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Chapter 2-Fleck
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Fitness vs. performance
Strength across ROM and
velocities
What does training accomplish?
 How fast is it accomplished?
 Comparison to other types?
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What types of humans?
Trained vs. untrained?
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Factors
 Volume
 Intensity
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Outcomes of different types
 Concentric vs. eccentric
 Isotonic (DCER), isometric, isokinetic, variable
(cams)
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No movement
Gains are for static strength but quick
Submax also results in gains
Time x intensity
Longer time per rep is advisable
Rule of 10’s
Valsalva
3-5 frequency
Hypertrophy related to program design
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Joint angle specificity carryover 5-25 degs
Static not dynamic adaptations
Motor performance is dynamic
Very little velocity change
Sticking point training
Muscle force varies but weight
does not
 Dynamic Constant External
Resistance
 Optimum design? Truth?
 Berger 3x6
 DeLorme and Watkins 3x10
 O’Shea 5x3, 3x7, 2-3x7-12
 Fitness vs. strength and
performance
 Dose response?
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Max lifts in design
Muscle activation?
Frequency inverse to intensity
Muscle group specificity
Training age specificity
Periodization allows change
Motor performance dynamic
gains!
Multiple muscles trained
Increase of 10% to 150%?
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Lever arms, cams or
pulleys
Strength curve changes
Nautilus
Curves are individual
Design is similar to DCER
Increases are similar
Motor performance is less
Constant velocity (load range)
Less specificity
Concentric and eccentric
Velocity spectrum (0-500 d/s)
Strength changes are similar to
other types
 Design is similar to other types
 Velocity specificity
 Velocity carryover (180 d/s)?
 Rehab and lab tool
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Lengthening actions
120% of concentric
Important component
Specificity
DOMS
Carryover to concentric
limited
Less ATP and EMG
Injury relationship
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Most beneficial?
Equate volume or intensity
Kelly work (con vs. ecc)
Isometric limited carryover
Isokinetic greater than isometric motor
Eccentric greater for dynamic than isometric
Free weights greater motor carryover
Concentric greatest overall carryover
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Specificity
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Velocity
Muscle action
Direction
Muscle group
Angle
Optimal design
 Frequency
 Volume
 Intensity
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Chapter 3 Fleck