1. Training Effects on the Body

2. The SAID Principle Specific Adaptations to Imposed Demands
What does this mean?
How does this apply to training and sports?
Callous vs. Blister

3. Overload Principle Must overload the body part to make it adapt.
Rubbing body part on a smooth surface does not cause a blister or a callous
Lifting 1 lb will not increase strength
With Athletics we should be overloading right up to failure
As you get “stronger” you must continue to increase the overload

4. Strength vs. Power Strength - maximum force exerted
Distance running
Power – Maximum force exerted quickly
Sprinting

5. How a Muscle Works

6. Types of Muscle Contractions
Isometric
Isotonic
Concentric
Eccentric
Isokinetic

7. Isometric Contraction
“same” “distance”
No movement at the joint
Muscle does not shorten or lengthen
Minimal strength gains

8. Isotonic Contraction Change in muscle length
Concentric – Muscle shortens
Traditional lifting technique
Eccentric – Muscle lengthens
Negatives
Greatest strength gains

9. Concentric Exercise

10. Eccentric Contractions

11. Eccentric and Concentric

12. Isokinetic Contractions
The limb is moved through a constant speed
Used in rehab
Gives good control of the limb
Measured in degrees per second

13. Concentric vs. Isometric

14. What happens to the muscles when you train them?
Hypertrophy – muscles gets bigger
We don’t get more muscle fibers but the ones we already have get bigger
Atrophy – muscles get smaller
Occurs when muscles are not used
Post-op

15. Stretching Increases ROM at the joint Tends to decrease injury
Can lead to better athletic performance
Dynamic/Ballistic before
Static after

16. Types of Stretches Types Ballistic – bouncing.
Dynamic – Movement throughout ROM
Static – steady stretch
PNF -mixture of contractions and relaxations
Proprioceptive Neuromuscular Facilitation
Contract-Relax

17. It is Important to avoid overstretching
Predisposition to injury and possible nerve damage

18. Warm-Up Increase blood flow to working muscles
Increase temperature in working muscles
This increases the elasticity of soft tissue
Dynamic Stretching should be done after a proper warm-up
Static Stretching can predispose individuals to fatigue quicker than individuals who did not stretch