![]() ![]() Only increases strength within a limited ROM around the actual joint angle at which contraction occurred. Muscles contract in a static contraction in opposition to a immovable load. More damaging to the muscle and requires more rest between training sessions.ġ3 Isometric Exercise Involves no change in muscle length. Repetition maximum (RM) is the resistance a muscle can lift a given number of times.ġ2 Eccentric Exercise The return movement of concentric exercise.Įccentric contraction can sustain more tension and can be more effective in strength development. Maximum resistance only occurs when the resistance is acting at right angles to the lever. Resistance of contracting muscle(s) is the product of weight & length of resistance arm. Conditioning programs should be specific to the needs of the individual and activity.ġ1 Concentric Exercise Generally, involves lifting free weights or stack weights. Different adaptations occur with different training protocols. They are related - strength will effect endurance. Endurance: ability to perform repeated contractions against a submaximal resistance. Strength: force a muscle can exert against a resistance in one maximum effort. Types include: repeat contraction, slow reversal, slow reversal-hold, rhythmic stabilization, hold-relax, and contract-relax methods. ![]() Basis is to avoid triggering a stretch reflex, and to make positive use of the tendon reflex and reciprocal inhibition. Partner stretches Example is quadriceps stretching.ĩ Proprioceptive Neuromuscular Facilitation (PNF) StretchingĬombinations of sustained static stretch and muscular contraction. Passive Stretching Fig 15.2 Requires the help of another person or gravity. Fig 15.1Ĩ Requires the help of another person or gravity. May be used with almost any joint or body part. preferred method, less tissue damage.ħ May be used with almost any joint or body part.Īctive Stretching Antagonists are stretched by concentric contraction of contralateral muscles. Static: gradual stretching up to the point of discomfort, and hold for a minimum of 30 sec. base flexibility slow small ROM stretches increased to fast, large ROM stretches. Staticīallistic: active bouncing, uses momentum to stretch tissues. Stretching may be less than effective at preventing delayed onset muscle soreness.Ħ Types of Stretching Ballistic vs. When desired outcome is explosive power, acute stretching immediately prior to performance is detrimental. Flexibility may either enhance or impair athletic performance, so must chose wisely. Stretching can increase ROM and muscle flexibility. Physiologist focuses on energy sources and demands.įlexibility - ability of the tissues surrounding a joint to yield to stretching without interference or opposition and then to relax. Kinesiologist focuses on forces causing motion. Movement specialists need to provide safe and effective means of exercise. Increase in rates of obesity and in active life span have given new importance to exercise in any form. Develop a graded exercise series for strengthening and justify the selection and order of the exercises using the outline for kinesiology analysis. Identify advantages and disadvantages of various types of strength and endurance program. Describe 4 exercise programs for muscle strength. Develop an exercise for improving range of motion. State the principles that should be followed in exercise for flexibility. All rights reserved.Ģ Objectives Define flexibility, muscular strength, and endurance, and state how each can be developed. Scientific Basis of Human Motion, 12th edition Hamilton, Weimar & Luttgens Presentation Created by TK Koesterer, Ph.D., ATC Humboldt State University Revised by Hamilton & Weimar McGraw-Hill/Irwin Copyright © 2012 by The McGraw-Hill Companies, Inc. 1 CHAPTER 15: KINESIOLOGY OF FITNESS AND EXERCISE ![]()
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