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Exercise Science/Sports Medicine
Unit 4 – PERFORMANCE ENHANCEMENT
Strength Training Lecture Guide
1. Muscle Fiber type & performance
a. Slow twitch
i. More efficient using ______________ to generate fuel for
__________________________ extended muscle contractions
ii. Contract _____________________, but continue for
________________ ________________ of time.
b. Fast twitch
i. Generates _________________ bursts of
_____________________ or ____________________.
ii. Fatigue ___________________.
c. Type & performance
i. Fiber type may influence what type of sport an athlete is naturally
good at.
ii. Slow twitch:
iii. Fast twitch:
2. Types of strength training movements
a. Isometric
i. ____________ movement
ii. Performed against a ________________ resistance
iii. ___________________ effective
iv. Ex:
b. Isotonic
i. Joint moved through _______________ range of motion against
______________ weight, speed is ________________
ii. Greatest gains in ___________________
____________________, least at the
__________________________.
iii. Ex:
c. Isokinetic
i. _____________________ resistance with _______________
speed
ii. Resistance accommodates to match ________________ applied
iii. Machine is required.
Unit FOUR – Performance Enhancement
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Utah State Office of Education
Exercise Science/Sports Medicine
d. Eccentric
i. _____________________ work
ii. Muscle ________________________ while weight is
___________________.
iii. Produce great ______________________ gains, but more muscle
____________________.
iv. Ex:
e. Concentric
i. ______________________ work
ii. Muscle _____________________ as weight is lifted
iii. Ex:
f. Closed chain exercises
i. ________________ segment is ______________________
ii. Allows strength gains of ____________________ muscle groups
iii. Ex:
g. Open chain exercises
i. _______________ segments are ___________ _______________
and freely moving in space
ii. Good at targeting ___________ _______________ of muscles,
________________ the forces transmitted to the involved
_______________.
iii. Ex:
h. Plyometrics
i. Muscles are ____________________ and
____________________ stretched (loaded) and then
_________________
ii. Aim is to improve muscle _______________
iii. ____________________ stretch reflex
iv. ____________ is more important than _________________ of
stretch
v. Ex:
vi. Stretch Reflex – stretch the muscle from its resting length
immediately before the concentric contraction. The greater the
stretch, the greater the load (power generated) the muscle can lift.
vii.
Unit FOUR – Performance Enhancement
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Utah State Office of Education
Exercise Science/Sports Medicine
3. Methods of resistance training
a. Free Weights
i. _________________________ of exercise selection
ii. Athlete in control of __________________________________
iii. Build __________________________________
iv. Recruits _______________________ muscle to
___________________ movement
b. Weight Machines
i. _____________________ to use
ii. Relatively safe
iii. Don’t require lots of ___________________________
iv. Limited to targeting ____________ _______________________
v. Body may not anatomically match the movement of the machine
c. Exercise tubing
i. Similar advantages to _________________________________
ii. ____________________ variety of exercise selection
iii. May not be able to generate enough ________________ to
increase strength gains as ______________________________
d. Body Weight Exercises
i. Does not require any _______________________________
ii. Exercises can be very ________________________________ and
__________________ _______________________
iii. Difficult for _____________________________ athletes to achieve
high level of intensity without ____________________number of
repetitions.
4. Strength and Conditioning Principles
a. General guidelines
i. Safety first
ii. Allow proper rest between exercises
iii. Balance training program to prevent injuries and overuse
iv. Use a spotter
b. Repetition:
c. Set:
d. Resistance:
e. Strength & size:
f. Muscular endurance:
g. Power:
Unit FOUR – Performance Enhancement
3
Utah State Office of Education