Muscular
Strength & Endurance
Muscular
Strength:
Muscular
Endurance:
Do
gains in strength also result in gains in endurance?
Which
of the two is the most important for activities of daily living (ADLs)?
What
about Power?
Types
of Muscle Contractions
Isometric:Muscle contracts, but no change in length occurs;
force exerted against immovable resistance
Isotonic:Muscle contracts and changes in length to move some
resistance
Types
of Isotonic Ctxs
Concentric: Muscle
shortens to move some resistance
Eccentric: Muscle
lengthens while producing tension
Factors
Influencing Potentials for Strength Gains
Muscle
Size: > cross-sectional area:
exerts more force
How
does muscle increase in size secondary to training?
Muscle
Length: Longer the muscle
the greater the potential for strength & size gains
Fiber
Type
Slow
Twitch
Fast
Twitch IIA
Fast
Twitch IIB
Which
fiber type predominance will result in greatest strength gains?
Endurance
gains?
Tendon
Insertion Pt: Closer tendon
inserts to resistance greater the force that can be generated
Gender
Age
Training
Experience
Training
Techniques
Training
Principles
Principle
of Overload
Principle
of Specificity of Training
Principle
of Progression
Principle
of Regularity of Participation
Principle
of Recovery
Principle
of Diminishing Returns
Principle
of Individuality
Principle
of Reversibility
Types
of Resistance
Isometric
Training
Muscle
Ctx: no change in length
Strength
Gains specific to jt angle (+/-10
deg)
Any
time movement through full ROM aggravates or is too painful
Ctx:
10 secs
Every
10 degrees through ROM
Progressive
Resistive Exercise (PRE)
Isotonic
Timing:
1-2” Concentric 2-4” Eccentric
Positioning:
Where wt placed?
Terminology/Adjustable
Variables:
– Reps
– Recovery
Period
– Set
– Frequency
– Intensity
Specific
PRE Techniques
DeLorme
Set
1: 50% 10 RM 10
reps
Set
2: 75% 10 RM 10
reps
Set
3: 100%10 RM 10
reps
Rehab
Progression
1x10,
1x12, 1x15, 1x17, 2x10, 2x12,
3x10,
3x12, 3x15, 3x17, 3x20 (inc. wt)
Other
Training Techniques
Circuit
Training
Plyometrics