Performance Enhancement

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Performance Enhancement

• Strength Training

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Muscle Fiber type Performance

• Slow twitch
• More efficient using oxygen to generate fuel for
  continuous extended muscle contractions
• Contract slowly, but continue for long periods of
  time

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Muscle Fiber type Performance

• Fast twitch
• Generates short bursts of strength or speed
• Fatigue quickly

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Muscle Fiber type Performance

• Fiber type may influence what type of sports an
  athlete is naturally good at.
• Slow twitch
• Cycling, jogging, swimming, running
• Fast twitch
• Sprinting, jumping, other explosive activities

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Types of strength training movements

• Isometric
• No movement
• Performed against fixed resistance
• Least effective form
• Ex wall sit, stationary press

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Types of strength training movements

• Isotonic
• Joint moved through full range of motion against
  fixed weight, speed is variable
• Greatest gains in the initial movement, least at
  the mid point
• Ex bench press, bicep curls, etc.

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Types of strength training movements

• Isokinetic
• Variable resistance with fixed speed
• Resistance accommodates to match the force
  applied
• Machine is required

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Types of strength training movements

• Eccentric
• Negative work
• Muscle lengthened while weight is lowered
• Produce great strength gains, but more muscle
  soreness
• Ex down movement of bicep curl

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Types of strength training movements

• Concentric
• Positive work
• Muscle shortens as weight is lifted
• Ex up movement of bicep curl

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Types of strength training movements

• Closed chain exercises
• Distal segment is fixed
• Allows strength gains of several muscle groups
• Ex body squats, lunges, push ups

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Types of strength training movements

• Open chain exercise
• Distal segments are not fixed freely moving is
  space
• Good at targeting one set of muscles, but
  increases the forces transmitted to the involved
  joint
• Ex knee extensions, any throwing movement

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Types of strength training movements

• Plyometrics
• Muscles are repeatedly and rapidly stretched
  (loaded) and then contracted
• The aim is to improve muscle power
• Maximize stretch reflex
• Rate is more important than the magnitude of the
  stretch
• Ex jumps, bounds, skips, hops, medicine ball
  throws

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Types of strength training movements

• Plyometrics cont.
• Stretch reflex stretch the muscle from its
  resting length immediately before the concentric
  contraction
• The greater the stretch, the greater the load
  (power generated) the muscle can lift.

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Methods of resistance training

• Free weights
• Variety of exercise selection
• Athlete in control of range of motion
• Builds coordination
• Recruits stabilizing muscles to control movement

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Methods of resistance training

• Weight machines
• Simple to use
• Relatively safe
• Dont require lots of coordination
• Limited to targeting one muscle group
• Body may not anatomically match the movement of
  the machine.

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Methods of resistance training

• Exercise tubing
• Similar advantages to free weights
• High variety of exercise selection
• May not be able to generate enough force to
  increase strength gains as free weights

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Methods of resistance training

• Body weight exercises
• Does not require any equipment
• Exercises can be very functional and sport
  specific
• Difficult for experienced athletes to achieve
  high level of intensity without high number of
  repetitions

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Strength conditioning principles

• General guidelines
• Safety first
• Allow proper rest between exercises
• Balance training program to prevent injury and
  overuse
• Use a spotter

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Strength conditioning principles

• Repetition performing the particular exercise
  one time
• Set grouping of a specific exercise into a
  number of repetitions
• Resistance the opposing force to a muscle
  contraction
• Strength size high resistance / low
  repetitions
• Muscular endurance low resistance / high
  repetitions
• Power rapid movements