Muscular Fitness, Strength Flashcards
Why is S&C Important
Training, attributes, injury
Strength and power are essential elements of most sport specific training programmes.
When these elements are well understood they can provide vital athletic specific attributes that can make the difference between a good and an elite athlete.
If not understood, the outcome can supress potential, performance and could leave the athlete open to injury.
Length Tension Relationshi,
A, B-C, D
A) Tension increases
B – C) Muscle stretches, no longer butting against Z line able to produce tension (to an optimal point)
D) If the fibre is lengthened further, less overlap between myosin and actin means less opportunity to develop tension
Types of resistance Training
Isometrics, Dynamic Constant External Resistance (DCER), IsoKinetics, Plyometrics
Isometrics
No change in length within the muscle
Isometrics: Pros and Cons
Pros
↑ strength and hypertrophy Help prevent atrophy during immobilisation
Cons
No strength gained specific to the joint
no gain in functional strength
Dynamic Constant External Resistance (DCER)
Think free weights or smith machines
Dynamic Constant External Resistance (DCER): Pros and Cons
Pros
Can change the speed to mimic sport
Weight machines = easy to use, isolate muscle groups
Free weight = cheap
Cons
Fixed plane of motion
Free weights = greater proprioception, balance and coordination
IsoKinetics
Maximal forces
IsoKinetics: Pros and Cons
Pros
Good for rehab as speed is controlled
Cons
Specialised, expensive equipment
Strength gains specific to training velocity
Plyometrics
Maximal forces
Plyometrics: Pros and Cons
Pros
↑ speed of movement and muscular power Use of SSCycle
Cons
↑ Injury risk in untrained/overweight
Force-Velocity relationship
Force during Shortening and Iso metric force
Force during shortening < isometric force
*The faster the movement the less time myosin heads have to attach to binding site
Force during lengthening > isometric force:
Compliant portion of myosin stretched further than during isometric force
Forcible detachment of myosin heads with stretch
Factors affecting strength speed and power: Individual
Joint anatomy
Active
Condition of the muscke
Muscle size
Passive insufficiency
Fatigue
Temperature
Neurologicla activaiton
Factors affecting strength speed and power: Task
Position of the joints and muscles
Types of muscle action
- Isometric
- Isotonic
Velocity of contraction
Resistance Training Programme Design Variables
NA, ES, TF, EO, TL, MA, V, R
Needs Analysis, Exercise Selection, Training frequency, Exercise order, Training load, Muscular adaptations, Volume, Rest
Resistance Training Programme Design Variables: Rest
what does it depend on
Depends on
– Training goal
– Load
– Muscles targeted
– Fatigue state
– Injury state
– Age
– Fibre type
– Genetics
Resistance Training Programme Design Variables: Volume
- total amount of weight lifted in a training session.
Rep volume – total number of reps performed in a training session.
Load volume = volume x rep volume (e.g. 2x sets of 10 reps with 50kg = 2x10x50= a load volume of 1000kg
Resistance Training Programme Design Variables: Muscular adapatation
Neural vs Morphological
– Neural:
motor unit recruitment, rate coding, motor unit synchronisation, neuromuscular inhibition
Morphological:
muscle cross-sectional area due to muscle fibre CSA (particularly type II) and architecture, musculotendinous stiffness
Muscular Adaptation: Perneation Angle
Pernation angle
the way the fibres are lined up higher the angle the more fasicles that can fit together resulting in higher force
Resistance Training Programme Design Variables: Training loads
Strength*
≥85%
≤6 reps
Power: (single-effort event)
80-90%
1-2 Representation
Power: (multiple-effort event)
75-85%
3-5 Reps
Hypertrophy
67-85%
6-12 Rep
Muscle Endurance (LME)
$67%
≥12 Reps
Resistance Training Programme Design Variables: Exercise Order
TNA, EC, F, S&F, MB, E
Training needs Ananaylis:
- Work on areas of weakness, maintain areas of strength
Exercise Classification
- Core (multi-joint) – sport function
- Assistance (single-joint) – less linked to sport function
Fatigue
- Fatigue erodes skill (more skilful exercise first)
Strength & Foundation
- Stable platform for dynamic movement (think back to kinesiology)
Muscle Balance
- Between muscle groups (agonist and antagonist)
- To off-set needs of sport specifics (e.g. tennis, fast bowler)
Extras
- Monotony
- Overload
Exercise Order: Pragmatic Approach
Alternate lower and upper bodya
– Lower kinetic chain and Upper kinetic chain
– Good for beginners / youth / groups
– Good for general fitness / strength (whole body approach)
– Good for diluting emphasis (e.g. cyclists)
– Remember responses (upper and lower) might differ (Folland & Williams 2007)
Push and Pull
– Protraction and retraction
– Good for muscle balance
– Good for beginners / youth / groups
Mult joint then single joint
– Large muscle areas first
– Good functional approach
Resistance Training Programme Design Variables: Training Frequency
Sport season
Frequency guidelines (sessions per week)
Off-season
4-6
Preseason
3-4
In-season
1 - 3
Postseason (Active rest)
0-3
In conclusion, there is strong evidence that resistance training frequency does not significantly or meaningfully impact muscle hypertrophy when volume is equated.
Thus, for a given training volume, individuals can choose a weekly frequency per muscle groups based on personal preference.
Resistance Training Programme Design Variables: Exercise Selection & Exercise Types
Exercise Types
Core & Assistance Exercise:
Main muscle/joints invloved
Assistance = injury prevention
Strength
Main load is on the spine
Power = explosive
Exercise Selection: Season
Sport practice, Preseason, On-season, post season
Sure! Here’s the information formatted as a list:
-
Off-season
- Sport Practice: Low
- Resistance Training: High
- Resistance Training Goal: Hypertrophy/endurance
-
Pre-season
- Sport Practice: Medium
- Resistance Training: Medium
- Resistance Training Goal: Strength, Power & Endurance
-
On-season
- Sport Practice: High
- Resistance Training: Low
- Resistance Training Goal: Maintenance
-
Post-season
- Sport Practice: Variable
- Resistance Training: Variable
- Resistance Training Goal: Not Specific
Exercise Selection: Movement Analysis
Sport specific exercises
Muscle balance
exercises to promot recovery
Exercise Selection: Exericse Technique experience
How much do they have experience to doing a given movement
Exercise Selection: Availability of Resistance Training equipment
Youth athletes may have a limited availablity
Exercise Selection: Specificity
Strength training effects are specific to:
* Muscle contraction type (concentric, eccentric or Isometric)
- ROM and joint angles (specific to sport)
- Velocity of movement (specific to sport / activity)
- Posture and limb position (standing more cross over to sport)
- Open and Closed Chain (stability and dynamics)
Resistance Training Programme Design Variables: Needs Analysis
the overall needs of the athletes
Needs Analysis: Injury analysis
ACL injuries in netball
IT band and shin splints in running
What movement occurs within the sports
Needs Analysis: Training Status
Beginner vs elite
Needs Analysis: Physiological Analysis
Sports specific
Athlete weakness
Previous injury
Needs Analysis: Motivation, Support and Time
Youth
Avalible money
Age
Maturity
Available time within the family
Coordination
Wheelchair Athletes
Range of motion available due to their disablity
Type of wheelchair available
Experience within the wheelchair
type of wheel chair
Needs Analysis: Classification of Training Status
Resistance training status
Current program
Training age
Frequency (per week)
Training stress
Technique experience and skill
Beginner (untrained)
Not training/just begun
< 2
months
≤1-2
None or low
None or minimal
Intermediate (moderately resistance-trained)
Currently training
2-6
months
≤2-3
Medium
Basic
Advanced (well resistance-trained)
Currently training
≥ 1 year ≥ 3-4
High
High
Needs Analysis: 1RM Alternatives
Reasons:
– Beginner (technique)
– Injury risk
– Absolute strength not a health / sport performance indicator / goal
– Age (maturation)
- Alternatives
– 10 rep max
Similar protocol, less weight needed, but requires good technique
As strength generally below 6 reps, need to question crossover!
Prediction equations
More accurate if based on reps close to 1 (strength not strength endurance)
