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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. physical age of performer
 2. strength of performer
 3. resilient surface and cushioned footwear
 4. rebound height no more than 20cm

POWER
ability to contract forcefully with speed
 ability to continue to produce high force as the
velocity of muscle contraction increases
 speed dominant power
--> run,jump,throw
 strength dominant power
-->lift,push,pull
 33% of 1RM at 33% of max. speed muscle

POWER:
Muscle Girth not a good indicator
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
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