ESS 410: Exam 2

when should explosive training be done

early in session - prior to onset of fatigue or loss of eccentric control

total force = --- + ---

elastic components; contractile force

sumo deadlift

emphasizes glute and hip control

traditional deadlift

emphasizes hip extension and resisting spinal flexion

plyometric training optimizes

engagement of muscle spindle

motor learning

establishment and retention of new patterns

ballistic movement

forced and rapid lengthening of the muscle followed by shortening of that muscle, creating an elastic rubber band like effect of energy release

maximum acceleration training

generating high velocities and rates of force production

plyometric training desensitizes

golgi tendon organ

what happens when eccentric strength, neuromuscular efficiency, and stabilization strength are optimized

greater concentric force production

bench press with retracting and arching

improves involvement of synergistic muscles (lats and triceps)

when forces --- velocity ---

increases; decreases

how would benefit from balance training to develop intra and inter muscular coordination

inexperienced trainees

primary drive

intent to move; large messages from prefrontal cortex to depolarize large upper and lower neurons

single joint training does little to increase explosive power because

it does not train natural muscle synergies

the longer the period of amortization, the

less force we will be able to develop

experienced intramuscular coordination

less nonrecruited

inexperienced intramuscular coordination

more nonrecruited

insolation exercise may create --- and --- when used exclusively or in excess

muscle imbalances; movement inefficiencies

contractile component

muscle property enabling tension development by stimulated muscle fibers

gto when excited will cause

muscle to relax to prevent excessive stress and injury

both the degree and rate of motor unit recruitment is limited by

neuromuscular coordination

plyometric training improves --- & ---

neuromuscular efficiency; range of speeds set by central nervous system

over striding

not turning feet over quick enough - too fast of stride rate

why does advance power training utilize ballistic movement

optimize - motor unit recruitment - force production - effective muscular coordination

parallel elastic component (cell membranes and elastic tissue)

passive elastic property of muscle derived from the muscle membranes

series elastic component (tendons)

passive elastic property of muscle derived from the tendons - act as a spring to store elastic energy when a tensed muscle is stretched

our central nervous system is wired to prefer --- rather than ---

patterned movements; isolated movement

plyometric training often does not need to be coached much because

people naturally go into proper length-tension relationship position

length-tension relationship

perfect overlap of actin over myosin to produce proper force

eccentric loading phase increases muscle spindle activity by

pre stretching the muscle prior to activation

if there is a too fast of lengthening, the muscle spindle will

reflex pattern activates telling lower motor neuron to recruit more fibers

gto function

regulate amount of force going through tendon

muscle spindle function

regulate stretching (rate of length)

as we increase absolute strength, we shift the force velocity curve to the

right

internal feedback

sensory information utilized by body via - length tension relationships - force couple relationships - arthrokinematics

bench press with retraction

shoulder protective

force coupling: posterior oblique sub system function

stabilize SI joint

lateral sub system function

stabilize hip and femur

desensitizing the gto increases

stimulation threshold fro muscular inhibition

which neural adaptation becomes harder to develop as time goes on

strength

which neural adaptation progressives the fastest at the beginning of training

strength

plyometric training changes the range of speeds set by the central nervous system by utlizing

strength shortening cycle

force coupling

synergistic action of muscles to produce movement about a joint

under stride

too quick of feet turn over - short stride length

how to activate primal drive

- arousal techniques - application load

what does low force agility training do for movement system?

- dials in low spectrum fore vectors - stores new patterns

what does high force agility training do for your movement system?

- dials in of high spectrum force vectors - stores new patterns

ways to fix over striding

- downhill running - assisted bungee cord movement - towing mechanisms (getting pulled)

strength shortening cycle

- eccentric contraction (force reduction) - core neuromuscular stabilization - concentric contraction (force production)

stretch shortening cycle

- eccentric contraction (force reduction) - potential energy stored and used - concentric contraction (force production

plyometric training cycle

- eccentric loading phase - amortization stabilizing transition phase - concentric unloading phase

wide stance squat

- emphasize glutes and hamstrings - less dorsiflexion

new patterns are best acquired when we

- establish motor control - practice purposefully - accumulate experience

warm up should utilize

- exact pattern - exact repetition range - exact effort - similar speed - progressive build up

dysfunction in lateral sub system

- excessive pronation - excessive stress to foot, ankle, knee, hip

special senses

- eyes - touch receptors - vestibular apparatus

force coupling: posterior oblique sub system muscles

- gluteus maximus - latissimus dorsi - thoracolumbar fascia

force coupling: lateral sub system muscles

- gluteus medius - tensor fascia latae - adductor complex - contralateral quadratus lumborum

proprioceptors (internal receptors)

- golgi tendon organ - muscle spindle - joint mechanoreceptors

maximum effort days

- high force (>80% 1RM) - low speed - 3-5 reps x 1-3 sets

rippetoe squat

- improves leverages and emphasizes the lumbo-pelvic-hip complex over knee/quad - lower bar position

proper mechanics leads to

- increased efficiency - increased force production - increased speed of movement

weakening of gluteus maximus and or latissimus dorsi may also lead to

- increased tension in hamstring

force coupling: anterior oblique sub system muscles

- internal oblique - external oblique - adductor complex - hip external rotators

issues associated with anterior oblique system

- keeping neutral spine - exerting force in anterior w/ pitching back

traditional squat

- larger rom at hip and knee - more quad - more dorsiflexion

force coupling: shoulder extension muscles

- latissimus dorsi - teres major - posterior deltoid - triceps brachii

dynamic effort days

- moderate/low force (40-70% of 1RM) - moderate/high speed - 3-7 reps x 5-10 sets

increased movement efficiency cycle

- movement pattern initiated using stored patterns - patterns checked against cues from the internal and external environment - all information is summed in cns - motor output modified and improved

order that the body systems work on each other

- neuro - muscular - articular (skeletal)

dysfunction of any structure in the posterior oblique sub system can lead to

- si joint instability - low back pain

inputs to the cns come from

- special senses - internal receptors

external feedback

- sports performance professional - videotape - mirror - heart rate monitor

integrating speed and strength types of exercises

- sprinting - cutting - jumping - throwing

slow motor units

- type 1 - slow oxidative muscle fibers

fast fatigue resistant motor units

- type iia - oxidative glycolytic muscle fibers

fast fatigable motor units

- type iix - glycolytic muscle fibers

ways to fix under stride

- weighted vests - sled pushes and pulls - uphill running - partner resisted drills

trained reps for maximally developed strength

1-5

2 types of training days athletes should have

1. maximum effort 2. dynamic effort

6 mechanisms for increasing muscular power

1. optimize muscle synergies 2. increase rate and degree of motor unit of recruitment 3. generate additional force by loading elastic components 4. enhance muscle spindle activity 5. optimizing length tension relationship 6. desensitize golgi tendon organ

2 ways the membranes and tendons can lie along the muscle fibers

1. parallel 2. in series

2 major components of the elastic behavior of muscle

1. parallel elastic component 2. series elastic component

3 types of motor units

1. small (slow) 2. medium (fast fatigue resistant) 3. large (fast fatigable)

big 3 lifts

1. squat 2. bench 3. deadlift

power output is at ---% of max load

40-60%

untrained reps for maximally developed strength

5+

sensory information provides feedback about movement to

acquire and refine new skills through sensory sensations and perceptions

untrained motor unit recruitment

activate varying fibers at subpeak capacity to sustain movement - body shifts focus from strength to endurance to prevent injury

intermuscular coordination excite--- and inhibit ---

agonist; antagonist

movement system simplifies movement by

allowing muscles to act upon joints as a functional unit utilizing muscle synergies to activate frequently used motor patterns

while muscles may have ---, they lack ---

anatomical individuality; functional individuality

how would benefit from maximum acceleration training?

athletes with adequate eccentric control and stability

advanced power training utilizes

ballistic movement

proprioception

bodys ability to sense its relative position in space

motor unit

comprised of a single lower motor neuron and all the fibers it innervates

what happens when there is a loss of eccentric control

contractile does not load well causing elastic to take on all forces which causes injury

sensory information

data that the cns receives from sensory receptors to determine boys position in space and limb orientation

training the gto leads to

desensitization which allows us to produce more force at faster rates