1. Performance Enhancement
Strength Training

2. Muscle Fiber type & Performance
Slow twitch
More efficient using oxygen to generate fuel for continuous extended muscle contractions
Contract slowly, but continue for long periods of time

3. Muscle Fiber type & Performance
Fast twitch
Generates short bursts of strength or speed
Fatigue quickly

4. Muscle Fiber type & Performance
Fiber type may influence what type of sports an athlete is naturally good at.
Slow twitch
Cycling, jogging, swimming, running
Fast twitch
Sprinting, jumping, other explosive activities
Ratios of slow/fast twitch muscles vary by person.
General population – close to equal ration
Elite athletes – definite concentration of one type or another.

5. Types of strength training movements
Isometric
No movement of joint
Performed against fixed resistance
Least effective form
Ex: wall sit, stationary press

6. Types of strength training movements
Isotonic
Joint moved through full range of motion against fixed weight, speed is variable
Greatest gains in the initial movement, least at the mid point
Ex: bench press, bicep curls, etc.

7. Types of strength training movements
Isokinetic
Variable resistance with fixed speed
Resistance accommodates to match the force applied
Machine is required

8. Types of strength training movements
Eccentric
Negative work
Muscle lengthened while weight is lowered
Produce great strength gains, but more muscle soreness
Ex: down movement of bicep curl

9. Types of strength training movements
Concentric
Positive work
Muscle shortens as weight is lifted
Ex: up movement of bicep curl

10. Terms Hypertrophy increase of size of muscle fiber Atrophy
Decrease of size of muscular fiber (or any tissue)

11. Types of strength training movements
Closed chain exercises
Distal segment is fixed
Allows strength gains of several muscle groups
Ex: body squats, lunges, push ups

12. Types of strength training movements
Open chain exercise
Distal segments are not fixed & freely moving in space
Good at targeting one set of muscles, but increases the forces transmitted to the involved joint
Ex: knee extensions, any throwing movement

13. Types of strength training movements
Plyometrics
Muscles are repeatedly and rapidly stretched (loaded) and then contracted
The aim is to improve muscle power
Maximize stretch reflex
Rate is more important than the magnitude of the stretch
Ex: jumps, bounds, skips, hops, medicine ball throws

14. Types of strength training movements
Plyometrics cont.
Stretch reflex – stretch the muscle from its resting length immediately before the concentric contraction
The greater the stretch, the greater the load (power generated) the muscle can lift.

15. Methods of Resistance Training
Free Weights
Weight Machines
Exercise Tubing
Body Weight

16. Methods of resistance training
Free weights
Variety of exercise selection
Athlete in control of range of motion
Builds coordination
Recruits stabilizing muscles to control movement

18. Methods of resistance training
Weight machines
Simple to use
Relatively safe
Don’t require lots of coordination
Limited to targeting one muscle group
Body may not anatomically match the movement of the machine.

19. Methods of resistance training
Exercise tubing
Similar advantages to free weights
High variety of exercise selection
May not be able to generate enough force to increase strength gains as free weights

20. Methods of resistance training
Body weight exercises
Does not require any equipment
Exercises can be very functional and sport specific
Difficult for experienced athletes to achieve high level of intensity without high number of repetitions

21. Strength conditioning principles
General guidelines
Safety first
Allow proper rest between exercises
Balance training program to prevent injury and overuse
Use a spotter

22. Strength conditioning principles
Repetition: performing the particular exercise one time
Set: grouping of a specific exercise into a number of repetitions
Resistance: the opposing force to a muscle contraction
BUILDING MUSCLE MASS
Hypertrophy- increase size of muscle fiber
Atrophy-decrease of size of muscle fiber
Strength & size: high resistance / low repetitions
Muscular endurance: low resistance / high repetitions
Power: rapid movements