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Training Effects on the Body
The SAID Principle
• Specific Adaptations to
Imposed Demands
• What does this mean?
• How does this apply to
training and sports?
• Callous vs. Blister
Overload Principle
• Must overload the body
part to make it adapt.
• Rubbing body part on a
smooth surface does not
cause a blister or a callous
• Lifting 1 lb will not increase
strength
• With Athletics we should
be overloading right up to
failure
• As you get “stronger” you
must continue to increase
the overload
Strength vs. Power
• Strength - maximum
force exerted
o
Distance running
• Power – Maximum
force exerted quickly
o
Sprinting
How a Muscle Works
Types of Muscle Contractions
• Isometric
• Isotonic
o
o
Concentric
Eccentric
• Isokinetic
• http://www.youtube.com/wa
tch?v=wAKa5MCIKAY
• http://www.youtube.com/wa
tch?v=NsDl79yElK0
Isometric Contraction
• “same” “distance”
• No movement at the
joint
• Muscle does not
shorten or lengthen
• Minimal strength gains
Isotonic Contraction
• Change in muscle length
• Concentric – Muscle shortens
 Traditional lifting technique
• Eccentric – Muscle lengthens
 Negatives
 Greatest strength gains
Concentric Exercise
Eccentric Contractions
Eccentric and Concentric
Isokinetic Contractions
• The limb is moved
through a constant
speed
• Used in rehab
• Gives good control of
the limb
• Measured in degrees
per second
Concentric vs. Isometric
What happens to the muscles when
you train them?
• Hypertrophy – muscles
gets bigger
o
We don’t get more
muscle fibers but the
ones we already have
get bigger
• Atrophy – muscles get
smaller
o
Occurs when muscles
are not used
 Post-op
Stretching
• Increases ROM at the
joint
• Tends to decrease injury
• Can lead to better
athletic performance
• Dynamic/Ballistic before
• Static after
Types of Stretches
• Types
• Ballistic – bouncing.
• Dynamic – Movement throughout ROM
• Static – steady stretch
• PNF -mixture of contractions and
relaxations
 Proprioceptive Neuromuscular Facilitation
 Contract-Relax
 http://www.youtube.com/watch?v=4GWlJMSAlu4
It is Important to avoid overstretching
Predisposition to injury and possible nerve damage
Warm-Up
• Increase blood flow to working
muscles
• Increase temperature in
working muscles
• This increases the elasticity of
soft tissue
• Dynamic Stretching should be
done after a proper warm-up
• Static Stretching can
predispose individuals to
fatigue quicker than
individuals who did not stretch