Practical Guide to Hip and Knee Strengthening: Difference between revisions

No edit summary
No edit summary
Line 46: Line 46:
*Recommended article to read: [https://journals.lww.com/nsca-scj/Fulltext/2008/04000/The_Daily_Adjustable_Progressive_Resistance.13.aspx The Daily Adjustable Progressive Resistance Exercise System: Getting Reacquainted With an Old Friend]
*Recommended article to read: [https://journals.lww.com/nsca-scj/Fulltext/2008/04000/The_Daily_Adjustable_Progressive_Resistance.13.aspx The Daily Adjustable Progressive Resistance Exercise System: Getting Reacquainted With an Old Friend]
{| class="wikitable"
{| class="wikitable"
|+
|+Table 1. DAPRE System
!Number of repetitions performed during set 2
!Set
!Set 3
!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
|}
{| class="wikitable"
|+Guidelines for modification of working weight in DAPRE system
!Number of repetitions performed during set 3
!Set 4
!Next session
!Next session
|-
|-
|0 - 2
|0 - 2
|decrease 2.5 - 5kg (5 - 10 lbp)
|decrease 2.5 - 5 kg (5 - 10 lbp)
|decrease 2.5 - 5 kg (5 - 10 lbp)
|decrease 2.5 - 5 kg (5 - 10 lbp)
|-
|-
Line 60: Line 82:
|-
|-
|5 -6
|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)
|}
|}


Revision as of 12:25, 3 March 2024

This article or area is currently under construction and may only be partially complete. Please come back soon to see the finished work! (3/03/2024)

Original Editor - User Name

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

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
Table 1. DAPRE System
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
Guidelines for modification of working weight in DAPRE system
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)

Sub Heading 2[edit | edit source]

Sub Heading 3[edit | edit source]

Resources[edit | edit source]

  • bulleted list
  • x

or

  1. numbered list
  2. x

References[edit | edit source]

  1. ↑ Herrington, L. Practical Guide to Hip and Knee Strengthening. Course. Plus. 2024
  2. ↑ 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.
  3. ↑ Herrington, L. General Principles of Exercise Rehabilitation Course. Plus. 2022.
  4. ↑ 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.
Retrieved from "https://www.physio-pedia.com/index.php?title=Practical_Guide_to_Hip_and_Knee_Strengthening&oldid=351059"