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Performance Enhancement

Performance Enhancement. Strength Training. Muscle Fiber type & Performance. Slow twitch More efficient using oxygen to generate fuel for continuous extended muscle contractions Contract slowly, but continue for long periods of time. Muscle Fiber type & Performance. Fast twitch

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Performance Enhancement

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  1. Performance Enhancement Strength Training

  2. Muscle Fiber type & Performance • Slow twitch • More efficient using oxygen to generate fuel for continuous extended muscle contractions • Contract slowly, but continue for long periods of time

  3. Muscle Fiber type & Performance • Fast twitch • Generates short bursts of strength or speed • Fatigue quickly

  4. Muscle Fiber type & Performance • Fiber type may influence what type of sports an athlete is naturally good at. • Slow twitch • Cycling, jogging, swimming, running • Fast twitch • Sprinting, jumping, other explosive activities • Ratios of slow/fast twitch muscles vary by person. • General population – close to equal ration • Elite athletes – definite concentration of one type or another.

  5. Types of strength training movements • Isometric • No movement • Performed against fixed resistance • Least effective form • Ex: wall sit, stationary press

  6. Types of strength training movements • Isotonic • Joint moved through full range of motion against fixed weight, speed is variable • Greatest gains in the initial movement, least at the mid point • Ex: bench press, bicep curls, etc.

  7. Types of strength training movements • Isokinetic • Variable resistance with fixed speed • Resistance accommodates to match the force applied • Machine is required

  8. Types of strength training movements • Eccentric • Negative work • Muscle lengthened while weight is lowered • Produce great strength gains, but more muscle soreness • Ex: down movement of bicep curl

  9. Types of strength training movements • Concentric • Positive work • Muscle shortens as weight is lifted • Ex: up movement of bicep curl

  10. Types of strength training movements • Closed chain exercises • Distal segment is fixed • Allows strength gains of several muscle groups • Ex: body squats, lunges, push ups

  11. Types of strength training movements • Open chain exercise • Distal segments are not fixed & freely moving in space • Good at targeting one set of muscles, but increases the forces transmitted to the involved joint • Ex: knee extensions, any throwing movement

  12. Types of strength training movements • Plyometrics • Muscles are repeatedly and rapidly stretched (loaded) and then contracted • The aim is to improve muscle power • Maximize stretch reflex • Rate is more important than the magnitude of the stretch • Ex: jumps, bounds, skips, hops, medicine ball throws

  13. Types of strength training movements • Plyometrics cont. • Stretch reflex – stretch the muscle from its resting length immediately before the concentric contraction • The greater the stretch, the greater the load (power generated) the muscle can lift.

  14. Methods of resistance training • Free weights • Variety of exercise selection • Athlete in control of range of motion • Builds coordination • Recruits stabilizing muscles to control movement

  15. Methods of resistance training • Weight machines • Simple to use • Relatively safe • Don’t require lots of coordination • Limited to targeting one muscle group • Body may not anatomically match the movement of the machine.

  16. Methods of resistance training • Exercise tubing • Similar advantages to free weights • High variety of exercise selection • May not be able to generate enough force to increase strength gains as free weights

  17. Methods of resistance training • Body weight exercises • Does not require any equipment • Exercises can be very functional and sport specific • Difficult for experienced athletes to achieve high level of intensity without high number of repetitions

  18. Strength conditioning principles • General guidelines • Safety first • Allow proper rest between exercises • Balance training program to prevent injury and overuse • Use a spotter

  19. Strength conditioning principles • Repetition: performing the particular exercise one time • Set: grouping of a specific exercise into a number of repetitions • Resistance: the opposing force to a muscle contraction • Strength & size: high resistance / low repetitions • Muscular endurance: low resistance / high repetitions • Power: rapid movements

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