Transcript ss14
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