Lesson 2: Fundamentals cont. Flashcards
3 Basic laws (BOMPA Laws)?
- develop joint flexibility
- Develop ligament and tendon strength
- Develop Core Strength
Why is joint flexibility important?
- TO maintain good length tension in the body
- To avoid injury
Why is ligament/tendon strength important?
- To support the structures running over the joints between muscle and bone
- To allow for more load to be taken
Why is core strength important?
Provides the connection. between the arms and legs:
- develop greater overall strength and stability.
NASM Performance Model
Begins with stabilisation endurance –> strength endurance –> hypertrophy –> maximal strength –> Power
Basically, ensure the foundations are good before progressing the exercises and adding weight
What is the Strength-Speed continum
A sequence of exercises ranging from absolute strength to absolute speed.
What is power in simple terms?
force x velocity
name the exercise order principles
- Train large muscle groups to small
- Multi-jointed before single jointed
- Alternate push and pull
What is the repetition continum?
A theoretical breakdown of how certain rep ranges will impact the outcome of training thus giving optimal rep range guidance for instructors to use.
What is muscle origin?
The start point of the muscle
What is muscle insertion?
The attachment/end point onto the bone
What is concentric action?
Shortening of muscle under tension
What is eccentric action?
Lengthening effect of a muscle under tension
Agonist/prime mover
The main muscle causing an action to occur
Antagonists
The main muscle opposite. Relaxes when the agonist contracts
