Muscular Fitness, Strength

Strength and power are essential elements of most sport specific training programmes. When these elements are well understood they can provide vital athletic specific attributes that can make the difference between a good and an elite athlete. If not understood, the outcome can supress potential, performance and could leave the athlete open to injury.

A) Tension increases B – C) Muscle stretches, no longer butting against Z line able to produce tension (to an optimal point) D) If the fibre is lengthened further, less overlap between myosin and actin means less opportunity to develop tension

Isometrics, Dynamic Constant External Resistance (DCER), IsoKinetics, Plyometrics

No change in length within the muscle

Pros ↑ strength and hypertrophy Help prevent atrophy during immobilisation Cons No strength gained specific to the joint no gain in functional strength

Think free weights or smith machines

Pros Can change the speed to mimic sport Weight machines = easy to use, isolate muscle groups Free weight = cheap Cons Fixed plane of motion Free weights = greater proprioception, balance and coordination

Maximal forces

Pros Good for rehab as speed is controlled Cons Specialised, expensive equipment Strength gains specific to training velocity

Maximal forces

Pros ↑ speed of movement and muscular power Use of SSCycle Cons ↑ Injury risk in untrained/overweight

Force during shortening < isometric force *The faster the movement the less time myosin heads have to attach to binding site Force during lengthening > isometric force: Compliant portion of myosin stretched further than during isometric force Forcible detachment of myosin heads with stretch

Joint anatomy Active Condition of the muscke Muscle size Passive insufficiency Fatigue Temperature Neurologicla activaiton

Position of the joints and muscles Types of muscle action - Isometric - Isotonic Velocity of contraction

Needs Analysis, Exercise Selection, Training frequency, Exercise order, Training load, Muscular adaptations, Volume, Rest

Depends on – Training goal – Load – Muscles targeted – Fatigue state – Injury state – Age – Fibre type – Genetics

• total amount of weight lifted in a training session. Rep volume – total number of reps performed in a training session. Load volume = volume x rep volume (e.g. 2x sets of 10 reps with 50kg = 2x10x50= a load volume of 1000kg

– Neural: motor unit recruitment, rate coding, motor unit synchronisation, neuromuscular inhibition Morphological: muscle cross-sectional area due to muscle fibre CSA (particularly type II) and architecture, musculotendinous stiffness

Pernation angle the way the fibres are lined up higher the angle the more fasicles that can fit together resulting in higher force

Strength* ≥85% ≤6 reps Power: (single-effort event) 80-90% 1-2 Representation Power: (multiple-effort event) 75-85% 3-5 Reps Hypertrophy 67-85% 6-12 Rep Muscle Endurance (LME) $67% ≥12 Reps

Training needs Ananaylis: - Work on areas of weakness, maintain areas of strength Exercise Classification - Core (multi-joint) – sport function - Assistance (single-joint) – less linked to sport function Fatigue - Fatigue erodes skill (more skilful exercise first) Strength & Foundation - Stable platform for dynamic movement (think back to kinesiology) Muscle Balance - Between muscle groups (agonist and antagonist) - To off-set needs of sport specifics (e.g. tennis, fast bowler) Extras - Monotony - Overload

Alternate lower and upper bodya – Lower kinetic chain and Upper kinetic chain – Good for beginners / youth / groups – Good for general fitness / strength (whole body approach) – Good for diluting emphasis (e.g. cyclists) – Remember responses (upper and lower) might differ (Folland & Williams 2007) Push and Pull – Protraction and retraction – Good for muscle balance – Good for beginners / youth / groups Mult joint then single joint – Large muscle areas first – Good functional approach

Sport season Frequency guidelines (sessions per week) Off-season 4-6 Preseason 3-4 In-season 1 - 3 Postseason (Active rest) 0-3 In conclusion, there is strong evidence that resistance training frequency does not significantly or meaningfully impact muscle hypertrophy when volume is equated. Thus, for a given training volume, individuals can choose a weekly frequency per muscle groups based on personal preference.

Exercise Types Core & Assistance Exercise: Main muscle/joints invloved Assistance = injury prevention Strength Main load is on the spine Power = explosive