Sport Specific Muscle Hypertrophy Shoulder Extensors 2002 World Champ Women’s 50m Backstroke

Eccentric Training greater tension than concentric greater muscle soreness than concentric no more effective than concentric important for training “braking” action of muscles

Plyometrics  Stretch muscle then quickly contract muscle  first eccentric then concentric contraction  safety considerations: 1. ____________________ 2. ____________________ 3. ____________________________ 4. ____________________________

POWER  ability to contract forcefully with speed  ability to continue to produce high force as the velocity of muscle contraction increases  speed dominant power --> run,jump,throw  strength dominant power --> lift,push,pull  33% of 1RM at 33% of max. speed muscle

POWER: Muscle Girth not a good indicator

Maryse Turcotte: Weight Lifter 53kg / 117-lb class Demonstrates Power & Strength Clean & Jerk 108kg / 238-lb 16-March-2006 at Commonwealth Games Tina Rhinehart: Power Lifter 60kg / 132-lb actual body weight Demonstrates Strength Bench Press 182kg / 401-lb 6-March-2006

Local Muscle Endurance  ability of muscle to contract at a given level of intensity for either: 1. a specific number of repetitions 2. a period of time  trained via: 1. using more than 6RM per set & multiple sets 2. keeping reps constant but increasing load 3. speed endurance work (hold fast tempo)

ACTIVE Flexibility ROM: due to internal torques ROM: due to internal torques usually smaller ROM than Passive Flexibility usually smaller ROM than Passive Flexibility FIG 8.9b page 266

PASSIVE Flexibility ROM: due to external torques ROM: due to external torques usually Larger ROM than Active Flexibility usually Larger ROM than Active Flexibility FIG 8.9a and FIG 8.10 pages 266 & 267

Factors Limiting Flexibility Connective Tissue: muscle,tendons,ligaments,fascia Bone Configuration Tissue Contact with adjacent segments Restrictive Clothing Inactivity

Stretching Methods 1. Dynamic/Ballistic uses momentum to extend joint ROM 2. Slow/Static passive stretch from 6 to 30 seconds long 3. PNF Proprioceptive Neuromuscular Facilitation see Figure 8.11 on page 270

FIG 8.11 page 270 try this with a classmate