strength and conditioning test 2

NSCA, what is it and rec

• national strength and conditioning association

• 2 times per week for minimum 5 weeks

• mild discomfort for 15-30 secs

• Static and PNF stretching should occur after exercise or a period of warm up noted as general activity to raise muscle temperature

ACSM and recs

• american college of sports medicine

• 2-3x per week, daily is most efffective

• feel tightness or point of discomfort

• for most adults hold static for 10-30s and 30-60s for older

• series of flexibility exercises for each major muscle

Stability Mobility Paradox

• Those with poor flexibility may be at higher risk for muscle strain

  (most likely in eccentric) and those with high levels of flexibility may

  be more likely to have joint injury

• look for adequate flexibility, the extremes create risk

factors that impact ROM

age, weight,gender, activity level, joint, tolerance, muscle mass, and neural control

muscle spindle and golgi tendon organ

function and connection to stretching through inhibition

muscle spindle

respond to stretch and rate of stretch

• if muscle sense excessive stretch it triggers muscles to contract

• opposing muscle will contract

golgi tendon organ

respond to tension and rate of tension

• when muscle experiences too much tension it triggers muscle to relax

aspects of stretching (why its important)

• rate of stretch

• amount of stretch

• rate of tension

• amount of tension

reciprocal inhibition

as muscle spindles sense a stretch, they inhibit the opposing muscle group to

the one being stretched (e.g., think you are going into a stretching movement, you

don’t want the muscle to pull you further into the movement, so you inhibit its

action

• as one fires, the other has to relax

autogenic inhibition

This high tension can trigger muscle relaxation via the GTO

• outside response causes muscle contraction, injury response

what is key to developing stable core

maintaining a neutral spine

some benefits of warmup

• faster muscle contraction and relaxation

• improvements in muscle strength and power

• increased blood flow to muscles

RAMP program

• raise

• activate

• mobilize

• potentiate, increase intensity

general warmup

Whole body motions at 40-60 percent of aerobic capacity for 5-10 minutes. You should have a way to measure intensity for this (RPE or Heartrate

when should mobility exercises/stretching mainly be performed

• post exercise, stretching for long periods of time on a muscle can produce reduction in strength, power, and endurance

• a few seconds stetching is not a problem

who do isloated core exercises benefit?

-injured, unfit, elderly, beginners