foundational concepts 1/22

strength

max tension a muscle generates during a single contraction

measured based on muscle force/tension, torque (rotational F), work (linear force), and power (W/t)

most bodily movements are rotational

endurance

ability of a muscle to repeatedly contract against a load without undue fatigue, either in a dynamic or static muscle action

power

rate of performing work

muscle performance

strength, power, and/or endurance

torque

F*moment arm

can be altered

how can torque be altered?

by modifying the force magnitude (load or resistance applied)

by modifying the moment arm length

by modifying the joint angle

SAID (specific adaptations to imposed demands) principle

you get what you train

specificity—important for rehab

implications for fitness/performance

ex. order/sequence and progression matters

impairments before function, but function asap

successful training=

baseline testing+progressive overload+adequate recovery

training load

avoid non-progressive or extreme overload—goldilocks principle, avoid eccentric mm actions initially

goldilocks principle

moderate to high load that fits clients overload is key for improvement/performance (aerobic, strength, power)

DOMS

mild/moderate muscle ache felt for 2-4 after performing an unaccustomed exercise, not for longer than that

minimize to enhance exercise adherence

stretch shortening cycle for elastic potentiation

combination of an eccentric action followed by a concentric action (more powerful than a traditional concentric action)

basis for certain PNF techniques and ploy metrics for muscle power and sports performance

plyometrics

not limited to lower limbs and performance training

lower limb plyometrics examples

lunge

scissor jumps @30/50/70% max

fast feet

plyometrics upper limb examples

wall push ups

muscle force velocity relationship

increasing concentric resistance/load==decreasing velocity

v=0 = isometric contraction

implications for strength vs endurance training, muscle force/tension hierarchy

eccentric>isometric>concentric

length tension principle

mm length and strength relationships

capacity to produce force depends on the length that the m is being held at—maximum force is delivered near m normal resting length

implications for muscle insufficiency

muscular insufficiency

important for multi joint muscles

active and passive

active insufficiency

relates to mm tension/force generation

too short over pry and/or sec joints

too much slack

prime movers (in the direction of motion)

passive insufficiency

relates to allowable ROM, for the prime mover, by an opposing mm

too long over pry and/or sec joints

too much opposing length/stretch in antagonists

good for stretching—muscular insufficiency paradox

how to maximize flexibility training

stretch muscles over ALL joints they act on