Lecture 14 Training strength and powee Flashcards
What factors affect strength speed and power
*Muscle size
- large muscles have the ability to produce strength from that
- Muscle size can be conducted for other reasons such as aesthetic.
* Neurological activation
- TRained indiviudal who is lifting weight then they will see a reaction faster than an intrained as they ahve the correct technique
- We will see a bigger differnece untraine dindividuals as they are starting off at a lower level
* condition of the muscle (Fatigue/temperature)
- Ideally the muscle need to be warmed and not cold
- Then it will react to training easier and in a better way
*Joing anatomt of mechanics ( active or passive insufficency) in the very inner or oyter range then the power is reduced.
- we can generate the most amount of power in the mid ranges
- In the inner and outer range we cacant genrate as much strength as the angle of movement is reduced.
What are the types of resistance techiques that we can use in training?
*Free weights
*Resistance bands
*Water
*Sand bags
*Bodyweight
* Therapist (passive) could be a coach or a friend.
What are the resistance programme design variables?
This is what the person NEEDS to go through to decide a training programme
*Needs analysis: the person is at the cnetre of teh decision making, initial convwersation to understan dtheir aims
*Exercise selection and exercise order
*raining load and repetitions
*Rest: often overlooked.
we firstly need to understand the person by way of individual components
Then think abot what execrise they shuld do and the order
Then we can think about how often they should engage with this
Then training load , repetaion and volume
Then thinka bout rest and how we are going to break up all of this
we nned to be able to recall this in the exam
What information do we need, thinking about TNA?
This is asking for the overall approach of the TNS and the information taht we gte from that
Person Status: use an initial conversation to undertsand the differnt components
personal status : given these in exam
Aim
Goals
Motivation
Time
Support Injury Status
Committment
Training status : we need to tets to do this:
Components: curreent
Cardiovascualr : aerobic, anaerobic
Muscular : endurnace, strength, power + potential
Aim/Goal
Componets (Gap analysis
Pysical: cardiovasucalr, anaerobic, aerbic
Muscualr : endurnace, strength, power.
Skill
Comp
The journey will inform the destination: what questions do we need to ask ourselves when we have all of the information together.
- What needs to change to achieve the outcome (individual or task related)
- Has the person been doing the sport/ task for many years or are they transitioning from one sport to another sport.
- What is modifiable by you and the person (capability or commitment)
- What is also beyond the control?
- Don’t want to invest lots of time in things that we cannot change.
- Do we have the skills and understanding to take on this potential?
- Is the outcome goal achievable (potential, determination, time)
- Have they and us got the time to help the person realise their aims
- What are the main areas of concern / development (priorities)
- When we come to the exam is different scenarios, and it will tell the area of concern.
- Within the scenarios there will be an area of concern
- This will help focus in on our priorities.
- This will help us focus in on the priorities.
- Exercise selection, reps and sets etc.
Specific (Strength and power) - What are the strength and power requirements (task)
- What are the strength and power strengths and weakness (individual)
- What are the specific strength and power goals (performance indicators) –
- How do we monitor and measure progression
- What are the short medium and long term goals.
Exercise selection is informed by the information that we get from the training needs analysis: explain How the INdividual, task and Equipment factors affect exercise selection
Individuak:
- Health, age and maturation status: young person would have diffenrt views to mature athletes
- Have they done this before and what is their experience
- Idea of fuelling and resting
Task: Mechanical aspects (Velocity, ROM and angle)
- Types of running and jumping that the individual is going to want to do
- Is the person a sprinter
- Need to ensure that the person is technicially souns in the basic lifts than we can start creating different types of exercises beyond the basic lifts.
- They need to show technical ability within the lifts
- Need to think about making it sport specific.
Equipment:
- Think about the individual and what they have
What are the biomechanical and neuromuscular adaptations associated with the initial changes to strength.
Musce contraction tyoe : eccentric, concentric, isometric.
- Think about the task itself and what elements of it need these contractions
ROM and Joint angle:
- What ROM and joint angle will the person need to exert in their sport to execute power and technique
Velocity and Joing angles (specific to sport)
- Within the sport what types of movement will they be exerting and w e need to try and recreate these in training.
Posture and limb poistion (Standing more cross over to sport)
- TRain for how we would be on the playing field.
- TRansaition from gymnasium to task
Open and closed Chain (Stability and dynamics)
- Open train is much more sport speciifc and functional
What is exercise order informed by?
- Think how do we place the specific exercises in the programme : based on the main weakness of the athlete
6 factors
Training needs analysis:
- work on areas of weakness , maintain areas of strength
- Generally exercises taht we engage with at the start of the programme we see the most imporvement in
Exercise classification
- Core (Multi joint) sport function thes etowards the end.
- assistance (single - joint) less linked to sport function bicep curls etc.
Fatigue:
- Fatigue erodes skill
- Do more skillful exercise first
if perosn is new to S and C introduce 1 new exercise at a time.
Strength Foundation: Structural (Tonic)- Power (Phasic)
- Stable platform for dynamic movement
- Do structural things first
- we need both tonic for struture and phasic for power.
Muscle balance:
- Between muscle groups (agonist and antagonist)
- To off set the needs of the sport specifics ( e.g tennis, fast bowler
Plus:
- Overload
- monotomy/boredom
- if we chnage the order of teh proramme then we are asking the body differnt questions.
- If we change the order then we can have a differnt focus from overload.
Describe the pragmatic approach of exercise order?
Alternate upper and lower body:
- Good for beginners as introduced them to S and C
Good for groups
- Good for general fitness
- Good for diluting emphasis e.g cycling
- Remember response for upper and lower body may differ.
Push and Pull
- Protraction and retraction : another way of trying to giev certain muscles more rest
- Good way to get people thinking about retraction in exercise programmes
- Good for muscle balance
- Good for beginners / youth
Multi joint then single joint
- Large msucle areas first and its more coallignes with sport as its multi joint and multi muscle
-Good fucntional approach
What is the 1 REP MAX testing protocol: Earle 2006
- Warm-up 1 - light resistance to allow 5 – 10 easy reps
- . Rest 1 min
- Warm-up 2 (estimate load for 3 -5 reps) – Add 4-9 kg (5% - 10%) for upper body – Add 14-18 kg (10% - 20%) for lower body
- Rest 2 min
- Near max attempt – Add 4-9 kg (5% - 10%) for upper body – Add 14-18 kg (10% - 20%) for lower body
- Rest 2 – 4 min
- Increase load – Add 4-9 kg (5% - 10%) for upper body – Add 14-18 kg (10% - 20%) for lower body
- . Attempt 1 rep max
- If successful – 2 - 4 min rest go to point 7 10. If fail – 2 – 4 min rest decrease load and attempt 1 rep max – Add 2-4 kg (2.5% - 5%) for upper body – Add 7-9 kg (5% - 10%) for lower body
What is a 1 REP max alternative that we can use for a beinner:
Beginner In technique or we are entering into an area tat has some synergy with an injury which is had.
o Think about the development age of the person.
* 1 Rep max testing not always appropriate
* Reasons: –
- Beginner (technique)
- Injury risk
- Absolute strength not a health / sport performance indicator / goal : if they are just eanting to go frm couch t 5kmfor example do we actually need to know their 1 rep max
- Age (maturation)
* Alternatives
- 10 rep max do follow the protocol.
o Similar protocol, less weight needed, but requires good technique
o If S and P are focus of individual and focussed developmet area then 10 rep max wont add much to that unless tey are beginners and we just want to get them used to doing it.
o As strength generally below 6 reps, need to question crossover!
* Prediction equations
o More accurate if based on reps close to 1 (strength not strength endurance)
What are 5 factors that might affect test outcome:
- Experience and training status
- More experienec means that they are used to the test and the movements. - Technique, skill, comp level, fatigue
- Age and sex
- Maturation, transition , sex differences
- These transitions make a differnce but maturatuion happenes at different timees in different individuals - Psycholoical factors:
- Stress, state anxiety, self efficeacy (task success) athletic arousal (under/over) motivation.
- Many athletes like being tested and being ask to produce thei beest efforst but may not like being compared to other people
- Not all athletes like being tested - Athletic Load
How can/should we use volume?
Volume - REPS X SETS
* To help manage progression
* To help reduce athletic injury
* To help maintain motivation.
* To help support technical progression
- Low volume when we are teaching a skills
- Want them to perfect the smill
* To help inform athletic load (overtraining – non-functional over -reaching
* To help manage the volume / intensity relationship
* To support periodisation ( sports season)
- Alignments with training and sports seasons.
o When we are starting off season, we are thinking about volume juts putting the reps in but not thinking so much about how much we are lifting.
o Help manage overload.
Why and when would you think about changing / manipulating rest periods?
Conditioning level: If a person is new to S and C then they may need more time to rest
- This can offer oppourtunity to talk about whwat thye have been doing in the session
- If someone is new they can get to know them and correct any issues.
Training period/phase : depending if you are on a generalises PT, building the foundation of fitness or more sport specific.
- What specifcis are linekd to the tasl itself.
Age: very young and very old need more rest
Fatigue and INjury status: early in the seaon peopel amy not be accustomed to the training that we want them to do
Musculature (Large-small)
- Large muscles can recocer faster than smaller msucles
Move to sport specific:
- Thinking we have been inside the gym and now we need to transition onto the field.
- Enterning comp mode need to now execute dynaic power
How can we execute safety when training strength and power:
- Weight movement area (clearance and movement) the local risk is owned by you so make sure that you have cleared the area and cleared it.
- Spotting technique
- Numbers involved.
- Skill of group / individual
- Equipment serviceability (machines and benches)
- Non weight movement area
- Pre check (injury, illness, nutritional and hydration status)
- Risk assessment (slips, trips and falls)
