task specific strength chapter 2. how, what and why? how to train how to train what should be...
TRANSCRIPT
How, What and Why?How, What and Why?
How to trainHow to train What should be trainedWhat should be trained WhyWhy training should be training should be
performedperformed What is strength?What is strength? How is it achieved?How is it achieved? Task specific strength has Task specific strength has
carryovercarryover
Elements of StrengthElements of Strength
Maximal muscular performanceMaximal muscular performance 1RM or personal best1RM or personal best
PPmm, F, Fmm & V & Vmm
Parametric relation between these Parametric relation between these variables?variables? Negative relationshipsNegative relationships
Force/velocity relationship?Force/velocity relationship?
Nonparametric RelationsNonparametric Relations
Maximum maximorum Maximum maximorum performanceperformance
Only max under favorable conditionsOnly max under favorable conditions PPmmmm, F, Fmmmm & V & Vmmmm
Relation between PRelation between Pmm and P and Pmmmm is is nonparametricnonparametric Nonparametric are positiveNonparametric are positive
Nonparametric cont…Nonparametric cont…
Greater FGreater Fmmmm and V and Vm m WHY?WHY? Stronger Stronger andand faster faster Resistance must be sufficient to Resistance must be sufficient to
allow strength to be manifestedallow strength to be manifested If force is low then strength plays no If force is low then strength plays no
rolerole What sports?What sports?
Training should include bothTraining should include both
Defining StrengthDefining Strength
Ability to produce FAbility to produce Fmmmm
ConcentricConcentric – shortening against – shortening against forceforce
EccentricEccentric – lengthening with force – lengthening with force IsometricIsometric – no change with force – no change with force FFmmmm must be against high force must be against high force
Extrinsic Determining Extrinsic Determining FactorsFactors
Mechanical feedback – effect of the Mechanical feedback – effect of the outside forcesoutside forces
Force applied causes a changeForce applied causes a change Types of resistanceTypes of resistance
ElasticElastic – force is pos related to distance of – force is pos related to distance of stretchstretch
InertiaInertia – F = MA – F = MA HydrodynamicHydrodynamic – viscosity – viscosity Compound resistanceCompound resistance – weights and chains – weights and chains
or elasticor elastic
Intrinsic Determining Intrinsic Determining FactorsFactors
Rate of force development (Rate of force development (RFDRFD) – ) – time for force to be manifestedtime for force to be manifested
Time to peak force TTime to peak force Tmm
Time to peak force is 0.3-0.4 sTime to peak force is 0.3-0.4 s
Figure 2.8Figure 2.8
Explosive strength deficit 50%Explosive strength deficit 50% Figure 2.8Figure 2.8
Finger snap (force accumulation)Finger snap (force accumulation)
Explosive Strength Explosive Strength DeficitDeficit
May increase FMay increase Fmmmm
May increase RFD with explosive workMay increase RFD with explosive work Strength and power are differentStrength and power are different S gradient on S gradient on pagepage 2828
VelocityVelocity
Inverse relationshipInverse relationship AV Hill AV Hill equation on page 30equation on page 30 Intermediate range is importantIntermediate range is important Max power is at 1/3Max power is at 1/3
whywhy? (pg 31)? (pg 31) Shot putters vs. javelin throwers?Shot putters vs. javelin throwers? No relationship between FNo relationship between Fmmmm and and
VVmmmm
EccentricsEccentrics
Much greater than concentricMuch greater than concentric Why?Why?
Total force velocity curveTotal force velocity curve Fewer muscle fibers and EMGFewer muscle fibers and EMG DOMS and damageDOMS and damage
Stretch-Shortening Cycle Stretch-Shortening Cycle (SSC)(SSC)
Eccentric-concentric Eccentric-concentric couplecouple Countermovement jumpCountermovement jump Elasticity – stretch induced – what Elasticity – stretch induced – what
formula?formula? StiffnessStiffness
Muscle – variableMuscle – variable Tendon – constantTendon – constant
Tension and stiffness are relatedTension and stiffness are related
Neural MechanismsNeural Mechanisms
Muscle spindles – Muscle spindles – stretchstretch
Golgi tendons – Golgi tendons – forceforce Neural loop – Neural loop – reflexreflex Training enhances this Training enhances this
effecteffect
Strength CurvesStrength Curves
Strength changes as a function Strength changes as a function of of ROMROM
Why is this important for lifting?Why is this important for lifting? OverlapOverlap?? Length tension curvesLength tension curves Torque=fd (Torque=fd (d=moment armd=moment arm)) Lever changes and force Lever changes and force
changeschanges
Levers and StrengthLevers and Strength Strength = Strength = force moment arm ratioforce moment arm ratio Short levers create more forceShort levers create more force Line of force action is close to joint Line of force action is close to joint
when force is highwhen force is high
SummarySummary Parametric Parametric
relations are relations are negativenegative
Nonparametric may Nonparametric may be positivebe positive
Max force equals Max force equals strengthstrength
External factors External factors such as type of such as type of resistanceresistance
Time of force Time of force productionproduction
RFD is important RFD is important (isometric(isometric))
Strength and power Strength and power are differentare different
Concentric vs. Concentric vs. eccentric strengtheccentric strength
SSC reactive SSC reactive strengthstrength
Elastic and neuralElastic and neural Spindles vs. golgiSpindles vs. golgi Length tensionLength tension Lever lengthLever length
Next ClassNext Class
Lab tonight on Lab tonight on VJ force, velocity VJ force, velocity and jump height (CMJ vs SJ) and jump height (CMJ vs SJ) and and unloaded knee extension unloaded knee extension velocity (R vs L)velocity (R vs L)
Homework explanationHomework explanation Read Huxley article and write Read Huxley article and write
synopsissynopsis
Next week Chapter 3 and labNext week Chapter 3 and lab