Practical Guide to Hip and Knee Strengthening: Difference between revisions
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**** Repetitions to failure | **** Repetitions to failure | ||
***** e.g. 80% 1RM = 7 - 10 repetitions to failure | ***** e.g. 80% 1RM = 7 - 10 repetitions to failure | ||
=== Modified Daily Adjustable Progressive Resistance Exercise (DAPRE) System === | |||
* 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 | |||
* | |||
== Sub Heading 2 == | == Sub Heading 2 == | ||
Revision as of 11:08, 3 March 2024
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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
Sub Heading 2[edit | edit source]
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.
