Kin 310 Strength & Endurance

Genetics, nervous system activation, environmental,endocrine/hormonal influences, nutrition and physical activity

Thickens and strengthens the connective tissue harness

Increases bone density in younger ind; maintenance in older

a) Musculo-skeletal structure b) Gender c) Horomones d) Age

Males b/c they have greater amount of muscle mass and thus are able to produce more force Amount of testosterone (10-40x more than women)

Heightened Neurological changes

a) Little change in total body weight b) Significant loss of body fat c) Significant gain in fat free mass

Hypertrophy, Increase in size of muscle not in the number of muscle fibers

fast

low

Units that produce greater amounts of force have a higher threshold of activation it takes more "build up" to get them to fire

a) Connective tissue & bone b) Central nervous system c) Body Composition d) Resting metabolic rate

a) Need to lift weights greater than "normally encountered" b) Begin w/resistance you can lift tgt # of times; when you can lift 2-3 more than that, increase load by 5%

a) 45-60% untrained; 60-80% trained b) Doesn't get stronger

Train how you will perform/compete i) To get stronger-> resistance training ii) To improve VO2max -> aerobic conditioning

a) You lose muscular strength at a slower rate than muscular endurance b) Masters distance runners maintained VO2 max but lost significant amounts of fat free mass after 10 yrs; those who lifted wts maintained through 20 yrs of training

a) Strength - maximal wt an ind can lift just once (1RM) b) Endurance - ability to lift a submaximal load repeatedly or sustain a contraction for an extended period of time

a) Static contraction; tension develops + force exerted but there is no change in the length of the muscle i) Only get stronger at joint angle of training ii) Significantly increased blood pressure (1) Is isometric how you will perform, how functional is movement, how do you provide feedback/motivation to work harder

a) Muscle shortens at a constant speed and the tension developed by the muscle is maximal over the full ROM i) Large strength gains in small amount of time ii) Little/no muscular soreness (no eccentric component) iii) Rehab (1) Need to be able to externally control speed of movement w/expensive equipment (2) Real life isn't isokinetic

a) Muscle shortens or lengthens w/varying tension while resisting constant load (concentric = shortens; eccentric = lengthens) i) Most common form of resistance training (1) Soreness?

a) Concentric = shortens b) Eccentric = lengthens

1 set = 8-12 reps, major muscle groups, 2x/week (*untrained only -> sig gains) i) No, b/c these are mins, need to do more work in order to produce bigger gains

3 sets

a) Individual i) Personal goals, performance needs, available time/equipment

a) 3 sets, 6 reps (increase wt when you can) b) endurance: 4-6 sets, ~18-20 rep

a) Endurance - lighter wts, more reps b) Strength - heavier wts, fewer reps

Won't make significant gains in strength

Safety, learning curve, assisting/stabilizing muscles, balance, proprioceptive feedback, unilateral vs biliateral, use of deep core muscles, training status

Ischemia (lack of blood flow)

a) Directly related to eccentric muscular contractions b) May be caused by a tearing of tissue, spasms or damage to connective tissue i) Controversy over actual mechanism

a) Stretch + light workout to recover b) Progress gradually c) Possibly add vitamin C

Allows for healing and resynthesis; ideally 48 hrs or longer btwn high intensity sessions

Muscular Endurance ~30-90 sec Hypertrophy ~1-2 mins Muscular Strength ~3-5 mins Power ~3 mins

Single and multiple joint exercises, unilateral and bilateral movements

a) Alternate between exercises w/no rest period b) Upper/lower body opposing muscle groups, push-pull, stacking

Untrained - 2:4 or 1:2 (concentric vs eccentric); Intermediate - 1:2; slow->moderate

Controlled movement reduces momentum, allows for consistent application of force i) Less tissue trauma leading to faster recovery, reduction to injury potential, ultimately do more work and get stronger?

a) Full ROM b) Sport specific, injury

a) Long-term progression and improvement to muscular fitness, methodical variations in volume and intensity are the chief factors to alter i) Linear - high initial volume stimulus w/a low density; model progresses volume decreases and intensity increases ii) Reverse - high initial intensity w/a low volume; model progresses, intensity decreases and volume increases (increase endurance) iii) Nonlinear (undulating) - variation of volume and intensity w/in a shorter time period (week instead of weeks); varied rep loads and adequate recovery

a) ~30% decrease in muscle strength btwn 20-75 yrs, most strength decline after 50+, most rapid decline after 80 b) The more training an individual does the lesser the effects will be

a) May provide sufficient overload to improve and maintain muscular strength/endurance

a) most traditional programs emphasize the sagittal plane (body L/R halves, forward/backward) train movement, not muscles in all 3 planes b) push-up on a bosu ball, squat w/one front in front of other (sagittal), wider/narrow squat stance (frontal), toes in/outward (transverse)