Strength and Flexibility
- Created by: 12klatimer
- Created on: 31-05-18 14:56
View mindmap
- Strength and Flexibility
- Strength
- Types
- Dynamic (power)
- characterised by movement
- muscles lengthen and shorten
- Causes movement
- Isotonic - Eccentric and Concentric
- muscles lengthen and shorten
- characterised by movement
- Static
- Force applied against a resistance without movement
- Isometric
- no change in length of muscle
- Force applied against a resistance without movement
- Maximum
- maximal force applied to a resistance in one contraction
- Explosive
- max force in one or a series of contarctions
- strength reflex mechanism where stretched before concentrically contracting
- recoil adds to the contraction force
- Fast Glycolytic / anaerobic performance
- Strength endurance
- ability to apply a force over a period of time from a given muscle group
- without impact of fatigue
- ability to apply a force over a period of time from a given muscle group
- Dynamic (power)
- The ability of the body to apply a force
- types of training and adaptations
- the amount of weight being used is based on percentage of 1 rep max
- 85% to improve muscle strength
- 70% build explosive
- 50% - strength endurance
- weight training - free weights
- altered to develop types of strength, used by all, develops agonist and fixator muscle
- can be dangerous when reaching 1 rep max, required spotter, minimal safety features
- multigym
- adjustable weight stack for suitability, multiple movements in one machine
- hard to isolate specific movements
- plyometric
- series of explosive strength exercises
- aimed at speed of muscle contractions
- higher eccentric contraction force stored to be released for concentric contraction
- series of explosive strength exercises
- HIIT
- rest periods, strength endurance, combines all others and using body weight, hugely flexible
- Adaptations
- neural pathways
- initiated due to signal to cerebellum
- greater recruitment of FG and FOE fibres
- reduced inhibition to stretch reflex
- increased recruitment of motor units and speed/strength/power output
- initiated due to signal to cerebellum
- Muscle and connective tissue
- tendons, ligaments etc need to strengthen
- increased stability, bone density, better calcium absoption
- muscular hypertrophy
- greater muscle fibre size and force of contraction
- tendons, ligaments etc need to strengthen
- Metabolic function
- increased ATP, Phospocreatine and glycogen stored
- better tolerance and removal of lactic acid - delays OBLA
- Increases anaerobic threshold
- neural pathways
- the amount of weight being used is based on percentage of 1 rep max
- Types
- Flexibility
- Types of training
- static
- Active
- self move joint into stretch position
- Passive
- with aid of partner - taken beyond point of resistance
- contract agonist to stretch antagonist
- Active
- Isometric
- holding a stretched position with use of partner or apparatus, 7-20 seconds
- overcome stretch reflex, creates greater stretch in both resting and stretched fibres
- cane damage tendons and other connective tissue, avoided buy u16s
- Proprioceptive neuromuscluar facilitation
- Desensitise the stretch reflex to increase range of movement
- Controlled
- heavy warm up, cause injury
- Ballistic
- explosive or dynamic movements, momentum to force the joint through an extreme range of movements
- HR raiser, pump oxygenated blood
- Tiring - fatigue - injury, hard to desensitise stretch reflex
- Dynamic
- taking a joint through its full range of motion with control of entry and exit, not extreme range
- not full range of movement
- static
- the range of movement around a joint
- Adaptations
- Increased resting length, to reduce reflex
- improved elasticity - inhibition from antagonist
- Greater range of movement
- Types of training
- Strength
Comments
No comments have yet been made