Transcript Types
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