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