Adv Weight Training Exam 2

Neuromuscular Efficiency

ability of nerves and muscles to work together in all 3 planes of movement in unison

Kinesthesia

conscious awareness of joint movement and position

Proprioception

awareness of the position and movement of the body

Mechanoreceptors

neural receptors embedded in connective tissue that convert mechanical forces acting on tissue into neural codes that are sent to the CNS

CNS response =

muscle contraction

Stretching force

force that pulls tissue apart, lengthening it

Compression force

force that pushes tissue together, shortening it

Shearing force

force that causes two surfaces to slide past each other in opposite directions

Why do we do balance training?

stability, neuromuscular control, proper recruitment of prime movers, enhanced performance and force production, reduce injury risk

Balance Training guidelines

hard but safe, multiple planes, multi sensory, quality < quantity

Balance/Stabilization training goal

improve joint stability

Plyometric training

reactive training, quick/powerful, eccentric loading of muscles, explosive concentric contraction of muscles

Plyometric training goals

improves reaction time, neuromuscular coordination and rate of force production

Eccentric phase of plyometric training

deceleration/loading, stretching, potential energy is stored (elastic energy)

Amortization (transition) phase of plyometric training

stabilization, short in duration

Concentric (unloading) phase of plyometric training

release the stored/elastic energy

Caution for plyometric training

monitor foot contractions, begin with low heights, must have proper levels of coordination, balance and strength prior to starting plyometric training

Foot/hand contacts - minimal experience

less than 100 maximal effort contacts

foot/hand contacts - experienced

120-140 maximal effort contacts

Plyometric Stabilization - step 1

designed to establish proper landing mechanics, postural alignment, and reactive neuromuscular efficiency

Plyometric strength - step 2

more dynamic, eccentric and concentric contractions at increasing speeds, shorter amount of time on the ground

Goal of plyometric/strength training

dynamic joint stability, eccentric strength, improved RFD and neuromuscular efficiency

How can plyometric strength training intensity be increased?

weight vest, dumbbells, kettle bells, etc

Plyometric power - step 3

perform as fast as possible without compromising form and the goal is to improve max force production, reactive strength and power

Speed training is a culmination of…

reactive ability, rapid force development, rapid force application, effective movement technique

Speed training

begin with a solid foundation of strength, master basic movement patterns, build power, specialized drills

Overspeed drills

running down hill, assisted bungee cord: don’t over stride, aid in acceleration and increase stride frequency

Resisted Speed Drills

moving against increased horizontal/vertical loads, aids in improving force production and stride length

Examples of resisted speed drills

weight vest, sled pushes/pulls, uphill running, partner resisted drills

Other speed drills

resisted knee drives, supine heel pushes, t-band lateral walking, reverse calf raise, super man, weighted arm swings, marches skips and agility ladder

SAID - Specific Adaptation to imposed demands

the body will adapt to the stress placed on it and the degree of the adaptation that occurs during training is directly related to the mechanical, neuromuscular and metabolic specificity of the training program

Mechanical Specificity

weights, reps and movement patterns

Neuromuscular Specificity

speed of exercise, stable surface of exercise vs unstable

Metabolic specificity

which energy system are you training

Overload

reps/sets, intensity, rest time, frequency, exercise selection and order

General Adaptation Syndrome - Alarm - Step 1

Bodys initial reaction to a new stress, decrease in performance, DOMS, inefficient movement patters, soreness limits

General Adaptation Syndrome - Resistance - Step 2

become more efficient, neuro responses, positive changes, performance increases, able to increase intensity of training

General Adaptation Syndrome - Exhaustion - Step 3

stress is too great = energy

Stabilization

optimal dynamic joint support and correct posture, this requires high levels of muscular endurance

Muscular endurance

ability to produce and maintain force production over prolonged periods

Training with controlled, unstable exercises will increase what

balance and stability

Training with higher reps will

improved muscular endurance (20 plus reps/ 2 sets, 1 minute rest between sets)

Hypertrophy

increase size of skeletal muscles, takes 8-12 weeks, 8-12 reps/4-6 sets

Strength

increase maximal force production, test with 1 RM, heavy resistance

Power

generate high levels of force quickly, 65-85% of 1 RM/3-5 sets/ long recovery

Vertical loading

alternate body parts exercises from set to set, little to no rest between exercises

Horizontal loading

performing all sets of an exercise or body part with adequate rest periods prior to moving on to the next exercise or body part

Muscle confusion

never allow the body to adapt to one style of training, change stuff up

Priority principle

weaker body parts first, less skilled first

Pyramid principle

set 1- low weight high reps, successive sets increases weight and decreases reps, increased motor recruitment, greater strength gains and decreased injury risk

Split system

alternate upper and lower body days, allows for greater intensity and recovery

Super set

group antagonist muscle exercises back to back, EX: biceps/triceps

Compound set

successive sets to the same muscle with little to no reps

Stripping principle

strip weight down from set to set, works through the fatigue, DOMS

Post season

physical and mental restoration, avoid drastic decrease in fitness, RECOVERY

Off season

hypertrophy phase, strength phase, power phase, limit sport specific activities for the majority of the off season, more focus at the end

Pre season

power continued, sport specific skill development and mastery

In season

peak and maintain, avoid overtraining

Factors to consider when designing a program: training intensity

persons effort compared to their max effort, % of 1 RM

Factors to consider when designing a program: Rest intervals

time between sets and exercises

Factors to consider when designing a program: Training volume

number of exercises performed in a session

Factors to consider when designing a program: Training frequency

number of sessions performed in a given time period

Factors to consider when designing a program: Training duration

length of an individual workout, length of time spent in a particular training phase

Factors to consider when designing a program: exercise selection

single joint, multi joint, functional, transferable