Musculoskeletal Training

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Musculoskeletal Training
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Evaluation of Muscular Strength

• Isometric measurement
• Static force of muscle using tensiometer
• Isotonic measurement
• Constant tension
• 1 RM lift, handgrip/back-lift dynamometer
• Isokinetic measurement
• Variable resistance at constant speed
• Variable resistance devices
• Variable resistance over range of motion

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Isometric Measurement Using Cable Tensiometer
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Isotonic Measurement Using Dynamometry
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Isokinetic Measurement of Strength Using Cybex
Dynamometer
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Printout From Isokinetic Dynamometer
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Training to Improve Muscular Strength

• Strength-training exercises
• Isometric or static
• Dynamic or isotonic
• Includes variable resistance exercise
• Isokinetic
• Increase in muscle size
• Due to hypertrophy (? fiber diameter)
• Due to hyperplasia? (? fiber number)

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Progressive Resistance Exercise

• Improvements in strength via progressive overload
• Periodically increasing resistance (weight
  lifted) to continue to overload the muscle
• Basis for most weight-training programs

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Principles of Strength Training

• Muscles must be exercised near peak tension for
  increases in strength
• There is no optimum training program
• 3-4 days per week with rest days in between is
  recommended
• Strength training should involve the same
  muscles as competition
• Movement pattern, speed of shortening

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Free Weights vs. Machines

• Strength gains are similar following training
  using free weights and machines
• Argument for free weights
• Data exist showing that free weights produce
  greater strength gains
• Free weights produce greater movement variability
  and specificity
• Free weights force control of balance and
  stabilization

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Combining Strength and Endurance Training

• Combined strength and endurance training may
  result in lower gains in strength than strength
  training alone
• Recommended that strength and endurance training
  be performed on alternate days for optimal
  strength gains

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Gender Differences in Response to Strength
Training

• Untrained males have greater absolute strength
  than untrained females
• Strength related to cross-sectional area of
  muscle
• There does not appear to be a gender differences
  in response to strength training

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Strength as a Function of Muscle Cross-Sectional
Area
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Training-Induced Strength Changes in Men and Women
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Year-Round Conditioning for Athletes

• Off-season conditioning
• Prevent excessive weight (fat) gain
• Maintain muscular strength or endurance
• Maintain bone and ligament strength
• Maintain skill level
• Preseason conditioning
• Increase to maximum the energy systems used in
  particular sport
• In-season conditioning
• Maintenance of fitness level

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Year-Round Conditioning for Athletes
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Common Training Mistakes

• Overtraining
• Undertraining
• Performing non-specific exercises
• Failure to schedule a long-term training plan
• Failure to taper before a performance

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Tapering

• Short-term reduction in training load prior to
  competition
• Allows muscles to resynthesize glycogen and heal
  from training-induced damage
• Improves performance in both strength and
  endurance events

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Symptoms of Overtraining
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Muscle Soreness

• Delayed onset muscle soreness (DOMS)
• Appears 24-48 hours after strenuous exercise
• Due to microscopic tears in muscle fibers
  resulting in inflammatory response

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Training for Improved Flexibility

• Static stretching
• Continuously holding a stretch position
• Preferred technique
• Less chance of injury or soreness
• Less muscle spindle activity
• Proprioceptive neuromuscular facilitation (PNF)
• Isometric contraction of muscle being stretched
• Dynamic stretching
• Ballistic stretching movements

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