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Common Training Targets 1. Muscular Strength --> Force 2. Muscular Power --> Force x velocity 3. Local Muscular Endurance 4. Cardiovascular Endurance 5. Flexibility Neural Adaptations in Training Major factor in improved performances intramuscular coordination results in higher rates of firing motor units avoid developing hypertrophy in non-specific motor units Specificity of Training Replicate and Simulate the exact movement: 1. _______ 2. ________________ 3. ________________ 4. ________________ 5. ________________ CONCENTRIC, ECCENTRIC, ISOMETRIC Training for Ballistic Movements Muscles are required to shorten faster than the speed at which the body segment moves Strength training at accelerated rates via: 1. Assisted “Over-speed” work 2. underweight and overweight implements 3. Eccentric work using antagonists Strength of Muscle Contraction Factors Angle of pull changes through ROM Muscle FA changes through ROM Resistance FA changes throughout Length/Tension Relationship Velocity/Tension Relationship Momentum Fatigue RESISTANCE MACHINES “Bowflex” “Universal Gym” Resistance Machines convenient minimal coordination minimal stabilization varied restricted ROM Free Weights less convenient balance/coordination must stabilize larger ROM “Bowflex” advantages: 1. use of stabilizers required 2. considerable ROM Resistance Machines with ROM Varied Resistance FIG 8.5 page 253 use of cams (kidney-shaped wheel) designed to alter Torques throughout ROM ISOKINETIC Same speed of movement a specific speed of movement can be set increased F does NOT accelerate movement FIG 8.6a on page 254 Cybex machine to diagnose muscle weaknesses STRENGTH ability to develop high level of Force Neural Adaptations in Strength gains: 1. recruit more motor units 2. increase firing frequency of motor units 3. improve synchronization of firings Types of Muscle Strength Isometric Dynamic Changing length Same length moveable resistance immovable resistance Stimulus: Stimulus: 5-6 RM (repetition maximum) 3-6 second contractions 1RM = maximum load gains specific to actions gains specific to angle as well as tension as well as tension Competitive Weight Lifting: Strength & Power Women’s 53kg/130lb class Clean & Jerk 108kg/267lb Parallel Squat High tension biarticulate motion less stress on knee stress on V.C. more simulates sport motions Seated Knee Ext. Less tension uniarticulate motion more stress on knee No stress on V.C. less simulates sport motions studies cited (page 260) regarding rehab