Sport Specific Muscle Hypertrophy

Shoulder Extensors

2002 World ChampWomen’s 50m Backstroke

Eccentric Training

greater tension than concentric

greater muscle soreness than concentric

no more effective than concentric

important for training “braking” action of muscles

Plyometrics

Stretch muscle then quickly contract muscle

first eccentric then concentric contraction

safety considerations:1. ____________________2. ____________________3. ____________________________4. ____________________________

POWER

ability to contract forcefully with speed

ability to continue to produce high force as the velocity of muscle contraction increases

speed dominant power --> run,jump,throwstrength dominant power --> lift,push,pull

33% of 1RM at 33% of max. speed muscle

POWER:Muscle Girth not a good indicator

Maryse Turcotte: Weight Lifter53kg / 117-lb class

Demonstrates Power & Strength

Clean & Jerk 108kg / 238-lb16-March-2006

at Commonwealth Games

Tina Rhinehart: Power Lifter60kg / 132-lb actual body weight

Demonstrates Strength

Bench Press 182kg / 401-lb6-March-2006

Local Muscle Enduranceability of muscle to contract at a given level of

intensity for either:1. a specific number of repetitions2. a period of time

trained via:1. using more than 6RM per set & multiple sets 2. keeping reps constant but increasing load3. speed endurance work (hold fast tempo)

ACTIVE Flexibility

ROM:ROM: due to internal torques due to internal torques

usually smaller ROMusually smaller ROM than Passive Flexibility than Passive Flexibility

FIG 8.9bFIG 8.9bpage 266page 266

PASSIVE Flexibility

ROM:ROM: due to external torques due to external torques

usually Larger ROM thanusually Larger ROM than Active Flexibility Active Flexibility

FIG 8.9a and FIG 8.10pages 266 & 267

Factors Limiting FlexibilityConnective Tissue: muscle,tendons,ligaments,fascia

Bone Configuration

Tissue Contact with adjacent segments

Restrictive Clothing

Inactivity

Stretching Methods

1. Dynamic/Ballisticuses momentum to extend joint ROM

2. Slow/Staticpassive stretch from 6 to 30 seconds long

3. PNFProprioceptive Neuromuscular Facilitationsee Figure 8.11 on page 270

FIG 8.11page 270

try this with a classmate