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Types of Strength Training

Chapter 2-Fleck . Types of Strength Training. Introduction. Fitness vs. performance Strength across ROM and velocities What does training accomplish? H ow fast is it accomplished? Comparison to other types? What types of humans? Trained vs. untrained?. Fitness vs. Performance.

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Types of Strength Training

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  1. Chapter 2-Fleck Types of Strength Training

  2. Introduction • Fitness vs. performance • Strength across ROM and velocities • What does training accomplish? • How fast is it accomplished? • Comparison to other types? • What types of humans? • Trained vs. untrained?

  3. Fitness vs. Performance

  4. Introduction cont… • Factors • Volume • Intensity • Outcomes of different types • Concentric vs. eccentric • Isotonic (DCER), isometric, isokinetic, variable (cams)

  5. Isometric • No movement • Gains are for static strength but quick • Submax also results in gains • Time x intensity • Longer time per rep is advisable • Rule of 10’s • Valsalva • 3-5 frequency • Hypertrophy related to program design

  6. Isometric cont… • Joint angle specificity carryover 5-25 degs • Static not dynamic adaptations • Motor performance is dynamic • Very little velocity change • Sticking point training

  7. Isotonic (DCER) • Muscle force varies but weight does not • Dynamic Constant External Resistance • Optimum design? Truth? • Berger 3x6 • DeLorme and Watkins 3x10 • O’Shea 5x3, 3x7, 2-3x7-12 • Fitness vs. strength and performance • Dose response?

  8. Isotonic (DCER) cont… • Max lifts in design • Muscle activation? • Frequency inverse to intensity • Muscle group specificity • Training age specificity • Periodization allows change • Motor performance dynamic gains! • Multiple muscles trained • Increase of 10% to 150%?

  9. Variable Resistance • Lever arms, cams or pulleys • Strength curve changes • Nautilus • Curves are individual • Design is similar to DCER • Increases are similar • Motor performance is less

  10. Isokinetic • Constant velocity (load range) • Less specificity • Concentric and eccentric • Velocity spectrum (0-500 d/s) • Strength changes are similar to other types • Design is similar to other types • Velocity specificity • Velocity carryover (180 d/s)? • Rehab and lab tool

  11. Eccentric Training • Lengthening actions • 120% of concentric • Important component • Specificity • DOMS • Carryover to concentric limited • Less ATP and EMG • Injury relationship

  12. Comparisons • Most beneficial? • Equate volume or intensity • Kelly work (con vs. ecc) • Isometric limited carryover • Isokinetic greater than isometric motor • Eccentric greater for dynamic than isometric • Free weights greater motor carryover • Concentric greatest overall carryover

  13. Summary • Specificity • Velocity • Muscle action • Direction • Muscle group • Angle • Optimal design • Frequency • Volume • Intensity

  14. Next Class • Chapter 3 Fleck

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