 3 determines the weight to be used in set 4
- number of repetitions performed in set 4 is used to determine the working weight for the next training session
- this system is ideal for rehabilitation, regardless of the degree of the patient's strength or deconditioning
- Recommended article to read: The Daily Adjustable Progressive Resistance Exercise System: Getting Reacquainted With an Old Friend
Set | Weight | Number of repetitions |
---|---|---|
1 | 50% of working weight | 10 |
2 | 75 % of working weight | 6 |
3 | working weight | max |
4 | adjusted working weight | max |
Number of repetitions performed during set 3 | Set 4 | Next session |
---|---|---|
0 - 2 | decrease 2.5 - 5 kg (5 - 10 lbp) | decrease 2.5 - 5 kg (5 - 10 lbp) |
3 - 4 | decrease 2.5 kg (5 lbp) | keep the same |
5 -6 | keep the same | increase 2.5 - 5 kg (5 - 10 lbp) |
7 -10 | increase 2.5 - 5 kg (5 - 10 lbp) | increase 2.5 - 7.5 kg (5 - 15 lbp) |
more than 11 | increase 5 - 7.5 kg (10 - 15 lbp) | increase 5 - 10 kg (10 - 20 lbp) |
Isolated Muscle Work Around 4 Muscle Groups[edit | edit source]
Isolated muscle work presented as the amount of electromyographic (EMG) activity. It is important to know that for strengthening purposes the level of EMG activity needs to be greater than 70 - 80% of an individual's maximum isometric voluntary contraction (MIVC)
Repetition to failure of a selected exercise needs to be between 8 -10 repetitions for strength training
Gluteus Maximus
Link to anatomy
Rank Order
Exercise | % MIVC |
---|---|
Front plank with hip extended | 100 |
Single leg squat | 72 |
Side plank (average of side plank dominant leg up and side plank dominant leg down) | 71 |
Lateral step up | 64 |
Single leg deadlift | 59 |
Forward step-up | 55 |
Single leg bridge | 54 |
Hip clam | 53 |
Below are some examples of exercises targeting gluteus maximus:
Progression of Bridging Exercise
The three videos below provide an example of progressing the bridge exercise. Bridging with one leg straight produces significantly greater EMG activity in gluteus maximus and gluteus medius. Lecheka The addition of a band to the exercise further increases gluteal activity. (Forman 2023)
Sub Heading 3[edit | edit source]
Resources[edit | edit source]
- bulleted list
- x
or
- numbered list
- x
References[edit | edit source]
- ↑ Herrington, L. Practical Guide to Hip and Knee Strengthening. Course. Plus. 2024
- ↑ Taberner M, Allen T, Cohen DD. Progressing rehabilitation after injury: consider the ‘control-chaos continuum’. British journal of sports medicine. 2019 Sep 1;53(18):1132-6.
- ↑ Herrington, L. General Principles of Exercise Rehabilitation Course. Plus. 2022.
- ↑ Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. Sports. 2021 Feb 22;9(2):32.
- ↑ Rehab My Patient. Full squat single leg. Available from: https://www.youtube.com/watch?v=ZrYPt_pBces [last accessed 03/03/2024]
- ↑ Rehab My Patient. How to do a box step front single leg. Available from: https://www.youtube.com/watch?v=xK1_p-VBSvY&t=17s[last accessed 03/03/2024]
- ↑ Rehab My Patient. How to do a Side plank. Available from:https://www.youtube.com/watch?v=vQKLvMTYA9Q [last accessed 03/03/2024]
- ↑ Rehab My Patient. How to do a clam. Available from: https://www.youtube.com/watch?v=1ECrWm-3SKo [last accessed 03/03/2024]
- ↑ Rehab My Patient.Pilates Shoulder bridge 2. Available from:https://www.youtube.com/watch?v=r9rgEAB13yM [last accessed 03/03/2024]
- ↑ Rehab My Patient. Pilates Shoulder bridge 3. Available from: https://www.youtube.com/watch?v=R7yrLIC0uJs [last accessed 03/03/2024]
- ↑ Rehab My Patient. Bridge with Band Exercise - Level 1. Available from: https://www.youtube.com/watch?v=xrS2naqqB1E [last accessed 03/03/2024]