Sport Specific Muscle Hypertrophy Shoulder Extensors 2002 World Champ Women’s 50m Backstroke.
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Transcript of Sport Specific Muscle Hypertrophy Shoulder Extensors 2002 World Champ Women’s 50m Backstroke.
Sport Specific Muscle Hypertrophy
Shoulder Extensors
2002 World ChampWomen’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
Stretch muscle then quickly contract muscle
first eccentric then concentric contraction
safety considerations:1. ____________________2. ____________________3. ____________________________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,throwstrength dominant power --> lift,push,pull
33% of 1RM at 33% of max. speed muscle
POWER:Muscle Girth not a good indicator
Maryse Turcotte: Weight Lifter53kg / 117-lb class
Demonstrates Power & Strength
Clean & Jerk 108kg / 238-lb16-March-2006
at Commonwealth Games
Tina Rhinehart: Power Lifter60kg / 132-lb actual body weight
Demonstrates Strength
Bench Press 182kg / 401-lb6-March-2006
Local Muscle Enduranceability of muscle to contract at a given level of
intensity for either:1. a specific number of repetitions2. a period of time
trained via:1. using more than 6RM per set & multiple sets 2. keeping reps constant but increasing load3. speed endurance work (hold fast tempo)
ACTIVE Flexibility
ROM:ROM: due to internal torques due to internal torques
usually smaller ROMusually smaller ROM than Passive Flexibility than Passive Flexibility
FIG 8.9bFIG 8.9bpage 266page 266
PASSIVE Flexibility
ROM:ROM: due to external torques due to external torques
usually Larger ROM thanusually Larger ROM than Active Flexibility Active Flexibility
FIG 8.9a and FIG 8.10pages 266 & 267
Factors Limiting FlexibilityConnective Tissue: muscle,tendons,ligaments,fascia
Bone Configuration
Tissue Contact with adjacent segments
Restrictive Clothing
Inactivity
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
FIG 8.11page 270
try this with a classmate