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Common Training Targets. Muscular Strength --> Force Muscular Power --> Force x velocity Local Muscular Endurance Cardiovascular Endurance Flexibility. Neural Adaptations in Training. Major factor in improved performances
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Common Training Targets • Muscular Strength --> Force • Muscular Power --> Force x velocity • Local Muscular Endurance • Cardiovascular Endurance • 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” work 2. underweight and overweight implements 3. Eccentric work using antagonists
Strength of Muscle Contraction Factors • Angle of pull changes through ROM • Muscle FA changes through ROM • Resistance FA changes throughout • Length/Tension Relationship • Velocity/Tension Relationship • Momentum • Fatigue
convenient minimal coordination minimal stabilization varied restricted ROM less convenient balance/coordination must stabilize larger ROM Resistance Machines Free Weights “Bowflex” advantages:1. use of stabilizers required2. considerable ROM
Resistance MachineswithROM Varied ResistanceFIG 8.5 page 253 use of cams(kidney-shaped wheel) designed to alter Torques throughout ROM
ISOKINETIC • Same speed of movement • a specific speed of movement can be set • increased 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 units 3. improve synchronization of firings
Same length immovable resistance Stimulus:3-6 second contractions gains specific to angle as well as tension Changing length moveable resistance Stimulus:5-6 RM (repetition maximum)1RM = maximum load gains specific to actions as well as tension Types of Muscle Strength Isometric Dynamic
Competitive Weight Lifting: Strength & PowerWomen’s 53kg/130lb class Clean & Jerk 108kg/267lb
High tension biarticulate motion less stress on knee stress on V.C. more simulates sport motions Less tension uniarticulate motion more stress on knee No stress on V.C. less simulates sport motions studies cited (page 260) regarding rehab Parallel Squat Seated Knee Ext.