Practical Guide to Hip and Knee Strengthening
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
- Training as a percentage of repetition maximum (RM)
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.
