3.1 notes

I. Overview of Performance Enhancement

• Performance enhancement in the musculoskeletal system is the focus.

• It involves permitted and prohibited substances and methods (training, supplements, hormones).

• Physiological analysis of enhancement effects is crucial.

• Enhancements influence physiological capacity, remove constraints, and speed recovery.

II. Categories of Performance Enhancement

• Permitted:

  • Training (key for performance enhancement)

  • Nutritional supplements (dietary and performance)

• Prohibited:

  • Anabolic steroids

  • Human Growth Hormone (HGH)

III. Training Methods for Performance Enhancement

• Training programs are essential, tailored, and sport-specific.

• Methods include:

  • Weights/Resistance training

  • Flexibility training

  • Plyometrics

  • Aerobic techniques (interval training)

IV. Resistance Training

• Involves muscle contraction against resistance.

• Physiological Benefits:

  • Increased muscle size and mass

  • Increased fuel stores

  • Increased bone density

• Training Specifics:

  • Based on speed, volume, and recovery

  • Types: Endurance, Strength, Power

V. Adaptations from Resistance Training

• Muscular adaptations vary by fitness component:

  • Strength/Power = Anaerobic adaptations

  • Endurance = Aerobic adaptations

• Mechanical aids can enhance movements.

VI. Plyometric Training

• Increases muscular power through specific actions.

• Utilizes the stretch-shortening cycle for explosive activities.

• Benefits: Enhanced explosive power performance

• Risks: Stress on muscles/joints; requires gradual progression

VII. Flexibility Training

• Enhances joint and muscle range of motion (ROM).

• Reduces injury risk; beneficial at any age.

• Techniques:

  • Static stretching

  • Dynamic stretching

  • PNF stretching

• Exercise timing and recovery are important.

VIII. Interval Training

• Involves work/rest periods.

• Types:

  • Short Interval: Targets ATP-PC energy system

  • Intermediate Interval: Focuses on anaerobic endurance

IX. Aerobic Training

• Benefits:

  • Improved muscular endurance

  • Improved oxygen delivery

  • Improved energy production

• Risks:

  • Overtraining

  • Muscle soreness

  • Injury from insufficient recoverycan lead to decreased performance and long-term setbacks in training.