Common Training Targets 1.Muscular Strength --> Force 2.Muscular Power --> Force x velocity 3.Local...
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Transcript of Common Training Targets 1.Muscular Strength --> Force 2.Muscular Power --> Force x velocity 3.Local...
Common Training Targets
1. Muscular Strength --> Force
2. Muscular Power --> Force x velocity
3. Local Muscular Endurance
4. Cardiovascular Endurance
5. Flexibility
Neural Adaptations in Training
Major factor in improved performances
intramuscular coordination results in higher rates of firing motor units
avoid developing hypertrophy in non-specific motor units
Specificity of Training
Replicate and Simulate the exact movement:1. _______2. ________________3. ________________4. ________________5. ________________ CONCENTRIC, ECCENTRIC, ISOMETRIC
Training for Ballistic Movements
Muscles are required to shorten faster than the speed at which the body segment moves
Strength training at accelerated rates via:1. Assisted “Over-speed” work2. underweight and overweight implements3. Eccentric work using antagonists
Strength of Muscle Contraction Factors Angle of pull changes through ROMMuscle FA changes through ROMResistance FA changes throughout Length/Tension RelationshipVelocity/Tension RelationshipMomentum Fatigue
RESISTANCE MACHINES“Bowflex” “Universal Gym”
Resistance Machines Free Weights
convenientminimal coordinationminimal stabilizationvaried restricted ROM
less convenientbalance/coordinationmust stabilizelarger ROM
““Bowflex” advantages:Bowflex” advantages:1. use of stabilizers required1. use of stabilizers required2. considerable ROM2. considerable ROM
Resistance Machineswith
ROM Varied Resistance
FIG 8.5 page 253
use of cams(kidney-shaped wheel)
designed to alter Torques throughout
ROM
ISOKINETICSame speed of movementa specific speed of movement
can be setincreased F does NOT
accelerate movement
FIG 8.6a on page 254 Cybex machine to diagnose
muscle weaknesses
STRENGTH
ability to develop high level of Force
Neural Adaptations in Strength gains:1. recruit more motor units 2. increase firing frequency of motor units3. improve synchronization of firings
Types of Muscle Strength Isometric Dynamic
Same lengthimmovable resistance Stimulus:
3-6 second contractions
gains specific to angle as well as tension
Changing lengthmoveable resistanceStimulus:
5-6 RM (repetition maximum)
1RM = maximum loadgains specific to actions
as well as tension
Competitive Weight Lifting: Strength & PowerWomen’s 53kg/130lb class Clean & Jerk 108kg/267lb
Parallel Squat Seated Knee Ext.
High tensionbiarticulate motion less stress on kneestress on V.C.more simulates sport
motions
Less tensionuniarticulate motionmore stress on kneeNo stress on V.C.less simulates sport
motionsstudies cited (page 260)
regarding rehab