SUPERTRAINING Sixth Edition-Expanded Version
|
|
- Laurence Patterson
- 7 years ago
- Views:
Transcription
1 SUPERTRAINING Sixth Edition-Expanded Version Yuri Verkhoshansky Mel C. Siff
2 CONTENTS Acknowledgements.i 1. STRENGTH AND THE MUSCULAR SYSTEM 1 Objectives What is Strength? The Origins of Strength Training Science Pioneers of Strength Training The Divergence of Training Philosophies The Modern Era Dawns The Fundamental Principle of Strength Training Neural Changes with Training Strength Deficit 1.1 Preliminary Issues Resistance Training for Different Purposes Factors limiting Strength Production.12 Trainability Neuromuscular Efficiency Biomechanical Efficiency Psychological Factors Pain and Fear of Pain Injury and Fear of Injury Fatigue 1.2 Fundamental Biomechanics of Strength 17 Biomechanics and Training Initial Implications of Mechanics Mass and Acceleration Issues Muscle Tension and Training Stimulus Application of Basic Biomechanics 1.3 A Philosophy of Physical Training Specificity in Training Strength and Fitness 32 Fitness, Preparedness and Work Capacity 1.6 The Nature of Strength 33 Determinants of Strength Shock Training and Plyometrics Strength and Connective Tissue 1.7 The Muscle Complex The Structure of Muscle 35 Further Muscle Research A Model of the Muscle Complex.40 Further Information on Collagenous Tissues The Structure and Function of Ligaments and Tendons Mechanical Loading of Collagenous Tissue The Role of Stored Elastic Energy The Influence of Exercise on Connective Tissue A Modified Muscle Model Implications of the Muscle Model for Flexibility The Relationship between Stability and Mobility Classification of Muscle Actions Cocontraction and Ballistic Movement Types of Muscle Action..51 Quasi-isometric Action 1.11 The Triphasic Nature of Muscle Action 54 ii
3 1.12 Types of Muscle Fibre 55 Slow and Fast Twitch Muscle Fibres Muscle Protein Isoforms Muscle Fibres and Training Further Aspects of Muscle Plasticity The Implications of Ballistic Research 1.13 The Mechanism of Muscle Growth...65 The Effects of High versus Moderate Intensity Exercise 1.14 Neurophysiological Aspects of Exercise Bioenergetics and the Energy Systems The Energy Systems and Types of Activity Energy Mechanisms The Short-Term Energy System The Intermediate Energy System The Long-Term Energy System Implications for Physical Conditioning Hormonal Factors and Strength Training Adaptation and the Training Effect..82 The Effects of Stress The General Adaptation Syndrome.83 Adaptive Reconstruction versus Supercompensation The Biochemistry of Adaptation in Sport 85 The Specificity of Biochemical Adaptation The Sequence of Biochemical Changes during Training General Theories of the Training Process 87 Single-Factor Model of Training Two-Factor Model of Training The Concept of Progressive Overload Training A Model of Physical Fitness SPORT SPECIFIC STRENGTH TRAINING..95 Special Strength Training The Russian System of Classifying Athletes The Early Stages of Strength Training 2.1 Schemes for Perfecting Movements Increasing the Working-Effect of Movements Perfecting the Motor Structure of Sports Movements.100 The Kinematic Pair The Kinematic Chain The Kinematic System Perfecting the Kinesiological Pattern of Movements Specialisation to Develop Sports Mastery Specific Forms of Producing Muscular Strength Sports Implications of Strength Indices The Functional Topography of the Muscular System Motor Specialisation in Developing Sports Mastery Heterochronicity Specialisation Processes iii
4 2.3 Characteristics of Physical Fitness The Structure of Physical Fitness The Interrelation between Motor Abilities..117 General and Partial Connections Essential and Non-essential Connections Positive and Negative Connections Direct and Indirect Connections The Structure of Motor Abilities General Concepts of the Structure of Physical Fitness FACTORS INFLUENCING STRENGTH PRODUCTION The Regimes of Muscular Work Qualitative Characteristics of Strength Explosive Strength Quickness and Reactive Ability Speed, Speed-Strength and Quickness Strength-Endurance The Influence of External Conditions on Strength The Influence of the Pre-working State of the Muscles The Effect of the Load on Speed of Muscle Contraction 146 Contraction Speed and Strength in Acyclic Activity Limitations of the Force-Velocity Relationship Contraction Strength and Speed in Cyclic Activities The Effect of Strength on Speed of Muscle Action.149 Speed-Strength and Strength-Speed The Interrelation between Strength and Other Fitness Factors The Relationship between Strength and Posture Strength Variation with Postural Change Strength, Safety and Pelvic Tilt The Effect of Head Position on Strength Strength, Symmetry and Limb Alignment The Dependence of Strength on Bodymass The Relationship between Strength and Height The Relationship between Strength and Age The Relationship between Strength and Gender The Increase in Human Strength over Time Factors increasing the Working Effect of Strength The Warm-up and Pre-Activity Preparation The After-effect of Muscle Activity Additional Movement Preparatory Movement Coordination in Muscular Work Efficiency of Energy Expenditure Emotion and other Psychological Factors The Effect of Cold Application Breathing and Strength Production Strength Development and Proprioception Flexibility and Sporting Performance A Definition of Flexibility The Effects of Stretching The Neuromuscular Component of Flexibility Components of Joint Flexibility..179 iv
5 3.5.5 Parameters of Flexibility Soft Tissue Biomechanics and Flexibility Flexibility, Stability and Muscle Activity The Influence of Exercise on Connective Tissue Stretching Techniques The Use of Ballistic Stretching Low Flexibility versus Non-Functional Muscle Tension The Stretching Matrix System Is Stretching Always Necessary? 3.7 The Movement Matrix System..193 Limitations of Anatomical Movement Analysis 4. THE MEANS OF SPECIAL STRENGTH TRAINING The Problem of Training Means Characteristics of Strength Increase The Effect of Strength Training Means..204 Algebraic Relations and Training Steps Towards Structuring the Training Process 4.2 Different Means of Strength Development Electrostimulation The Physiological Effects of Electrostimulation Reasons for Conflicting Research Clinical Applications of Electrostimulation Further Research Findings An Integrated Theory of Electrostimulation The Use of Electrostimulation in Training..214 The Integrated Use of Electrostimuiation Sports Functional Electrostimulation Overtraining and Restoration Concluding Remarks Resistance and Strength Training Kinetic Energy and Strength Processes Isometric Training 223 Isometric Training and Angular Specificity Isometric Endurance Recovery after Isometric Activity Other Aspects of Isometric Activity Loadless Training Eccentric Training Isokinetic and Other Training Means The Isokinetic Training Method Limitations of the Isokinetic Method.233 Fundamental Biomechanics of Isokinetic Devices Recommended Strength Ratios Functional Anatomy Muscle Physiology The Importance of Specificity Concluding Remarks Static-Dynamic Methods Choice of Muscle Training Regimes The Use Of Training Machines Functional Resistance Machines Non-Functional Resistance Machines..238 v
6 Machines and the Variable Resistance Philosophy The Training Safety of Machines The Efficiency of Machine Training The Concept of Symmetric Training The Concept of Muscle Isolation Dynamic Correspondence as a Means of Strength Training The Amplitude and Direction of Movement..242 Parachute Resistance Training The Accentuated Region of Force Production The Dynamics of the Effort The Rate and Time of Maximal Force Production The Regime of Muscular Work Correspondence of Training Means to the Sports Movements Strength Training and General Endurance 248 Oxidative Capacity and Muscular Endurance Strength Training and General Endurance The Process of Functional Specialisation Factor Analysis 5. THE METHODS OF SPECIAL STRENGTH TRAINING The Problem of Methods Some Implications of the Laws of Dynamics 5.2 General Principles of Special Strength Training The Development of Maximum Strength..258 The Repetitive Effort Method The Brief Maximal Tension Method Autoregulating Progressive Resistance Exercise (APRE) The Development of Speed-Strength The Development of Explosive Strength and Reactive Ability..267 The Plyometric Method Plyometrics as a Discrete Training System Plyometric Training and Safety The Fundamental Theory of Plyometrics The Prescription of Plyometric Exercise Asymmetric Plyometrics Non-Impact Plyometrics Non-Impact Plyometrics in Sports Training Resisted and Water Plyometric Training Analysis of Popular Texts on Plyometrics Plyometrics and the Brain Various Shock Methods The Development of Strength-Endurance Application of Special Strength Training Means Interaction between Different Training Means A Sequential System of Training Means The Conjugate Sequence System of Training Means The Principal Aims of Special Strength Training Converging the Partial Effects of Strength Training Means Acceleration of Specific Adaptation Specific Correspondence of The Training Effect Maintaining the Strength Training Effect Cross Training in Sport Circuit Training.300 vi
7 6. ORGANISATION OF TRAINING The Development of Training Organisation Ways of Organising Training Periodisation as a Form of Organisation.316 Definitions and Fundamental Concepts Preparatory Phases of Training Further Phases and Principles Acquisition and Stabilisation of Technical Skills Types of Periodisation Calculation of the Parameters of Periodisation..323 Drawing up the Periodisation Scheme Cybernetic Programming and Periodisation Training Intensity, Heart Rate and Other Tests Non Technological Testing The Relationship between Intensity and Volume The Periodisation Controversy.333 Chronobiology and Periodisation 6.4 Training as an Objective of Management Prerequisites for Organising Training Basic Management Theory Human Needs and Motivation 339 Maslow's Hierarchy of Needs Other Theories of Needs Expectancy Theory of Motivation Management Models The Traditional Model The Managerial Grid Situational Leadership The Leadership Continuum Decision Making and Problem Solving 6.7 Classification of Sports Characteristics of the Training Process Adaptation to Intense Muscular Work Structural-Functional Specialisation in Training The Structure of Special Physical Preparedness Preparedness and the Training Load The Training Load and its Effect Factors determining the Training Effect The Contents of the Loading Specificity of the Load Training Potential of the Loading The Volume of the Training Load The Organisation of Training Loads The Long-Term Delayed Training Effect..362 The Delayed Training Effect and Long Duration Work Concluding Comments 6.11 The Dynamics of Training in the Annual Cycle 368 vii
8 6.12 Principles of Programming and Organising Training Forms of Constructing Training Organisational Aspects of Structuring Training 368 Complex Training Unidirectional Training Concentrated Loading Problems with Concentrated Loading The Use of Concentrated Loading Use of the Conjugate Sequence System Constructing Training by Functional Indicators Primary Aims in Programming Training Models for Structuring Annual Training Examples of Descriptive Modelling The Composition of the Concentrated Loading Volume A Model for Sports requiring Explosive Strength A Model for Medium Duration Endurance Sports A Model for Long Duration Endurance Sports A Model for Sports requiring Tricyclic Periodisation More Advanced Use of Concentrated Loading Practical Principles of Programming A Sequence for Programming Annual Training Managing the Training Process The Future of Programming Training STRENGTH TRAINING METHODS Bodybuilding and Other Strength Training Methods Maximal Methods Supramaximal Methods Circa-maximal Methods Submaximal Methods Reactive Methods Miscellaneous Methods Methods for Overcoming Barriers Concluding Remarks 7.2 PNF as a Training System Definition and Scope of PNF Relationship of PNF to Physical Conditioning The Fundamentals of PNF The Principles of PNF Procedures of PNF Patterns of PNF Positions and Postures of PNF Pacing in PNF Modifications to PNF..410 Pattern Deviations and Safety Factors Functional Neuromuscular Conditioning Combinations of Resistance Methods.411 Scientific Analysis of Different Combinations 412 Accelerated Powermetrics Muscle Training A Summary of Movements of the Joints Examination of Some Joint Actions viii
9 7.5 Use of the Strength Training Compendium Training for Hypertrophy? DESIGNING SPORT SPECIFIC STRENGTH PROGRAMMES Preliminary Considerations Needs Analysis and Sports Modelling..423 Selection of Training Needs General Fitness Issues Injuries Training to Avoid Injury Training of the Soft Tissues 8.3 The Training Programme 428 Components of the Training Programme Statute of Fitness Limitations The Minimax Principle and Training Economics List of Popular Resistance Exercises 8.4 Classification of Exercises for Sports Training Principles of Exercise Classification Classification of Weightlifting Exercises 434 Categorisation of Fundamental and Additional Exercises General Preparatory Exercises in Weightlifting List of Exercises in Weightlifting Training Examples of Powerlifting Exercises Examples of Hybrid Lifting Exercises 8.5 Overtraining Restoration and Stress Management..444 Stress and Restorative Measures Application of Restorative Measures Restorative Means Massage Methods Massage Variables Further Fundamentals of Sports Recovery Complexes and Periodisation in Restoration Research into Restoration Methods Sports Science and Stress Management 8.7 The Use Of Testing 456 The Vertical Jumping Test Muscle Strength Ratios Work Capacity and Functional Pressure Tests 8.8 Injury and Safety in Strength Training..460 Biomechanics of the Injury Process General Biomechanical Causes of Injury Injury Prevention by Imperfection Training 8.9 Safety and Training Apparel Lifting, Belts and Breathing Shoes and Safety..468 Shoe Design Shoes in the Weights Facility 8.10 Safety and Machine Training Protection by the Muscles 472 ix
10 8.12 Towards the Future 473 Non-Physical Factors Lessons from Modern Physics Changes of State Fuzzy Fitness Application of New Methods Innovations in Testing Kinaesthetic Manipulation and Education Advances in Methods of Coaching Concluding Remarks REFERENCES AND BIBLIOGRAPHY 481 INDEX ADDENDUM Laws of Sports Mastery: Principles of Training..504 Introduction Understanding compensatory adaptation Current adaptation reserves of the body The adaptation strategy Specificity of protein synthesis during adaptation Essentials of the constructive effects of the adaptational process Heterochronism of the adaptational restructuring Functional economy of the adapted body The optimal regime of adaptation The phenomena of decreasing of immunological reactivity General schematic of the adaptational process during sports activity.542 CONCLUSIONS 544 Bibliography in Russian 552 Bibliography not in Russian The Shock Method for Developing Power 563 What is reactive ability? What is the Shock method? History of the Shock Method..563 Guidelines for using the shock method Technique of the depth jump..565 Recommendations for using depth-jumps..566 Program to develop explosive strength and reactive ability of the leg muscles.567 Program for Perfecting Starting Acceleration 572 Program for improvement of ball throwing speed..575 CONCLUSIONS 577 x
History of Plyometrics
Plyometric Training History of Plyometrics First formalized in the early 1960 s as a scientific training system by Dr. Yuri Verkhoshansky Earliest published use of the term seems to be in a Soviet publication
More informationThe Rehabilitation Team
Considerations in Designing a Rehab Program Philosophy of Sports Medicine Healing Process Pathomechanics of Injury Psychological Aspects Goals of Rehab Chapter 1 Group effort The Rehabilitation Team AEP/Athletic
More informationExercise Physiologist
Considerations in Designing a Rehab Program Philosophy of Sports Medicine Healing Process Pathomechanics of Injury Psychological Aspects Goals of Rehab Reading: Chapter 1 Quiz 1: Anatomy review Group effort
More informationChapter 9: Strength Training Program Design. ACE Personal Trainer Manual Third Edition
Chapter 9: Strength Training Program Design ACE Personal Trainer Manual Third Edition Introduction There are six (6) types of resistance training: 1. Isometric force development 2. Concentric force development
More informationTHE BADMINTON ASSOCIATION OF ENGLAND MISSION STATEMENT
THE BADMINTON ASSOCIATION OF ENGLAND MISSION STATEMENT Badminton is an Olympic Sport It is played by groups, families and individuals of all ages and it provides a healthy, lifelong sport activity that
More informationEligibility The NCSF online quizzes are open to any currently certified fitness professional, 18 years or older.
Eligibility The NCSF online quizzes are open to any currently certified fitness professional, 18 years or older. Deadlines Course completion deadlines correspond with the NCSF Certified Professionals certification
More informationHow To Train For Flexibility
FLEXIBILITY It has been proven that participating in a flexibility program will have numerous benefits. A flexibility-training program is a planned and deliberate program of specific stretching exercises
More informationStrength and Stability Training for Distance Runners By Ben Wisbey
Strength and Stability Training for Distance Runners By Ben Wisbey Strength training is one of the most commonly discussed topics amongst distance runners, generating great debates with many strong opinions.
More informationPrevention & Management of ACL Injury. Ian Horsley PhD, MCSP Lee Herrington PhD, MCSP
Prevention & Management of ACL Injury Ian Horsley PhD, MCSP Lee Herrington PhD, MCSP ACL injury ACL injury 30/100,000, 40% sports injuries (NHS) Limited statistics in UK related to sport Rugby Union 2002-2004
More informationProgression Models in Resistance Training for Healthy Adults
POSITION STAND Progression Models in Resistance Training for Healthy Adults SUMMARY American College of Sports Medicine Position Stand on Progression Models in Resistance Training for Healthy Adults. Med.
More informationFitness Training and Programming
Unit 9: Fitness Training and Programming Unit code: QCF Level 3: Credit value: 10 Guided learning hours: 60 Aim and purpose D/502/5619 BTEC National The aim of this unit is for learners to be able to plan
More informationChapter 6. Components of Elasticity. Musculotendinous Unit. Behavioral Properties of the Musculotendinous Unit. Biomechanics of Skeletal Muscle
Chapter 6 Behavioral Properties of the Musculotendinous Unit 1) extensibility: ability to be stretched or to increase in length 2) elasticity: ability to return to normal resting length following a stretch
More informationCPT. Content Outline and Domain Weightings
Appendix J CPT Content Outline and Domain Weightings National Academy of Sports Medicine (NASM) Page 147 National Academy of Sports Medicine - Certified Personal Trainer (CPT) Content Outline Domain I:
More informationRehabilitation. Modalities and Rehabilitation. Basics of Injury Rehabilitation. Injury Rehabilitation. Vocabulary. Vocabulary
Modalities and Rehabilitation Rehabilitation Chapter 12: Basics of Injury Rehabilitation Vocabulary Balance: ability to maintain our center of gravity over a base of support Kinesthesia: the ability to
More informationPlyometric Training. Plyometric Training. chapter
chapter 16 Plyometric Training Plyometric Training David H. Potach, PT; MS; CSCS,*D; NSCA-CPT,*D Donald A. Chu, PhD; PT; ATC; CSCS,*D; NSCA-CPT,*D; FNSCA Chapter Objectives Explain the physiology of plyometric
More informationRehabilitation Documentation and Proper Coding Guidelines
Rehabilitation Documentation and Proper Coding Guidelines Purpose: 1) Develop a guide for doctors in South Dakota to follow when performing reviews on rehabilitation cases. 2) Provide doctors in South
More informationManaging Training Adjustments for Speed and Power Athletes Boo Schexnayder, Schexnayder Athletic Consulting. Introduction
Managing Training Adjustments for Speed and Power Athletes Boo Schexnayder, Schexnayder Athletic Consulting Introduction For years, periodization has been the buzz word associated with process of planning,
More informationWhat Are the Health Benefits Associated with Strength Training?
Strength Training Program Necessary Basic information to obtain results. -- Most of the information contained in this handout is based on information gathered, researched, and presented by the National
More informationArchery: Coaching Young Athletes. Developing Fundamental Movement Skills
Archery: Coaching Young Athletes Developing Fundamental Movement Skills Make a long term commitment Long Term Athlete Development Long Term Athlete Development (LTAD) is a strategy for helping youngsters
More informationProgram of Study: Bachelor of Science in Athletic Training
Program of Study: Bachelor of Science Training Program Description Athletic training, as defined by the National Athletic Trainer s Association, is practiced by athletic trainers, health care professionals
More informationPlyometric Training for Track and Field Indiana High School Clinic 2008 Larry Judge, Ph.D. Ball State University
Plyometric Training for Track and Field Indiana High School Clinic 2008 Larry Judge, Ph.D. Ball State University What is Plyometric Training? Exercises like hopping, skipping, jumping, bounding, depth
More informationNeuromuscular Adaptations to Training
Neuromuscular Adaptations to Training Baechle Chapter 4, pp. 143-151, 151, Powers & Howley pp. 253-255 255 Lecture Overview Neural Adaptations Skeletal Muscle Adaptations Connective Tissue Anatomy Connective
More informationCalifornia Subject Examinations for Teachers
CSET California Subject Examinations for Teachers TEST GUIDE PHYSICAL EDUCATION SUBTEST I Subtest Description This document contains the Physical Education subject matter requirements arranged according
More informationNew Research More research has been done in the past decade in the area of strength and conditioning than in the five decades prior to 1987
Designing a Resistance Training Program for the Track and Field Athlete 2010 Illinois State High School Clinic Larry Judge Ph.D. Ball State University Muncie, IN USA Overall Core Control To be successful
More information1.1.1 To include: Body language - facial expressions, gestures, eye contact and posture
Unit 415 Delivering Personal Training Sessions Recommended Guided Learning Hours: 58 Credit value 9 QCF Unit Number J/600/9053 1. Understand how to instruct exercise during personal training sessions 1.1
More informationJAPANESE KINESIOLOGY COURSE DESCRIPTION. WEST LOS ANGELES COLLEGE 2014 2016 CATALOG (revised Fall 2015) 209. (Replaces Physical Education )
JAPANESE 1 Elementary Japanese I (5) This course provides the fundamentals of the Japanese language with emphasis on the spoken word. The Japanese syllabary for Hiragana, Katakana and basic Kanji are introduced.
More informationKinesiology. Kinesiology. Associate Degree. Certificates. Contact Information. Full-Time Faculty. Certificate of Achievement. Personal Fitness Trainer
Kinesiology Associate Degree Students interested in the field of kinesiology can earn an Associate in Arts degree in Liberal Arts with an Area of Emphasis in Applied Health, Nutrition, and Kinesiology
More informationdotfit Certification Integrated Training
The Scientific Rationale Today s Society To understand the rationale behind integrated training, it s imperative for the health and fitness professional to first understand the current state of today s
More informationChapter 4 Exercise Metabolism and Bioenergetics:
CPT Study Guide, Version 4 On the actual exam, you will be tested in the following subject areas (exam breakdown): Basic and Applied Sciences Assessment Exercise Technique and Training Instruction Program
More informationGCE PHYSICAL EDUCATION PE2 UNIT GUIDE. Content Title: Methods of training. Practical Application/Explanation. Fartlek training. Continuous training
Content Title: Methods of training Key points GCE PHYSICAL EDUCATION Different methods of training How to design specific training sessions How to design a training programme PE2 UNIT GUIDE Practical Application/Explanation
More informationAerobics: Knowledge and Practice
Aerobics: Knowledge and Practice Brought to you by the Wellness Center and Vanderbilt Recreation Group Fitness Program Overview The goal of this self-study course is to provide aspiring aerobics instructors
More information9 TH GRADE KINETIC WELLNESS
Teacher: Mr. Hartung 9 TH GRADE KINETIC WELLNESS Introduction to 9 th Grade Physical Education Introduction/Overview Chapter 1 10 reasons to get and stay in shape - Key terms you should be able to define
More informationTHE JAVELIN THROW AND THE ROLE OF SPEED IN THROWING EVENTS
THE JAVELIN THROW AND THE ROLE OF SPEED IN THROWING EVENTS By Peter Ogiolda German coach Peter Ogiolda presents an analysis of the different phases of the javelin technique and examines the importance
More informationThe Detection of Neural Fatigue during intensive conditioning for football: The Potential of Transcranial Magnetic Stimulation
The Detection of Neural Fatigue during intensive conditioning for football: The Potential of Transcranial Magnetic Stimulation Carl Wells PhD Sport Science Lead, Perform, National Football Centre, St.
More informationStrength Training For Runners
Strength Training For Runners Be the strongest, fastest athlete you can be Agenda Why to strength train and the benefits Myths about runners and strength training What to do How often Example program About
More informationMASTER OF PHYSIOTHERAPY (MPT) DEGREE EXAMNIATION SECOND YEAR BRANCH V- SPORTS PHYSIOTHERAPY PAPER- II PHYSIOTHERAPY INTERVENTIONS (SPECIALITY II)
[LA135] Sub. Code : 8135 MASTER OF PHYSIOTHERAPY (MPT) DEGREE EXAMNIATION BRANCH V- SPORTS PHYSIOTHERAPY PAPER- II PHYSIOTHERAPY INTERVENTIONS (SPECIALITY II) Q.P.Code: 278135 (180 Min) Answer ALL questions
More informationStrength Training. Designed Specifically for Novice/Junior/Senior Skaters and Coaches
Strength Training Designed Specifically for Novice/Junior/Senior Skaters and Coaches Strength Training Instructor Guidelines Instructor Qualifications A. Degree in exercise, physical education or sports
More informationStrength and Conditioning Program
Strength and Conditioning Program Guidelines All speed work must be performed when the body is fully rested. Proper sprinting techniques must be taught and mastered by the player. Adequate rest must follow
More information5TH GRADE FITNESS STUDY GUIDE
PHYSICAL EDUCATION 5 TH GRADE FITNESS STUDY GUIDE PART I. Revised 5-13 DIRECTIONS: Review the following terms and concepts. Do not try to memorize the definitions, rather think about and understand: 1)
More informationModule F SKELETAL SYSTEM & ARTICULATIONS
Module F SKELETAL SYSTEM & ARTICULATIONS Topic from General functions of bone & the skeletal system Structural components microscopic anatomy Structural components gross anatomy Physiology of embryonic
More informationStrength, Size, or Power?
Strength, Size, or Power? Helen M. Binkley, Ph.D., CSCS*D, NSCA-CPT Which one are you training for strength, size, or power? First, let s identify what each of these are. Strength is the ability to produce
More informationBASIC PROPERTIES OF MUSCLE
BASIC PROPERTIES OF MUSCLE 18-1 Lecture Overview Muscles and motion Muscles Muscle structure Relevant properties Force-length properties Muscle states Force-velocity relationship Muscle fiber types Isometric
More informationIntroduction. Is youth strength training safe?
STRENGTH TRAINING FOR YOUNG ATHLETES Scott Riewald, PhD, CSCS, NSCA-CPT and Keith Cinea, MS, CSCS, NSCA-CPT National Strength and Conditioning Association Education Department Introduction More and more,
More informationDepartment of Health and Exercise Science
Colorado State University 1 Department of Health and Exercise Science Office in Health and Exercise Science Complex, B220 Moby (970) 491-5081 hes.chhs.colostate.edu (http://hes.chhs.colostate.edu) Professor
More informationCourse description 9/712. Introductory Level Courses. EXSC1001. Foundations of exercise science (6 credits)
The University of Hong Kong Institute of Human Performance Major / Minor in Exercise Science For non-exercise&health Students admitted to 4-year curriculum (2014-2015 and thereafter) Course description
More informationRelease: 1. SISSSCO513 Plan and implement high performance training and recovery programs
Release: 1 SISSSCO513 Plan and implement high performance training and recovery programs SISSSCO513 Plan and implement high performance training and recovery programs Modification History The release details
More informationFour-week specific training to increase speed, power and agility
Four-week specific training to increase speed, power and agility Adam King B.S., David Buchanan RKT, Kevin Barcal B.S. Completed at ProSport Training and Rehab., Inc. Rolling Meadows, IL www.prosporttraining.com
More informationFaculty of Physical Education University of Pune, Pune- 411043. Proposal. Diploma for Gym Instructor
Faculty of Physical Education University of Pune, Pune- 411043 Proposal Diploma for Gym Instructor Diploma for Gym Instructor 1. General Objectives of the Course: 1. To enable student to become competent
More informationRehabilitation after ACL Reconstruction: From the OR to the Playing Field. Mark V. Paterno PT, PhD, MBA, SCS, ATC
Objectives Rehabilitation after ACL Reconstruction: From the OR to the Playing Field Mark V. Paterno PT, PhD, MBA, SCS, ATC Coordinator of Orthopaedic and Sports Physical Therapy Cincinnati Children s
More informationStrength & Conditioning Fundamentals to Improve Performance
trength & Conditioning Fundamentals to Improve Performance Long Term Development of Junior Athlete Through to enior Ranks What Can A strength Program Achieve? 1. Improve speedenhanced stretch shortening
More informationCourse description. Introductory Level Courses. EXSC1001. Foundations of exercise science (6 credits)
1 The University of Hong Kong Institute of Human Performance Major / Minor in Exercise Science For non-exercise&health Students admitted to 4-year curriculum (2013-2014) Course description Introductory
More informationLADIES GAA ACL PREVENTION PROGRAM
LADIES GAA ACL PREVENTION PROGRAM Enda King Clinical Specialist Physiotherapist SSC 19 th March 2012 TOPICS Anatomy ACL Injury Mechanism ACL Injury Risk Factors ACL Injury Consequences ACL Injury Prevention
More informationOvertraining with Resistance Exercise
ACSM CURRENT COMMENT Overtraining with Resistance Exercise One of the fastest growing and most popular types of exercise in recent years is resistance exercise, whether used for the purpose of general
More informationCombined method technique in recovery: Practical applications in pre, intra and post workout 組 合 恢 復 方 法 : 在 訓 練 前 中 和 後 的 實 際 應 用
Combined method technique in recovery: Practical applications in pre, intra and post workout 組 合 恢 復 方 法 : 在 訓 練 前 中 和 後 的 實 際 應 用 Ricardo Emmanuel S. Tianco Marc Edward Velasco Chew San Liang Sonny Goal:
More informationANKLE STRENGTHENING INTRODUCTION EXERCISES SAFETY
ANKLE STRENGTHENING INTRODUCTION Welcome to your Ankle Strengthening exercise program. The exercises in the program are designed to improve your ankle strength, fitness, balance and dynamic control. The
More informationI tro r duct c io i n t o Exercise Technique
Introduction to Exercise Technique Is Exercise Technique Important? It is the actual technique used for a resistance training exercise that determines; The precise movement pattern the body will be attempting
More informationABOUT US. Why train using the ACTIV8 Program? - Restoration of movement. Performance Enhancement & Injury Prevention
ABOUT US Mission Statement - ACTIV8 Strength and Conditioning Program is committed to providing training experience for each participant. Our focus is on building a strong and functionally fit human being
More informationSISSRGU203A Participate in conditioning for Rugby Union
SISSRGU203A Participate in conditioning for Rugby Union Release: 2 SISSRGU203A Participate in conditioning for Rugby Union Modification History Not Applicable Unit Descriptor This unit describes the performance
More informationWhat is Pilates? Pilates for Horses?
What is Pilates? Pilates is a conditioning system that increases core stability, strength and body awareness; redresses imbalances, and re aligns the body from the inside out. It can improve posture, achieve
More informationACCELERATED REHABILITATION PROTOCOL FOR POST OPERATIVE POSTERIOR CRUCIATE LIGAMENT RECONSTRUCTION DR LEO PINCZEWSKI DR JUSTIN ROE
ACCELERATED REHABILITATION PROTOCOL FOR POST OPERATIVE POSTERIOR CRUCIATE LIGAMENT RECONSTRUCTION DR LEO PINCZEWSKI DR JUSTIN ROE January 2005 Rationale of Accelerated Rehabilitation Rehabilitation after
More informationStrength and conditioning professionals
Practical Guidelines for Plyometric Intensity William P. Ebben, PhD, CSCS,*D Strength and conditioning professionals have long relied on plyometrics as one of the primary tools for developing athletic
More informationBiomechanics of cycling - Improving performance and reducing injury through biomechanics
Biomechanics of cycling - Improving performance and reducing injury through biomechanics Biomechanics is the science concerned with the forces that act on the human body and the effects these forces produce.
More informationHip Bursitis/Tendinitis
Hip Bursitis/Tendinitis Anatomy and Biomechanics The hip is a ball and socket joint that occurs between the head of the femur (ball) and the acetabulum of the pelvis (socket). It is protected by several
More informationACL Non-Operative Protocol
ACL Non-Operative Protocol Anatomy and Biomechanics The knee is a hinge joint connecting the femur and tibia bones. It is held together by several important ligaments. The most important ligament to the
More informationRunning Injury Prevention Tips & Return to Running Program
Department of Rehabilitation Services Physical Therapy The intent of these guidelines is to provide the athlete with a framework for return to sports activity following injury. These guidelines should
More informationWhat is Physical Fitness?
What is Physical Fitness? Physical fitness is made up of two components: Skill-related fitness and Health related fitness. Skill related fitness items are factors, which relate to the possibility of you
More informationFlexibility, Static and Dynamic Stretching, and Warm-Up
Readings: Flexibility, Static and Dynamic Stretching, and Warm-Up NSCA text: Chapter 12 pp 251 260, 266-274 Course web site: Supplemental optional reading articles on course web site discussed and cited
More informationUSCGA Health and Physical Education Fitness Preparation Guidelines
USCGA Health and Physical Education Fitness Preparation Guidelines MUSCULAR STRENGTH Muscular strength and endurance can be improved by systematically increasing the load (resistance) that you are using.
More informationLEVEL II DEVELOPING FITNESS PHYSIOLOGY. January 2008 Page 1
DEVELOPING FITNESS January 2008 Page 1 DEVELOPING FITNESS There are many reasons why young hockey players should develop high levels of fitness; they will be less prone to injury; they will recover faster
More informationMuscle Fibres. Anatomy and Physiology Advanced Diploma Course Sample Pages Page 1
Muscle Fibres Muscles are composed of thousands of individual muscle fibres, which are held together by connective tissue. However, muscle fibres may differ in physiological makeup. Anatomy and Physiology
More informationTheodore B. Shybut, M.D. 7200 Cambridge St. #10A Houston, Texas 77030 Phone: 713-986-5590 Fax: 713-986-5521. Sports Medicine
Anterior Cruciate Ligament Reconstruction Accelerated Rehab This rehabilitation protocol has been designed for patients with ACL reconstruction who anticipate returning to a high level of activity as quickly
More informationR esistance training is a modality of exercise that has
Physical Fitness and Performance Fundamentals of Resistance Training: Progression and Exercise Prescription WILLIAM J. KRAEMER 1 and NICHOLAS A. RATAMESS 2 'Human Performance Laboratory, Department of
More informationFitness Training A Sensible Guide to Preparing for Selection in the Gurkhas
Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas Background Physical fitness has a number of components: aerobic endurance (stamina), strength, speed, flexibility, muscle endurance,
More informationIntroduction to Motor Development, Control, & Motor Learning. Chapter 1
Introduction to Motor Development, Control, & Motor Learning Chapter 1 What is motor learning? Emphasizes the acquisition of motor skills, the performance enhancement of learned or highly experienced motor
More informationProgram Design Concepts
13 Program Design Concepts OBJECTIVES After completing this chapter, you will be able to: Define and describe the acute training variables within the Optimum Performance Training (OPT ) model. Describe
More informationThe Core of the Workout Should Be on the Ball
The Core of the Workout Should Be on the Ball Paul J. Goodman, MS, CSCS New technology and high priced machines and equipment that claim to aid in enhancing performance have inundated the market in recent
More informationDepartment of Kinesiology San Jose State University Kin 162 Advanced Fitness Assessment and Exercise Prescription Fall, 2014
Department of Kinesiology San Jose State University Kin 162 Advanced Fitness Assessment and Exercise Prescription Fall, 2014 Contact Information Instructor: Office Location: Craig J. Cisar, Ph.D. YuH 2
More informationBasic Principles of Strength Training and Conditioning
Basic Principles of Strength Training and Conditioning John M. Cissik, MS, CSCS Whether you are a recreational weight trainer, a weekend athlete, or a strength coach working with elite athletes, it is
More informationAnterior Cruciate Ligament Reconstruction Accelerated Rehabilitation Protocol Dr. Mark Adickes
Anterior Cruciate Ligament Reconstruction Accelerated Rehabilitation Protocol Introduction: This rehabilitation protocol is designed for patients with ACL injuries who anticipate returning early to a high
More informationPreventing Knee Injuries in Women s Soccer
Preventing Knee Injuries in Women s Soccer By Wayne Nelson, DC, CCRS The United States has recently seen a rapid increase in participation of young athletes with organized youth soccer leagues. As parents
More informationBiomechanics of Joints, Ligaments and Tendons.
Hippocrates (460-377 B.C.) Biomechanics of Joints, s and Tendons. Course Text: Hamill & Knutzen (some in chapter 2 and 3, but ligament and tendon mechanics is not well covered in the text) Nordin & Frankel
More informationMassage on Athletes Certified (MAC) Massage Therapists Domains of Knowledge
Massage on Athletes Certified (MAC) Massage Therapists Domains of Knowledge DOMAIN I: Evaluation and assessment of athletic injuries A. Obtain a history through observation, interview, and/or review of
More informationAmerican Council on Exercise Certified Personal Trainer Certification Course 16 th October 2015 to 13 th December 2015
Call 6423 0668 now for more information or email enquiry@isa.edu.sg Registration closing date: 6 th October 2015 (Registration will close when we have reached a maximum class capacity.) American Council
More informationStretching. Designed Specifically for Pre-Juvenile/Juvenile/Intermediate Skaters and Coaches
Stretching Designed Specifically for Pre-Juvenile/Juvenile/Intermediate Skaters and Coaches GENERAL GUIDELINES FOR ATHLETE DEVELOPMENT WARM-UP AND COOL-DOWN Purpose: The skater should be able to execute
More informationThe Science Behind MAT
The Science Behind MAT Muscle Activation Techniques (MAT) is a system designed to evaluate and treat muscular imbalances, I will expand on the process of evaluation in response and the use of isometrics
More informationSelecting the appropriate exercises and. loads for speed-strength development.
Selecting the appropriate exercises and resistances for power training 1 Selecting the appropriate exercises and loads for speed-strength development. By Dr. Daniel Baker, Strength Coach Brisbane Broncos,
More informationHip Arthroscopy Rehabilitation Protocol
Hip Arthroscopy Rehabilitation Protocol Phase I: Healing Phase (0-2 Weeks) Goal: Protect Incision, Reduce Inflammation, Allow Tissues to Heal, and Rest Wound Care: Keep Incision covered with sealed dressing
More informationRy Adams and Matt Anti. lived. The exercise and sport science world is extremely fascinating, and it is also still very young.
CWHP Health & Fitness Journal (Spring 2015 Issue) 1 Ry Adams and Matt Anti Abstract Constant technological advancements and medical strategies are changing the way active lives are lived. The exercise
More informationKnee sprains. What is a knee strain? How do knee strains occur? what you ll find in this brochure
what you ll find in this brochure What is a knee strain? How do knee strains occur? What you should do if a knee strain occurs. What rehabilitation you should do. Example of a return to play strategy.
More informationWeight Training 3 (1501360) Item Specifications
Weight Training 3 (1501360) Item Specifications Hillsborough County Public Schools Florida Department of Education Race to the Top Revised 2013 This project was developed as part of the Florida Department
More informationImplementing Effective Team / Group Warm-Ups
Implementing Effective Team / Group Warm-Ups October 2007 www.strengthpowerspeed.com Warming-up has always been and continues to be an important component of training and competing in all sports. There
More informationAnaerobic and Aerobic Training Adaptations. Chapters 5 & 6
Anaerobic and Aerobic Training Adaptations Chapters 5 & 6 Adaptations to Training Chronic exercise provides stimulus for the systems of the body to change Systems will adapt according to level, intensity,
More informationTo summarize, the benefits of such training - if applied correctly - will be twofold:
Introduction The High Intensity Tactical Training (HITT) program is a comprehensive combat-specific strength and conditioning program that is essential to a Marine s physical development, combat readiness
More informationPlatelet-Rich Plasma Rehabilitation Guidelines
UW Health Sports Rehabilitation Platelet-Rich Plasma Rehabilitation Guidelines What is Tendinopathy? Tendons are strong bands of connective tissue comprised primarily of a substance called collagen. Mechanically,
More informationInterval Training. Interval Training
Interval Training Interval Training More work can be performed at higher exercise intensities with same or less fatigue than in continuous training Fitness Weight Loss Competition Baechle and Earle, Essentials
More informationClarke College. Physical Education Program Outcomes
184 Kinesiology Mission The kinesiology department strives to incorporate the elements of Clarke College s mission in the acquisition of knowledge, freedom, charity and justice. The kinesiology department
More information2nd MuscleTech Network Workshop. From translational Research to translational Medicine. CONCLUSIONS AND CLOSING REMARKS Dr.
2nd MuscleTech Network Workshop. From translational Research to translational Medicine. CONCLUSIONS AND CLOSING REMARKS Dr. Carles Pedret MUSCLE AND TENDON WORKSHOP HEALTH AND GENERAL POPULATION SPORTS
More informationAthletic/Sports Massage
CHAPTER18 Athletic/Sports Massage COMPLETION: In the space(s) provided, write the word(s) that correctly complete(s) each statement. 1. The 1972 Olympic gold medalist who was known as the flying Finn and
More informationRehabilitation after ACL Reconstruction
Rehabilitation after ACL Reconstruction John Nyland, DPT, EdD Artur Proniewicz, MD Paul Mazzone, BS Athletic Training Program Kosair Charities College of Health and Natural Sciences Spalding University,
More informationPart 1 Designing Resistance Training Programs. Part 3 Considerations for Strength Training in Young Athletes
Part 1 Designing Resistance Training Programs 1. Strength Training in Endurance Sports 2. Training Recommendations 3. Case Study Part 2 Training for Speed and Agility 1. Introduction to Speed and Agility
More information