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KIN 4010 (Strength and Conditioning)


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Haley Tanne


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[Front]


3 ways to prevent ADAPTATION
[Back]


progressive overload, variation, specificity

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KIN 4010 (Strength and Conditioning) - Detalles

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3 ways to prevent ADAPTATION
Progressive overload, variation, specificity
Neuromuscular characteristics
Strength, Hypertrophy, Power, Endurance
Variation types
Linear/undulating
Variant variables
Volume, intensity
Specificity categories (4)
Energy systems, muscle groups, movement patterns, force-velocity curve
Overtraining symptoms to monitor
Basal temperature, Resting Heart Rate
Back Squat muscles (3)
Butt, Hamstrings, Quads
Back Squat main actions (2)
Hip and Knee Extension
Back Squat derivatives
Forward step lunge, box squat, step ups
Conventional dead lift muscles (3)
Butt, Hamstrings, Quads
Deadlift main actions (2)
Hip and Knee Extension
Bench Press muscles (3)
Triceps, Anterior Deltoid, Pectoralis major
Bench press main actions (4)
Elbow Extension, Shoulder flexion, horizontal adduction, shoulder girdle abduction
Power Clean muscles (7)
Butt, Hamstrings, quads, calf, shoulders, back, triceps
Standing Push Jerk Muscles (7)
Butt, Hamstrings, quads, calf, shoulders, back, triceps
5 points of contact
Head, shoulders, butt, left foot, right foot
Greatest force production
Power CLean Snatch
What is the purpose of variable resistance training
Matches the changes in joint leverage (makes eccentric as hard as concentric)
Strong Man Training Lifts (uses and names)
Switches things up tire flipping, car pulling, farmers carry
Kettle Bell training (Pro and Con)
Accessory lift (CV fitness), not as good as traditional aerobic exercise
Bilateral deficit
Due to injury (rehabilitation) most beginners have this
Bilateral facilitation
Helps trained individuals improve bilateral movements by helping to activate agonists
Why test athlets (5)
1 assess athletic talent,2 goal setting (MOST IMPORTANT), 3 evaluate progress, 4 advance sport as whole, 5 prevent injury/overtraining.
Construct validity
Test explains previous knowledge
Face validity
Appearance to athlete that test measures what it's supposed to
Content validity
Experts deem that study is accurate
Criterion-referenced ability
Test results are measured towards a standard
Sequence of tests (7)
NAMSLFA Non Fatiguing, Agility, Max strength/power, Sprints, Local Muscle Endurance, Fatiguing anaerobic, Aerobic Capacity
Passive stretching
Instructor pushes and controls the stretching
RAMP
Raise, Activate and Mobiliza, Potentiate
RAMP duration
10-15 minutes
Specific warm up
10-20 minutes (similar action in sport—dynamic stretching)
Pre-event stretching should only be...
Dynamic stretching! The rest have bad reps...
Body weight training pro
Develops RELATIVE strength
Body Weight Training con
Hard to develop ABSOLUTE strength
Machines VS free weights
M: offer greater stability and allow specific muscle targeting FW: Cause greater activation of stabilizer muscles (specificity AND instability)
Instability devices con
Lowers output of exercise by 30% compared to ground based
Single Sets are good for...
Novice/intermediates
Exhaustion sets are good for...and train...
Intermediate/advanced Hypertrophy/endurance
Circuit Programs are best for... and train...
Intermediate/advanced Endurance
Forced Reps are good for... and train...
Intermediate/advanced Hypertrophy/endurance
Super sets train...
Hypertrophy + endurance
2 musts for strength gains
-You must have proper rest -you must lift heavy
Lower body strength before power lifting
1.5-2.0 X body weight back squat
Upper body strength before power lifting
1-1.5 X body weight bench press
5 factors for selecting specific tests
1 metabolic specificity 2 Biomechanics 3 age/sex 4 Environment 5 training status
Plyometrics definition
Powerful movements eccentric followed by explosive concentric contraction
Main goal of Plyometrics
To go through amortization phase as fast as possible
Stretch-Shortening Cycle
Eccentric--> amortization --> concentric
Contractile component
Actin/myosin/contractile unit
Order of plyometrics
Least intense-->most intense Double leg--> single
What decreases plyometric effect
Aerobic + heavy lifting
Speed endurance
Ability to develop force quickly AKA power
Phases of Speed (3)
1) acceleration 2) max velocity 3) sustaining max velocity (AKA speed endurance)
Factors effecting speed (3)
Energy systems, neuromuscular systems, technical (mechanical factors) *ALL can be improved by Sprints + Resistance Training
What is impulse
Change in momentum
Most important factors of sprinting (2)?
1) rate of force development 2) Proper biomechanics
Start Phase
First 3 steps, pushing driving/head position
Acceleration phase
8-10 strides, forward lean + stride frequency
Max velocity phase
Arm action, upright
Sustaining max velocity phase
Maintain technical efficiency to finish
2 common mistakes of sprinting
1) too low out of blocks 2) broken at the waist
2 parts of agility
1) Change of direction ability 2)Perceptual cognitive
6 skills of perceptual cognitive
1)visual scanning 2) Pattern recognition 3)anticipation 4)knowledge of situation 5)decision making 6) reaction time
Training speed and agility focuses (4)
1) quality over quantity 2) Proper technique 3) specificity 4) developing supportive characteristics
Training goals for speed (2)
1) decrease ground time 2) improve stretch shortening cycle
Acceleration workouts
10-20m sprints
Max speed workouts
20-60m sprints