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Common Training Targets

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

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  1. Common Training Targets • Muscular Strength --> Force • Muscular Power --> Force x velocity • Local Muscular Endurance • Cardiovascular Endurance • Flexibility

  2. 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

  3. Specificity of Training Replicate and Simulate the exact movement: 1. _______ 2. ________________ 3. ________________ 4. ________________ 5. ________________ CONCENTRIC, ECCENTRIC, ISOMETRIC

  4. 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

  5. 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

  6. RESISTANCE MACHINES“Bowflex” “Universal Gym”

  7. 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

  8. Resistance MachineswithROM Varied ResistanceFIG 8.5 page 253 use of cams(kidney-shaped wheel) designed to alter Torques throughout ROM

  9. 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

  10. 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

  11. 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

  12. Competitive Weight Lifting: Strength & PowerWomen’s 53kg/130lb class Clean & Jerk 108kg/267lb

  13. 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.

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