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Sport Specific
Muscle Hypertrophy
Shoulder Extensors
2002 World Champ
Women’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
strength dominant power
--> run,jump,throw
--> lift,push,pull
33% of 1RM at 33% of max. speed muscle
POWER:
Muscle Girth not a good indicator
Maryse Turcotte: Weight Lifter
Tina Rhinehart: Power Lifter
53kg / 117-lb class
60kg / 132-lb actual body weight
Demonstrates Power & Strength
Demonstrates Strength
Clean & Jerk 108kg / 238-lb
Bench Press 182kg / 401-lb
16-March-2006
at Commonwealth Games
6-March-2006
Local Muscle Endurance
ability of muscle to contract at a given level of
intensity for either:
1. a specific number of repetitions
2. a period of time
trained via:
1. using more than 6RM per set & multiple sets
2. keeping reps constant but increasing load
3. speed endurance work (hold fast tempo)
ACTIVE Flexibility
 ROM:
due to internal torques
 usually smaller
ROM
than Passive Flexibility
FIG 8.9b
page 266
PASSIVE Flexibility
 ROM:
due to external torques
 usually Larger
ROM than
Active Flexibility
FIG 8.9a and FIG 8.10
pages 266 & 267
Factors Limiting Flexibility
Connective Tissue: muscle,tendons,ligaments,fascia
Bone Configuration
Tissue Contact with adjacent segments
Restrictive Clothing
Inactivity
Stretching Methods
1. Dynamic/Ballistic
uses momentum to extend joint ROM
2. Slow/Static
passive stretch from 6 to 30 seconds long
3. PNF
Proprioceptive Neuromuscular Facilitation
see Figure 8.11 on page 270
FIG 8.11
page 270
try this with a
classmate