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

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

3. Plyometrics Stretch muscle then quickly contract muscle Stretch muscle then quickly contract muscle first eccentric then concentric contraction first eccentric then concentric contraction safety considerations: safety considerations: 1. physical age of performer 1. physical age of performer 2. strength of performer 2. strength of performer 3. resilient surface and cushioned footwear 3. resilient surface and cushioned footwear 4. rebound height no more than 20cm 4. rebound height no more than 20cm

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

5. POWER: Muscle Girth not a good indicator

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

7. 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

8. 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

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

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

11. FIG 8.11 page 270 try this with a classmate

12. THAT’S ALL THERE IS HERE Thanks for coming out Good Luck Happy Holidays Have a Good Life