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Strength Exercises (selection)

Strength Exercises (selection). Chapter 6. Classification (popular?). Isometric (static) Dynamic (isotonic or isokinetic) Concentric Eccentric Reversible (stretch shorten) By muscle group Specific or non-specific. Figure 6.1. Exercise Selection (Beginners). Work trauma muscles (weak)

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Strength Exercises (selection)

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  1. Strength Exercises(selection) Chapter 6

  2. Classification(popular?) • Isometric (static) • Dynamic (isotonic or isokinetic) • Concentric • Eccentric • Reversible (stretch shorten) • By muscle group • Specific or non-specific

  3. Figure 6.1

  4. Exercise Selection (Beginners) • Work trauma muscles (weak) • Large proximal muscles • Sport related movements • Full ROM movements • 3-year training age (pg 111)

  5. Exercise Selection (Athletes) • Specificity-defined how? • Sport related • Machines vs. free weights?

  6. Working Muscles • Same muscles worked as played • Palpation • DOMS • Biomechanical analysis • EMG • Type of resistance • Same as sport • Isotonic, isokinetic, hydraulic, elastic, pneumatic?

  7. RFD • ESD is based on time • Heavy resistance vs. explosive? • An increase in Fmm may not increase RFD • An increase in RFD may increase explosive

  8. Figure 6.4

  9. Velocity of Movement • Training the force/velocity curve • Velocity specificity? • Frequency (too high?)

  10. Figure 6.5

  11. Force/Posture Relations • Force changes with posture • Muscle-length changes? • Weakest point of strength (weak link)? • Three approaches to this problem

  12. Figure 6.6

  13. Figure 6.8

  14. 1. Peak-Contraction Principle • Increase strength in the weak points • Body position exercise relative to muscle-length • Special devices such as offset pivots • Slow beginning motion to decrease kinetic energy

  15. Figure 6.9

  16. Figure 6.10

  17. 2. Accommodating Resistance • Max tension throughout the ROM • Genesis in 19th century gymnastics • Isokinetics – constant velocity • Nautilus cam – vary lever arm • Chains – adjust for ROM • Hydraulics – resistance by velocity • Advantages and disadvantages?

  18. 3. Accentuation • Train in the specific ROM • ROM is quite small for max force production • Examples?

  19. Figure 6.12

  20. Isometrics • Lack specificity • Angle transfer? • Force is high so pain is high (inhibition) • Rule of 10’s (10s, 10rest, 10degrees) • Increase BP and HR

  21. Yielding • Eccentrics • DOMS inducing • Muscle damage or ischemia • Can be trained out • Very high forces? • Not SSC exercises. • Not immediate • Landing exercises

  22. Figure 6.13

  23. Reversible • Plyometrics? • Drop jumping (immediate) • Inhibition of GTO • Potentiation • Timing • Injury may be greater? (safety) • After foundation • 1-2 mesocycles • Train each week or two • Individual intensity • Vary mass or velocity

  24. Figure 6.15

  25. Speed-Resistance • Uphill running • Resistance against direction • Resistance should maintain technique • Parachute running • Weight vests for running? • Change size of chute? • Biomechanics may be altered! • Overspeed/assistance

  26. Experimental Methods • EMS – activate fast twitch • EMS “in addition to” NOT “instead of” • Muscles trained but not neural • Russian stim – 50hz, 10s, 50 rest • Vibration – tiny oscillations • Exercise on the platform or just stand still • May enhance SSC?

  27. Breathing • Valsalva maneuver – closed glottis • Increase in HR and BP • Stroke volume and cardiac output cease • Brain anemia • Safety • Short periods only • Few exercises • Take half breath • Forced expiration • Never for beginners • Inhale during eccentric and exhale during concentric

  28. Next Class • Review of project and Guest Lecturers. • Tonight power lab

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