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Sport Specific Muscle Hypertrophy Shoulder Extensors 2002 World Champ Women’s 50m Backstroke

Sport Specific Muscle Hypertrophy Shoulder Extensors 2002 World Champ Women’s 50m Backstroke. Eccentric Training. greater tension than concentric greater muscle soreness than concentric no more effective than concentric important for training “braking” action of muscles. Plyometrics.

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Sport Specific Muscle Hypertrophy Shoulder Extensors 2002 World Champ Women’s 50m Backstroke

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  1. Sport Specific Muscle Hypertrophy Shoulder Extensors 2002 World ChampWomen’s 50m Backstroke

  2. Eccentric Training • greater tension than concentric • greater muscle soreness than concentric • no more effective than concentric • important for training “braking” action of muscles

  3. Plyometrics • Stretch muscle then quickly contract muscle • first eccentric then concentric contraction • safety considerations: 1. ____________________ 2. ____________________ 3. ____________________________ 4. ____________________________

  4. POWER • ability to contract forcefully with speed • ability to continue to produce high force as the velocity of muscle contraction increases • speed dominant power --> run,jump,throw • strength dominant power --> lift,push,pull • 33% of 1RM at 33% of max. speed muscle

  5. POWER:Muscle Girth not a good indicator

  6. Tina Rhinehart: Power Lifter60kg / 132-lb actual body weightDemonstrates StrengthBench Press 182kg / 401-lb6-March-2006 Maryse Turcotte: Weight Lifter53kg / 117-lb classDemonstrates Power & Strength Clean & Jerk 108kg / 238-lb16-March-2006 at Commonwealth Games

  7. Local Muscle Endurance • ability of muscle to contract at a given level of intensity for either: 1. a specific number of repetitions 2. a period of time • trained via: 1. using more than 6RM per set & multiple sets 2. keeping reps constant but increasing load 3. speed endurance work (hold fast tempo)

  8. ACTIVE Flexibility • ROM: due to internal torques • usually smaller ROM than Passive Flexibility FIG 8.9bpage 266

  9. PASSIVE Flexibility • ROM: due to external torques • usually Larger ROM than Active Flexibility FIG 8.9a and FIG 8.10pages 266 & 267

  10. Factors Limiting Flexibility • Connective Tissue: muscle,tendons,ligaments,fascia • Bone Configuration • Tissue Contact with adjacent segments • Restrictive Clothing • Inactivity

  11. Stretching Methods 1. Dynamic/Ballisticuses momentum to extend joint ROM 2. Slow/Staticpassive stretch from 6 to 30 seconds long 3. PNFProprioceptive Neuromuscular Facilitationsee Figure 8.11 on page 270

  12. FIG 8.11page 270 try this with a classmate

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