PAC 490

• Research based over pop culture

Lecture 1:
• Philosophy
o Greek: “love of wisdom”
o The rational investigation of truths and principles being, knowledge or conduct
o A system that each practitioner develops for conducting their practice
 Critical evaluation and proper execution
• Chaos in the Brickyard
o Scientific process and research
o Edifices (structures) = explanations or laws
o Bricks = facts
o Builders made their own bricks
o Brick makers and builders
 Misunderstanding developed as a result of careless training of a new generation
of brickmakers
 Brick makers became obsessed with making bricks
• Didn’t focus on building laws or explanations just wanted to find “facts”
• Focused on just getting research out there not what the end goal is or
what it will prove
o Ultimate goal = edifices
 Select the necessary bricks to construct edifices
• Proper facts to construct laws
 Whats more important the quantity or the quality of the brick
 How does this relate to the formation of edifices?
• So many research articles out there its hard to find good research or
ones that come together for explanations
• So desperate to publish
• Edifices in strength and conditioning
o Modality/methods of training
 Reasons for choosing above:
• Popularity (trend)
• Use by someone famous
• Learned in university/course/conference
• Researched
 What are the consequences of using an inappropriate modality or training
methodology
• Best case- no training effect
• Worse case- injury
• Relationship to strength and conditioning
o Current state of S&C- randomness
 Focus on immediate profit and gain
• Ex) insanity, P90x, shake weight, do these exercises get a six pack
• Do you agree? People who aren’t experts get to claim they are
 Requirement for methodological approach
• Look at actual research
  Rapid expansion of S&C
o Edifices (explanations) are only structurally sound if
 Constructed with quality facts/bricks
 Built by qualified individuals/builders

• How do you become a builder? (research scientist)

o Evaluate and use knowledge appropriately
o Translate knowledge from various disciplines
o Open mindedness and creativity
 Have to do case by case basis
 Long term and short term consequences
• Where do you get the knowledge
o Formal (general) education
 University (undergrad)
o Specific education
 Graduate program, coaching clinics, individual study
• Focus on small area and know really well
o Experience
 Personal (athletic), volunteer, research
o Certifications
 NSCA- Certified Strength and Conditioning Specialist (CSCS)
• Shows you know minimum knowledge
o Scientific foundation
 Exercise science (anatomy, physiology, biomechanics)
 Nutrition
o Practical/Applied
 Program design, technique, organization, testing, evaluation
o CSEP: CPT/CEP
• Other sources of knowledge
o Scientific evidence
o Quality of evidence
 Validity, reliability, limitations
o Technology
o Interpersonal
 Talking with different people, use their knowledge
o Important- commitment required to become an effective professional
• Summary:
o Importance of sound research
o Application of research in applied settings
o Have research to justify everything

Lecture 2: Periodization
• Periodization
o Purposefully sequencing training workloads to optimally elicit training adaptations and
to avoid stagnation in performance improvements
 Based around important competitions
• Want adaptations to increase performance
 • Sport season- 1 play off team sport, indoor, outdoor seasons (peak at 2
times)
o Logical cyclic method of manipulating training variables to increase the potential for
achieving specific performance goals by varying intensity, volume and exercise selection
o Optimizing recovery
 While eliciting as much adaptations as possible
• Models for periodization
o General Adaptation Syndrome
o Fitness-Fatigue Model
• General Adaptation Syndrome
o Originally by endocrinologist Hans Selye on how human body reacts to stress
o Based on stress and recovery (adaptation)
o Adopted by garhammer and applied to resistance training
 Recovery = adaptation
o 3 stage response to stress: (basis of periodization)
 Alarm (or shock)
• Sets in motion adaptive mechanisms
o Body experiences new or more stress body might be sore
o Days to weeks (temporary drop in performance)
 Resistance
• Body adapts to stimulus and returns to normal function
o Body withstands and adapts to stress, continues training, super
compensation, performance increases
 Exhaustion
• Reached when stress is persistent and body stops adapting
o Body can no longer handle training stress, looses ability to adapt
overreaching or overtraining
o Non training related stress can do this or add to it (life stress)
• Fitness-Fatigue Model
o Bannister in 1982: different training stresses result in different physiological responses
o Training results in two after effects:
 Fitness: + physiological response
 Fatigue: - physiological response
• Want to max fitness and minimize fatigue
o Athletes preparedness is defined as the summation of two after effects of training:
fatigue and fitness
 Maximize fitness
 Minimize fatigue
• Magnitude and duration of each is dependent on the stimulus
o Optimize how prepared athlete is
• Periodization Models
o General adaptation syndrome
o Fitness fatigue model
o Both address the importance and need for manipulating stimuli in order to elicit desired
adaptations
• Adaptations
o Training is structured in order to elicit adaptations
  Depending on training goal of athlete and sport
o Different adaptations take different amounts of time to occur
 Neurogenic adaptations happen first (first 6 weeks)
• Adaptations
o Neural
 First 6 weeks
 MU recruitment, synchronization, decreased muscle inhibition
o Morphological
 After 6 weeks
 Hypertrophy (fibers actually increase in size)
• Adaptations and Stimulus
o Based on stimulus-response
o Two types of stimulus
 Intensity
• Higher intensity – nervous system activated
o Power exercises (weight lifting, plyometrics)
• Lower intensity – muscle – energy systems
o Deplete CHO stores
 Volume
• Periodization
o Two common types for manipulating volume and intensity for resistance training
 Traditional Periodization
• Classic: Matveyev model
 Block Periodization
• Traditional Periodization
o Matveyev model
o Russian professor Leonid Matveyev 1960s
o Workload fluctuates
 High volume, low intensity -> low volume, high intensity

• Based off weight lifting

• Might put technique in other places depending on the sport
 o Originally thought of as linear periodization
 Gradual, progressive increases
o Later publications demonstrated undulating or wavelike periodization
 Changes in intensity week to week

Undulating Periodization
• Higher level athletes to boost performance

• Block Periodization
o Distributing workload based on one concentrated training stimulus to increase a specific
aspect to performance
 Strength blocks, power blocks, hypertrophy blocks
 Focus on one training adaptations at a time instead of overtraining
o Logical order
 One block preparing athlete for next
o 3 General Blocks
 Accumulation
• Base training
 Transformation
• Max strength
 Realization
• Power and explosive strength
• Hypertrophy especially with new athletes 6-10
range rep
• Starting out loads, prepare tolerance to training
• Realization- realizing gains from accumulation
and training
• Stages usually last 6-10 weeks
• Periodized Training Structure
o Multi year preparation (years)
 Quadrennial cycles (Olympic athletes
 o Macrocycle (months)
 Overall yearly training plan
o Mesocycle (weeks)
 Training block
o Microcycle (days)
 Typically one week of training
o Workout (hours/min)
• Macrocycle
o Can be broken down into different training phases
 GPP: General physical preparation
 SPP: Specific physical preparation
 Comp: Competition
 AR: active rest/transition
• GPP
o Objective: improve general physical fitness
 Off season training
 Sport technique training is minimal
• Not emphasized
 Ideally 3-4 months
 Impacted by training age
 All areas of physical fitness
 Younger training age should stay in the phase more than higher training age
 Higher training age needs less time in gpp and more time in rest
• SPP
o Objective: greater emphasis on specific aspect of physical fitness
 Based on needs analysis of individual, athlete and sport
 Maintain strength and fitness achieved in off season
 Base training around competitions
 Getting into pre and regular season competitions
 Decrease volume increase intensity- they will be competing
 Try to maintain previous gains
• Competition
o Objective: get rid of built up residual fatigue
 Emphasis on technique
 Sport technique
 Tapering
• Drastically decrease volume and decrease intensity
o Towards end goal- playoffs nationals etc
o Cut down on outside training except sport practices – not in
weight room
• Active Rest
o Objective: recovery
 Minimal training if any
 Low intensity, low volume, no technical work
 After competition
 Do nothing for first week- just general activities
 Low impact- getting body to recover
  Prevent injury from overtraining
• Mesocycles
o Training blocks that focus on specific training goals/outcomes
o Hypertrophy
o Strength
o Power
o Build, build, crash, recovery (highest intensity reached)
o Increase in intensity week to week
o Last microcycle being less intense to provide a small amount of recovery before next
Mesocycle

Program Design
• Training Program Design Variables
o Needs Analysis
o Exercise Selection
o Training Frequency
o Exercise Order
o Training Load and Repetitions
o Volume
o Rest Periods
• Needs Analysis
o Sport evaluation
 Movement analysis
• Types of movements they have to do and be able to perform
 Physiological analysis
• Jump is not for soccer, running is not for volleyball
 Injury analysis
• Does this sport have certain injuries
o Athlete evaluation
 Training status
 Injury status
 Physical testing
• Fitness level
 Resistance training goals
o Who they are and demands of the sport
• Exercise Selection
o Exercise type
 Core exercises
• Main focus of training program
 Assistance exercises
• Smaller exercises
o Movement analysis of sport
 Sport specific exercises
 Muscle balance
• On either side of joints
o Exercise technique experience
 Their ability
 o Availability of equipment
o Available time per session
o Sole based on athlete, what they do in sport and what is individual to them
• Training Frequency
o Number of training sessions completed in given time period
o Typically in one week of training
 3x/w
o Determined on
 Athlete training status
• How experience they are (more experience = more training amount)
• Off season more, in season less training
 Sport season
 Other training or activities
• Upcoming competitions
 Exercise loads
• Fluctuate them between workouts
 Type of exercise
• Muscle groups get rest in between their training days
• Exercise Order
o Sequence of exercises performed during one training session
o How one exercise effects the quality of another
 Effort or technique
 More technically based at the beginning, multi joint first
o 4 order strategies
 Power, other core, assistance
• Squats, deadlifts (core), single joint (assistance)
 Upper and lower body (alternated) alternating area of body
 Push and pull (alternated)
 Supersets and compound sets
o Power, other core, assistance
 Also referred to as multi-joint before single, larger muscle groups before small
 Tries to eliminate technique breakdown due to fatigue
o Upper and lower body exercises
 Alternated
 Minimizes rest periods between exercises and maximizes rest between muscle
groups
 Decreases overall training time
 Circuit training
o Push and pull exercises
 Alternated
 Different muscle groups used to perform exercises
o Supersets and compound sets
 Superset: two sequentially performed exercises for different muscle
groups/opposing groups
• Agonist/antagonist (push pull)
• Arms/legs/abs
• No real rest after exercise
  Compound set: sequentially performing two different exercises for the same
muscle group
• Trying to target one muscle or group, squats and leg extension
• Training Load and Repetitions
o Load: amount of weight assigned to an exercise
o Volume: total number of repetitions
 Of an exercise
 Of an entire workout (general volume)
o Relationship between load and repetitions
 Number of repetitions inversely related to the load lifted
• More reps = lighter weight
 Based off a 1RM or multiple repetition max (MRM)
 Many different ways of prescribing loads and reps
• What people like to do- use personal preference

% 1RM tables
Can predict it or make them do it
o Issues of % 1RM
 Assumes linear association between reps and load
• As you go up in reps decrease this percent- not necessarily the case
 Resistance trained individuals may exceed number of reps
 Based on single sets (but we usually have multiple sets)
 Machine exercises can result in more reps
 Small muscles (fatigue faster, easier exercises) = less reps, larger muscles = more
reps
 Most accurate for loads > or equal to %/10 reps
o Assigning ranges for loads (%1RM) and reps
 Certain ranges correspond to different training goals


 Assigning repetitions of a repetition max continuum
• Based on training goals
 o
o Variation in Training Load
 Strength and power training = high physiological stress
• Try to minimize this
• Hard to maintain high load, low volume training
• Alternate days of heavy loads and lighter loads
o 3x/w 1,3 hard, 2 not as heavy
o Progression of Training Load
 As athlete adapts to training stimulus loads need to be advanced in order to
continue to elicit adaptations
• Timing load increase
o 2 for 2 rule
o Conservative
o 2 more reps past prescribed add 2kg
• Quantity of load increases
o Increase by absolute load (kg/lbs) or as a relative load (%)
o Increase by absolute value
• Volume
o Total amount of weight lifted in a training session
o Sets and reps
 Repetition volume
 Load volume
o Single vs multiple sets
 Single set
• 8-12 reps to volitional exhaustion
o Multiple sets
 Higher volume (more)
 Performing 3 sets of 10 reps without going to failure, better than one set to failure
of 8-12 reps
 Initiate gains faster
 Fatigue builds up and tolerance increases
o Is dependent on
 Training status (more experienced = more volume)
 Primary training goals
• Power
 • Strength
• Hypertrophy
• Muscular endurance
• Rest Periods
o Strength and power
 2-5 min
 Want them to perform optimally
o Hypertrophy
 30 sec – 1.5 min
o Muscular endurance
 <30sec
• Less rest because of focus

Lecture 3: Exercise Technique

• Exercise technique- why is it important
o So you don’t hurt yourself- primary
o So you get the benefits of that workout- adaptation, targeting the right muscles
o Right strength gains, proper rom
o Injuries- improper mechanics = injuries chronic or acute
• Technique
o Not all exercises have research on proper technique
 Why? – not always necessary
 Most single joint exercises are straight forward
 Bicep curl- full rom activates biceps, basic understanding of anatomy and
biomechanics
o To understand exercise technique its important to understand how the body moves
 Anatomy, physiology, biomechanics
• Basic anatomy
o Planes of movement
 Sagittal
• Flexion/extension
 Frontal
• Adduction/abduction
 Transverse
• Internal/external rotation or medial/lateral rotation
 Planes in which exercise is supposed to be done
• Muscle actions
o Typically learn actions of muscles in anatomical position
o Ex) deep hip external rotators
 Piriformis, superior gemellus, obturator internus, inferior gemellus, obturator
externus and quadratus femoris
• As hip flexion increases they shift from external to internal rotators
• Most muscles will change action slightly outside of anatomical position
• Anatomy
o Muscle actions
 Rotational (moving about a fixed joint)
 Linear
 • Generation of force of muscle (sarcomeres)
• Axial force
o Compression
o Tension
 Force in the same direction as long axis of bone
 Can cause compression of joints
• Shear force
o Anterior-posterior
o Medial-lateral
 Perpendicular to long axis of bone
 Excessive forces are bad but these aren’t always bad
• Shear forces
o Not always bad
o Normal part of human movement
 Excessive force will be dangerous
o Ex) Hamstrings
 Compression of knee at knee joint if the are really tight
 Can also slide tibia rearly but this is counteracted as a shear force by quads
• Kaltenborns Rule
o Describes the synergistic rolling and gliding that occurs to maintain
joint congruity
 Convex rolls on concave
• Glide in in opposite direction of roll
 Concave rolls on convex
• Glide is in same direction as roll
o Ex) Femur rolling on tibia: convex on concave
 Extension
• Anterior roll, posterior glide
 Flexion
• Posterior roll, anterior glide
 Contact point changes, rolling and glides back into place so it
doesn’t roll off the tibia
 Shear force is used to do this
o Ex) concave on convex: tibia rolling on femur
 Extension
• Anterior roll, anterior glide
 Flexion
• Posterior roll, posterior glide
• Muscle Activation
o Muscles can play various roles when performing various exercises
 Agonist
 Antagonist
 Synergist
 Stabilizers
 Neutralizers
• Agonists
o The primary movers
 o Accelerate in concentric actions
o Decelerate in eccentric actions
o Fighting against load, actually doing the job
• Antagonist
o Work in opposition to agonist
o Braking role in fast concentric muscle actions (of agonist)
o Help to stabilize joint
• Synergists
o Assist the agonist muscles with desired movement
o Important for joint motion and stabilization
o Have muscle action to lift load but don’t have good joint angle to do primary motion or
are too small to perform motion alone
• Stabilizers
o Use isometrically to hold a joint position
 Ex) deep core muscles and postural spine muscles
 Made for endurance but for load force
 Maintain alignment of spine
 Important core training- always activated for any whole body movement
• Core training
o Important aspect of resistance training
 Any whole body movement or limb movement involves trunk stabilization
• Neutralizers
o Counteract unwanted joint movements based on the actions of other muscles
 Reduces wear and tear of joints
 Ex) activation of back extensors when psoas is activated
• Range of motion
o Joint angle specificity
 Isometric training
 Strength gains at angle trained
 Very sedentary populations may improve strength at a variety of angles
 Rehab usually: 1 joint angle- greater loss in strength as you move further away
from angle trained
• Length-Tension Relationship
o Force a muscle can produce based on length of fiber and overlap of myosin
o Ideal overlap to produce most amount of force
o Vary based on type of muscle
o Tend to all follow the same shape
• Strength Curves
o Also called torque angle curve
o Combination of length-tension relationships and
muscle moment arm/angle of pull (how far away
muscle attaches from joint)
o Muscular force capacity with respect to joint angle
o MVIC
 • Muscle Moment Arm

Moment arm shorter = harder to move it

Optimally able to lift load in mid range
Moment arm shorter harder to move it

• Strength Curve

• Range of Motion
o Should we be training through full joint rom
o 2 different perspectives
 Only move through the rom you will be in for sport
 Think you should be strong through entire motion (less change of injury)
• Shoulder Joint
o Wilk (2002) current concepts in the rehabilitation of overhead throwing athletes
 Throwers paradox
 Lax enough to get full rom
 Stable enough to prevent subluxtions
  Balance between strength and flexibility
 Imbalance leads to injury
 Shoulder needs to be flexible to be able to go throw and shoulder had
to be stabilized properly
 Need strength training through full rom
• Pinto (2012) effect of range of motion on muscle strength and thickness
o Partial vs full rom upper body exercises
 Strength and muscle thickness
 2x/w for 10w
 3 groups
 Full partial and control
 Bicep curl bilaterally, same baseline
 50-100deg = partial rom
 0-130 full
o Results- partial could train at higher intensity compared to full
o Tested at full rom
o Greater strength gains in full rom (26%)
o No significant difference between groups in muscle thickness
o Full rom had a 36% lower training load than the partial group
o Full rom superior to partial rom
• Technique
o What constitutes good technique
o What to watch for?
o How to improve it?
 Understand the proper movement for each joint
• Anatomy
o Joint movements at: ankle, knee, hip, pelvis and spine, shoulder
• Ankle
o Primary movements
 Sagittal plane
• DF & PF
• ROM DF
o Weight bearing as high as 45deg
 Ranges from 3-39deg (no movement to large
movement)
o Non weight bearing range 9-33deg
 Average of 16deg
• ROM PF
o 40-55deg
o Average of 48
 Frontal plane
• Inversion & eversion
o Dorsiflexion
 Implications for exercise
• Squatting
• Jumping
 • Important for weight bearing exercises, jumping and proper
loading of body
 How to improve DF
• 2 components
o Leg segment
o Foot segment
• Leg Segment
o Stretch and roll out ankle plantar flexors (if they are
tight)
 Superficial muscles
• Gastroc vs soleus (more so for walking,
postural control)
 Deep muscles
• Tibialis posterior, FDL, FHL
• Often neglected
• Don’t get stretched properly (cant roll
out or massage deep enough)
• Usually super tight = painful
• Can spasm and become tighter because
soleus and gastroc is too weak so they
are recruited
• Foot Segment
o Complexity of the bones of the foot impacts the ROM of
the ankle joint
 Wedge shape of talus bone
 During DF gets wedged between malleoli
 Calcaneal-talar relationship (calcaneus moves
so the talus moves as well)
o Greater calcaneal plantar flexion correlated to greater
weight bearing ankle dorsiflexion
 Realign the talocrural joint
 Greater arch flexibility
 Calcaneus rotates talus rotates and leg can
rotate more which helps DF
 If calcaneus pushed back, pushes talus back into
malleoli and then there is less DF
• Knee Joint
o Primary movements in sagittal plane
 Flexion/extension
o ROM
 Extension – 0-180deg
• Can potentially have hyperextension
• Natural position of bones, weak knee flexors, hypermobility
 Flexion- average around 140deg
• Knee movements not as limited when compared to ankle or hip
o Limited ROM
 Extension
 • Can be influenced by tight knee flexors
o Hamstrings, gastroc, sartorius
o After knee surgery
 Flexion
• Can be influenced by tight knee extensors
o Quads
 Usually not limited ROM just painful ROM
o Knee Flexion
 Amount of knee flexion achieved during a squat dependent on
• Flexibility of nearby joints
• Ankle: doesn’t move, doesn’t allow you to get into that position
• Hip: tight hip- contact between thighs and torso before knee
can get into full ROM
• Soft tissue contact
o Calves- cant go into far rom because of soft tissue end
point
o Hamstrings
• Hip
o Primary movements
 Sagittal plane: Flexion/Extension
 Frontal plane: abduction/adduction
 Transverse: internal/external rotation
 Highly moveable joint
• Abduction limited by tight adductors
o Hip ROM
 Sagittal plane:
• Flexion: 120deg
o Limited by tight hip extensors
o Glute max, adductor magnus posterior head hamstrings
• Extension: 10-30deg
o Limited by tight rectus femoris, psoas, iliacus
o Other quads don’t cross the hip joint
• Pelvis
o Primary movements in sagittal plane
 Anterior pelvic tilt
 Posterior pelvic tilt
o Anterior Pelvic Tilt
 Pelvis rotated anteriorly caused by tight hip
flexors
 More common than posterior
 Causes
• Tilt musculature
o Rectus femoris
o Iliacus
o Psoas
 Indirectly (no attachment on pelvis)
• Need to stretch and massage
 o Posterior Pelvic Tilt
 Causes:
• Tight musculature
o Hamstrings
o Adductor magnus posterior
head
o Potentially glute max
• Need to stretch and massage
o Pelvic Tilt Implications
 Hip Angle
• Greater hip flexion seen when
performing squats, deadlifts, lunges
etc
o Pelvis is rotated forward causing torso to do the same
o APT- will have greater torso lean, more contact with
thigh when pelvis is rotated
 Spine
• Can impact spinal curvature as well
• Spine
o Postural Deviations
o Abc
greater
anterior pelvic
tilt
 Greater
angle in
lumbar spine
 D- straight
spine

• Normal Curvatures
o Proper stacking of vertebrae
o Proper movements
o Reduce injury risk
 Disk herniation
 Nerve impingement
 Fractures
 WB with improper spinal alignment
• Training Implications
o 1: APT more lumbar extension
o 2: PPT increasing spinal flexion of lumbar spine
• Shoulder Joint
o Can be considered a joint complex (more than one joint)
 Glenohumeral joint
 Acromioclavicular joint
 Sternoclavicular joint
 Scapulothoracic joint
 o Primary movements
 Glenohumeral
• Flexion/extension
• Adduction/abduction
• Internal/external rotation
• Most moveable joint in body
 Scapulothoracic
• Protraction/retraction
• Upward/downward rotation
• Elevation/depression
o Limited ranges of motion
 External rotation
• Especially when humerus is abducted to 90deg
o By tight internal rotators
 Lats, teres major, pec major, subscapularis
• Abduction and flexion/extension
o Large ranges of motion
o Tend to be limited because not usual part of daily motion
o Need to strengthen external rotators
o Internal rotators we have more and they are larger muscles
o Glenohumeral joint motions impacted by scapulothoracic rhythm
 Allow for greater abduction ROM
 2:1 rule (GH:ST)
o Frontal plane alignment
 The scapular plane does not lie in the frontal plane of the body


o Training Implications
 Moving through full rom
 Training for muscle balance
• Chest and back
 Alignment of humerus and scapula
• Abduction exercises
• Be aware of position of the scapula
o 30 deg lateral raises or in line with body
o Balance of strength and stretching
• Proper Technique?
o Fundamental movement skills/training or strength training
 Functional movement vs training for strength
  Movement skills and patterns vs stronger muscles less likely to be injured
 Need mixture of both
• Compensatory Movements
o Following ACL injury there is a decreased quadriceps activation
 Leads to compensation strategies
 Research shows greater activation of calf muscles
• Thompson 2013: greater glute max and soleus activation when walking
(safety mechanism shuts off quads)
• Hopkins 2004: motor neuron pool activity increases for soleus and
decreases for quadriceps following knee joint effusion
 Why? Rising from a squat extend the knee
• Quads pull up vs soleus pull knee back
• Technique
o Basis for proper movement mechanics
 Combination of stretching and strengthening different musculature
 Monitoring technique
• Providing proper feedback

Lecture 4: Exercise Techniques

Squats and Deadlifts

• Basic Considerations
o Grips
o Breathing
o Weight belts
o Posture
o Speed
• Grip: for different types of grips:
a- Pronated grip/overhand grip
b- Supinated/underhand grip
c- Alternated grip
d- Hook grip, thumb around bar before fingers- secure grip for snatches and cleans, thumb under
fingers

These are all closed grips- thumb and fingers are wrapped around the bar
• Pronated grip- deadlift pull up bench press
• Supinated- bicep curl chin up
 • Alternated- dead lifts

• Grip Width
o Narrow
o Common – shoulder width
o Wide
Most with shoulder width grip but varies from exercise to exercise
Wide- snatch, deadlift, bench press- changes muscle activation

• Breathing
o Inhale
 Prior to starting the rep
o Exhale
 When the load is lifted
 Through the “sticking point”
• Transition from the eccentric phase of the lift to the concentric phase of
the lift
o Valsalva Maneuver
 Breath holding during exercise
 Typically in well trained individuals
 Provide support to vertebral column
• Structural exercises
• Higher loads
• Helps to add support to vertebral column and spinal alignment, helps in
max lifts
• Helps maintain spinal posture, can increase intra abdominal pressure
and increase blood pressure
• Shouldn’t do for long period just how long rep is and breath in between
reps
• Weight Belts
o Support the lumbar spine during exercise with increase stress on the back
 Near maximal/maximal loads
 Can reduce back injury
 People can become too dependent
• Reduces opportunity for abdominals to be trained
• not focusing on activating core to stabilize spine
• Can be used for 1RM, but need to have core training outside these lifts
• Posture
o Neutral spine
 Flexibility
• Pelvis rotation/shoulder position
 Head up looking forward
• Looking down can cause rounded thoracic spine
• Common errors in beginners
• proper spinal posture, monitor spine throughout exercise, maintain
neutral spine- no excessive rounding or curvature in any aspect
• If they don’t have good posture could be flexibility issue
 • In sports need to be able to look up at the court around them- helps
transfer to sport
• Speed
o Slow controlled speed
o Increase likelihood of achieving full rom
o Maintains muscle tension
o To assist when reaching sticking point
 Transition from eccentric to concentric
• Bottom of squat
• Too fast- loads not heavy enough, maintain muscle tension throughout
exercise – concentric to eccentric
• Control decent- maintain muscle tension, help technique, turn on
muscles,
• Squats: why do we do them?
o Squats: good exercise for quads
o Goal: strengthen quads
o Hams, glut max, posture muscles also affected
o Target vasti muscles
o Just want extension of knee not hip so rec fem not as much
o Variations
 Plate squat
 Overhead squat
 Front squat
 Back squat
o Plate Squats
 Serve as an introduction for squatting exercise
• Can be used as warm up
• Allows flexibility and movement mechanics to be assessed
o can assess the problem areas in their squat
• more beneficial than body weight squat
o has small load
o position of plate helps keep neutral spine
 encourages upright torso
• plate parallel to ground
• Looking for when performing plate squats: plate
doesn’t come forward or down because if it
does body is leaning forward- postural
alignment and flexibilities around the spine.
Looking at the lean of the torso, tight hip
flexors, ankles
• Ankles and hips are the two limiting factors-
need them to be flexible enough
• Inflexible = forward lean
• Load helps push them in squat and maintain
neutral spine, head up looking forward for
maintaining postural alignment
•
• Overhead squat
o Further assessment of flexibility
o Incorporating the shoulder joint
 Primary limiter: lats
o Prior to starting snatch exercise
 Comfortable with load overhead
Limiting factor- lats, cant get arms back, rounding of spine
Load is overhead- get them comfortable with this
Difficult to perform incorrectly because it wont work
Focus on shoulder stabilization using those muscles
o Technique
 Self correcting
 Difficult to perform incorrectly
 Can start with partial squat then progress to deep
 Shoulder stabilization
o Common errors
 Inability to keep arms inline with ears
 Torso leaning too far forward
 Spine
 Rounded or extended

• Front Squat
o Forces individuals to keep an upright trunk
o Can also examine shoulder flexibility
 Tight internal rotators
 Wrist flexibility
 Postural flexibility
• Rounding of back
• Cue ab activation
o Individuals can work on postural stability before progressing to back squat
o Can successfully strengthen lower extremity
 Lift lower absolute loads
 Less spinal compression
 Less compressive knee forces

Front Squat: need external rotation of humerus- lats inhibiting them, tight triceps
Poor flexibility at the wrist
Don’t round back- bar will drop forward- keep abs tight
More upright than back squat
Not better or worse than back squats
Good way to strengthen quads and lower extremity
Reduce spinal compression with lower loads
Less compressive knee forces good for certain populations

• Back Squats
o Last progression in squats
o Core/postural stability
o Ability to bail
  Comfortable doing so
o Greater forward lean
o Bar sits below C7
 Don’t want to damage vertebrae
o Loose hand grip
o Elbows pointing down
 Encourages more upright posture
Back squats: last progression, need core and spinal stability
Need to know how to bail if doing them heavy
Greater forward lean of body, bar sits below C7
Loose hand grip
Elbows down to keep as upright as possible and not lean forward

• Bar position:
o Front squat
o Back squat
 High bar position
• Under C7
 Low bar position
• Further down on scapula
• Power lifters
 Low bar: greater forward lean on trunk, glut max activated more and less
quad activation
• Greater hip extensor torque
• Less knee extensor torque
 High bar: greater forward trunk inclination: more glut max
• Greater forward inclination compared to front squats
o Greater hip extensor torque
• Stance width
o Changes in muscle activation?
 Wider stance
• Greater adductor longus activation with heavier loads (during
ascent)
• Increases patellofemoral and tibiofemoral compressive forces
 Narrow stance
• Greater activation of gastrocnemius
• May be preferable for some people (meniscal tear)
Stance: wider may help glut max more (not too many studies)
Narrow- need calf flexibility, pushing knees farther forward
Wider stance- issue for those with knee injuries possible meniscal tear

• Hip External Rotation

o Squats with greater external rotation had greater adductor activation
o Extreme external rotation can alter patella tracking
Hip External Rotation: knees out and feet out, adductors activating to pull back to neutral positon
Feet super externally rotated can cause patella to track
Feet should be comfortable for individual- it varies between people,

• Knee forces during squats

o Compressive tibiofemoral forces
o Compressive patellofemoral forces
o Shear tibiofemoral forces
o Combination of internal and external forces acting on the joint
 Internal: muscle force
 External: load lifter
Compression btn femur and tibia
Patella pushing into femur
Shear forces- anterior and posterior direction

• Escamilla:
o Review paper: knee biomechanics of the dynamic squat exercise
 12 studies
 Compressive forces and shear forces
 Squat depth to 90deg or greater
o Normalised forces
 Peak posterior shear forces
• 29-99%
 Peak anterior shear forces
• 4-14%
 Compressive forces
• 54-367%
o Shear forces
 In 8 studies posterior shear forces were reported
• Low to moderate PCL loading
 2 studies showed minimum anterior shear forces
• Minimal ACL loading between 0-60deg knee flexion
o Compression forces
 550-7982N
 Not known what magnitude damages knee structures
o PCL
 Strength of PCL in young healthy people 4000N
• Peak force observed in studies
• Near max knee flexion
• 295N-2704N
• None ever reach close to damaging PCL
 Relates to what we know about the PCL
• Fibers resist knee flexion
• Injured
o Falling on fully flexed knee
o Forceful posterior translation of tibia
o Large axial rotation or varus/valgus force with foot planted
o PCL and PCL injuries- helps resist knee flexion- hyper flexing
knee can blow out PCL
 o Forcefull posterior tibia translation

o ACL
 2 studies showed anterior shear forces between 0-60df
 Minimal (28-500N)
 ACL failure shown to be around 2160N
 Not reaching limits to blow out ACL
 Deep squats are not bad to PCL or ACLs

ACL not as strong due to its size

PCL most tension in deep squat
ACL beginning ROM of squat bad but doesn’t come close to max force

• ACL
o Taut in extension/fibers resist extension
o As flexion increases the ligament is slack
o Full squats put the ACL in a safe position
o Injured
 Knee hyperextension
 Valgus force with foot planted
 Large axial rotation
 Combo

• Squats
o Proper technique for squatting
 Squat depth
 Restricted vs unrestricted leg dorsiflexion
• Knees passing the toes
o : important to reach max squat depth
o Allowing knees to pass the toes – says research
• Knees past the toes?
o Restricted squats
 Knee torque less than hip torque
 More vertical shank = greater torso lean
 Changes in moment arm
 Greater lumbar shear forces
 Decrease squat depth
 Increased torso lean
 Decreased total muscle activation of quads
• Compared to unrestricted
 Lower back injuries should resist restricted knee motion
o Unrestricted
 Knee torque greater than hip torque
 Allow for greater squat depth
 Greater quad activation
 • Squat Depth
o Descending beyond 90deg knee flexion which is near the parallel squat position,
may not enhance quadriceps development
 Applied biomechanics of common weight training exercises
o Bryanton 2012: effect of squat depth and barbell loading on relative muscular effort
during squatting
 Comparing muscle groups NJM during squats to NJM during MVIC to
calculate RME
• Different squat depths based on knee angle
• Different barbell loads 50-90% 1RM
 Relative muscular effort
• Ankle plantar flexor
o Barbell load greater effect than squat depth
• Knee extensor
o Barbell load had minimal effect, squat depth greater effects
• Hip extensor
o Both barbell load and squat depth

A: ankle plantar
flexors
• Should load
bar
B: knee extensors:
loads have same
muscular effort
• Move
through full squat
depth

C: hip extensors: target hip

extensors can do both full rom or heavier load

Squat depth: 90deg is not close to parallel for everyone,

going beyond this does help increase quad activation
Bryanton: Net joint moment NJM- isometric contractions
– calculated relative muscular effort
Ankle plantar flexor- increase load instead of depth – to
increase muscles
Quads- better to have full depth
Quads: move through full squat depth

Why should we do deep squats?

Since goal is to train quadriceps
Specifically the vasti muscles

•
•
• Deadlifts
o Why do we do them?
 Train posterior aspect of body
 Ham, gluts, erector spinae
o Conventional deadlift (red shorts)
 General technique considerations
• Not as limited by flexibility
• Focus on postural stabilization
• Can push heavier quicker
• Avoid hyperextending lumbar spine
 Exercise execution
• Dropping the weight
o Only concentric
• Slowly lowering weight
o Eccentric training muscles
 Muscle activation
• Gluteus maximus
• Quadriceps
• Hamstrings
• Adductor magnus posterior head
• Erector spinae
 Variations
• Sumo deadlift
o Wider stance
• Snatch grip deadlift
o Wider grip/snatch grip
o Stiff-legged deadlift
 General technique
considerations
• Can be limited by
hamstring
flexibility
• Rounding of spine
• Cant push as
heavy as
conventional
deadlifts
• Slow controlled rom
• Avoid hyperextending lumbar spine
 Eccentric muscle actions
• Serve as a way of stretching muscles
• Limit use with injured pop
o Hamstring or adductor tear
 Muscle activations
• Hamstrings
• Glute max
• Adductor magnus posterior head
 • Erector spinae
• Quads
 Variations
• Semi stiff legged deadlift
o More bend in knee
• Good morning
o Load place on shoulders rather than in hands
o Romanian deadlift
 Tends to be confusion over differences btn
Romanian deadlift and stiff legged
 Similar to semi stiff leg deadlift
 Technique
• Bar closer to the body
• Focus on pushing butt back
• Go to about knee height
• Keep back flat
• Avoid hyperextending lumbar spine
 Muscle activation
• Hamstrings
• Erector spinae
• Glute max
o Single leg

Conventional: arms straight- neutral spine, stand up with bar, bar over laces, not as limited by
flexibility, get knees out of way of path of bar,
Not moving through full ROM- don’t need as much flexibility
Need to keep spinal position, neutral no rounding or hyper extension
Increases in strength gains are easier
Can increase confidence- deadlifts are easier to jump into because no max ROM
Use with different populations for drop weight vs lowering- easier to retear or repull when lowering
Medial hammies usually have greater activation, leg curl is more for biceps femoris
Sumo deadlift- less ROM,
Snatch grip- wide grip

Stiff leg deadlift- slight bend in knee to prevent hyperextension, hinging at hips as far as you can go,
Avoid arching back, squeeze glutes and activate them
Bad hamstring flexibility cant do these easily – cant do full ROM, tends to increase from set to set
Less muscles and different ones performing lift so cant go as heavy
Can incorporate into training program just for flexibility
Strengthen and stretches muscles
Good later in a ham or add tear- has to be fully recovered- scar tissue must be gone at this point
Hamstrings and glut max mostly
Cue- squeeze glut max
More bend in knee- poor hamstring flexibility easier for ROM
Good morning- bar is on you back going through motion

Romanian Deadlift: more bend in knee

 Starting in top position, more bend in knee, keep bar close to body and push butt back instead of
letting bar drop down like stiff leg
How far bar goes down depends on hammi flexibility
Used to help pull the clean off the floor, teaching progression for the clean

Lecture 5: exercise technique snatch and clean

• Weightlifting
o Primarily composed of
 Snatch
• Caught in overhead position
 Clean
• Caught on shoulders
• Clean and jerk (end in overhead press position)
o Olympics 1924
 One hand snatch, one hand clean and jerk, two hands clean and press, two
hands snatch and two hands clean and jerk
o 1924+
 Two hands press, snatch, clean and jerk
o 1972
 Press eliminated
 Made sport more speed/strength and power oriented
o Progression
 Early days splot style
 Catch awkward shuffling of feet
 Now split style
• Similar to lunge
• Used in jerk phase
 1950s: squat style catch
• Didn’t require lifter to lift bar as high
• Still perform split jerks
 1964 rule change
• Allowing non violent contact of barbell against thighs
• Pull techniques
o How far you get bar off ground
o 1972 2 styles
 Frog style pull
• Heels touching with feet and knees rotated outward
• Knee extension followed by hip extension
• Not used anymore- awkward
 Double knee bend
• Characterised by two periods of knee flexion
• Knee flexion -> knee extension (raising bar off floor) -> knee flexion ->
knee extension (when jumping)
• Continuous hip extension
• Style used by elite lifters
•
• Double knee bend technique
o 7 distinct phases
 Prelift
 First pull
 Second knee bend
 Second pull
 Pull under barbell
 Amortization
 Recovery

• Pulling Phase
o First pull
o Second knee bend
o Second pull
 Most research done on pull phase
• First pull
o Initial pull off the ground
o Start: ground
o Finish: bar passes knees, reaching mid thigh
o Leg dorsiflexion: 25deg
o Knee angle
 70-75 snatch
 80-85 clean
o COP toward forefoot
o Hip and knees extend
o Ankles plantar flex
o COP shifts from fore to rear foot (allows bar to come back closer to body)
o Completed as knees reach their first max extension
 145 (novice usually have more knee flexion present)
o Muscle Activation
 Large hip extensor NJM
• Glute max and hamstrings (working hardest)
 Moderate knee extensor NJM
 Ankle plantar flexor NJM (net joint moment)
o Teaching points
 Neutral back
  Hips and shoulders rise at same rate
 Extending knee
 Pulling bar towards legs
 No arching (lower) or rounding (upper back)
 Maintain back angle
 Don’t use arms to move bar around knee
• Use knee extension
• Second Knee Bend
o Knees begin to flex as bar reaches above knee/mid thigh
 20deg of knee flexion
 Shift forward under bar
o Repositioning of the body
 COP shifts to ball of foot
 Upright trunk
o Muscle activation
 Decrease in hip extensor NJM
• Repositioning of the trunk
 Increase in knee extensor NJM
• Hamstring effort decreases and quads effort increases
 Increase in ankle plantar flexor NJM
 Shift from incline to upright
 Calves activated heels off ground
o Purpose
 Positions body into more advantageous position for jumping
• Loading of quads and calves
• Less stress on lumbar spine
• Shifting knees under bar, weight to balls of feet go into natural jumping
positon
o Teaching points
 Shifting of knees back under bar (rather than just rebending them)
 Shifting of torso
• Upright (reduce stress on spine)
 Shifting of COP
• Heels slightly off ground
 Avoid violently colliding barbell with thighs
• Prior to starting second pull
• First pull and second knee bend
o Slower movements of the lift
 Emphasize controlled movements
 Power in lift
• Second Pull
o Impart vertical moment to the bar
o Rapid extension of hips, ankles and partially knees
 Knees don’t fully extend (have to catch with knees bent)
 Elite 160deg
 Sub elite 145-150
o Increase vertical velocity of bar
 o Extend at joints like jump but also want to drop down under so don’t need full extension
o Right after second knee bend
o Ends when bar velocity reaches its highest peak
o Gets body ready for pull under to drop down and catch the bar
o Muscle Activation
 Larger knee extensor NJM
 Large ankle plantar flexor NJM (jumping)
 Hip extensor NJM
• Not as large
• Already upright
o Teaching points
 Limit how high the bar is being lifted
• Use of shrug to bring bar up
• Focus on jumping harder
o Plantar flexing helping to jump higher
 Keep bar close to body
• Avoid collision of bar against thighs
• Leading with elbows (to keep it close to body and in right position)
• Barbell
o Height in elite
 Snatch 60% body height
 Clean 50% body height
o Close to torso
o Bar not traveling that high just get under bar quickly
o Bar doesn’t fall any quicker if its heavier
• Pull Under
o Rapidly reposition body to receive bar on shoulders or over head
o Actively interacting with barbell
 Not in free fall
 Controlled rapid descent into position
 Don’t need a lot of upper body strength
o Teaching points
 Jumping down under bar rapidly
 Bar close to body
• Amortization
o Receiving the barbell
o In squat position
 Controlled deceleration
 Weight of falling barbell pushes lifter to bottom of squat (shouldn’t hit
it)
 Catching at parallel
o Rapid production of force in eccentric manner
 Turn on muscles and lower to further squat
o Contributes to reactive strength
 The ability to rapidly reverse eccentric to concentric motion
 Catch self in squat and have to stand up
o Similar to plyometric movements
  Depth jumps
 But WL has higher loads
o Muscle activation
 Eccentric actions
• Hip extensors
• Knee extensors
• Ankle plantarflexors
 Shoulder (snatch)
• Stabilizer muscles
o Teaching points
 Controlled descent
 Reaching full squat depth
 Catching bar in proper position
 Can use 1 ¼ squat to train into low position loading muscles
• Recovery
o Standing up with the bar
o Often limiting factor is strength
o Maintain muscle activation
• Bar Path
o Path of bar follows specific trajectory based on
 Initial direction
 Number of horizontal crossings
o Bar Trajectory
 S shaped path
• First pull: bar pulls toward
lifter
• End of second knee
bend/start of second pull:
forward trajectory (lift up)
• Pull under: arcs back toward
lifter
 Snatch usually stays closer to body
 A is ideal
 B is when people jump backwards
 C more horizontal crossings
• Variations
o Hang clean/snatch
 Starting at second pull
 Mid thigh with knees bent
o Power clean/snatch
 Catching with partial squat
• Rather than low squat position have to get bar higher to catch
o Clean and jerk
• General technique considerations
o Moving through full rom
 Flexibility issues?
 Ankles need to be flexible
  Hip flexibility don’t want to lean too forward
 No arch of lumbar spine or rounding of thoracic
• Shoulder Flexibility
o Snatch
 Difficulty getting into overhead position
• Tight internal rotators and adductors
 Difficulty keeping elbows straight
• Tight biceps
o Clean
 Inability to get hands to later side of shoulder (when catching bar)
• Tight internal rotators
 Difficult keeping elbows up
• Tight triceps
• Complaints of sore wrists
• Tight lats
• Exercise progressions
o Snatch or clean first?
 Depends on goals
 No right way but what ever is done first will be more difficult
 Snatch usually harder to learn
 Overhead- snatch some athletes don’t need snatch- get explosive strength from
clean
o How to break it down
 Larger segments
• Too small = too complicated over think
 Logical separations
o First progression
 Hand snatch/clean
• Focus on foot work
o Dropping down quickly under the bar
o Pull under and amortization phase
o Jumping up driving force then squatting down
• Driving force
o Jumping to impart vertical momentum to bar
 Bar staying close to body
 Catching bar in correct spot
• Hang Snatch/Clean
o Focus on the explosive aspect of the lift
o Can get gains with only hang version
 Less trained individuals
o Cant go as heavy compared to full from floor
• Exercise progression
o From the floor
 Part 1: first pull
• Extending the knees
• Maintaining back angle
 Part 2: second knee bend
 • Knees under bar, torso upright, weight to balls of foot
o Adding all the parts together- continuous movement
 Don’t shift knees then wait- should be explosive
• Feedback
o Beginners
 More
 Don’t overwhelm- one at a time
 Necessary vs unnecessary
o Intermediate
 Less
 More specific
• Variation
o Power snatch/clean
 Caught in partial squat position
• Cant lift as heavy – because bar needs to be lifted higher to be caught in
half squat position
 Most commonly done
• Takes flexibility out of it (don’t nee hip or ankle flexibility)
• Lack of understanding mechanics
• Lack of patience (still get some explosive training)
• Clean and Jerk
o Clean + split jerk exercise
 Less weight lifted than just clean
 Done in overhead
 Split catch or lunge catch
• Split Jerk
o Broken into 7 phases
 Preliminary half squat
 Active half squat
 Braking
 Thrust
 Push under bar
 Support
 Recovery
o Jerk often separated into 3 phases by
coaches
 Dip (bend knees)
 Drive (jumping up)
 Split (catch in lunge)
o Dip: 1&2
 Partial squat
• Flexing knees and
dorsiflexing ankles
• Barbell reaching max downward velocity
 Trying to get under bar
• Similar to second knee bend of snatch/clean
o Preparing to jump S
 o Drive: 3&4
 Braking: knees reach max flexion
 Time with the Deformation of bar (heavy weight causes natural flex on bar)
 Knees extend and ankles plantar flex
• Initiating thrust
• Impart momentum to bar
• Quads activate to eliminate further flexion
o Split: 5,6&7
 Aggressive push under the bar
 Catch in lunge
 Body accelerates downward
 Feet split apart into lunge position
 Dominant foot forward
o Lunge position
 Dominant foot forward
o Feet not in line
 Less stable
 Have feet slightly spread
 Slightly rotated inwards
o Not a deep lunge
o Standing up with bar
 Bring feet closer together
 Half step backward first then forward with back foot
• Teaching progressions
o Clean
o Overhead press
o Push press
 Catching bar in partial squat position (overhead bar)
o Lunge footwork
 Speed of split
 Foot width
 Weight centered
o Adding in hands
 Pushing overhead
 Timed with getting under the bar in lunge position
o Arms beside ears
 Similar to overhead press
o Push jerk to get them used to pushing head out of way

Lecture 6: Transfer of Training

• Sport coach- sport skills, training to further athlete skills
o Coordination
• SC coach – responsible for various aspects of fitness
o Fitness
 Explosive strength
 Max strength
 Endurance
  Flexibility
• Influence skill and eachother
o Anatomical
• Training/practice influences performance
o Effective methodologies vs. trendy training
 Proper use of time – only use beneficial
• Transfer of training dependent on
o Experience of athlete
 More experience = less room for improvement
 Need to increase variety and combination of general and specific
o Combination of general and specific training
• 3 basic training principles
o Overload
 Stimulus of sufficient strength, duration, and frequency that forces an organism
to adapt
o Variation
 The manipulation of training variables to alter the overload stimulus
 Change up exercises but can still elicit same adaptations
o Specificity
 Adaptations are specific to the nature of the training stress
 Closer the training stress is to performance parameters the better the outcome
• Vague- what constitutes similarity?
 Transfer of training
• Degree of transfer that occurs from training to performance
o Movement mechanics
o Depends on level of athlete
o Basic mechanics of exercise dictates its transfer to performance
• Specificity with variation ?
o Is it possible to train specificity when a main component of training is variation (always
changing training and stimulus)
• SAID principle
o Specific adaptations to imposed demands
o Adaptations are dependent on the stimulus placed on body
o Overload + stimulus = specific adaptations
o Specificity of stimulus vs specificity of training (exercise)
 Ex) aerobic training – increase VO2
• Intervals are just as effective for increasing endurance
 High speed training – increase speed
• Ballistic exercises also effective
• Not the only way to increase speed
 Single leg training -sprinting
• Bilateral just as effective
• Can target muscles greater and increase strength overall
• Mechanical Specificity
o Degree of similarity between a training and performance
o Dependent on movement patterns
 Peak force
  RFD (rate of force development)
 Acceleration
 Velocity
• Specificity and transfer of training
o Mechanical criteria
 Accentuated regions of force production during movement
• Increase force in specific muscle group they have to perform in activity
 Amplitude and direction of movement
• How much force they need to produce and in what directions
 Dynamics of effort
• Acceleration velocity PO
 Rate and time to peak force production
• Reach max force in shortest time, explosive movement in sports
 Contraction types
• Strength vs power
o Strength: ability to produce force
o Power: explosive strength
 Ability to exert force quickly
 Rate of doing work
 P = f x d/t
 P = force x velocity
 Harder to do and harder to transfer
• Power
o Average power output (over entire ROM)
o Peak power output (highest value found over rom)
o Maximum power (peak power someone can reach in ideal conditions)
• Power output
o One of the most important factors separating sport performances
 Average: endurance events (higher peak PO through sport)
 Peak: explosive activities
• Jumping, sprinting WL
• Heavy weight training
o Can improve PO and performance in less trained
o Well trained- need explosive high speed training
• Isometric training with high RFD
o Increase RFD and movement velocity in untrained subjects
o Limited effects on dynamics explosive forces (not as effective as other methods of
training)
o Isometric- try to push as hard and as fast as they can
 Untrained se improvements (intent to accelerate)
• High power training
o Improves a wider range of athletic performance variables
o In trained with strength base
• Combined training of strength, power and speed
o Better than heavy resistance or high speed training alone
o Need greater variation
• Exercise selection
 o Select appropriate exercises
 Needs analysis
 Research
 Understanding of technique
 Muscle activation, biomechanics
• Needs Analysis
o Needs to have one before creating training program
 Athlete
 Sport/skill
o Fitness parameters
 Strength
• Maximal, explosive
 Neuromuscular control
• Coordination
 Energy utilization
• Vo2max
• Muscle fiber type
• Economy
o Athlete considerations
 Position
 Injury history
 Training history
 Weak areas
• Overall fitness
• Specific muscle groups
 Postural assessment
• Flexibility
• Enhancing performance
o To enhance performance requires understanding of which adaptation will cause the
desired change in performance
 Strength
• Need to understand
o Sport
o Athlete
o Exercise
• Joint angle specificity
o Full vs partial rom training
o Full = strength gains
• Free weights vs machines
o Machines
 Difficult for high speed and power training
o Free weights
 Greater gains in athletic performance
• Speed and power
o Vert jump
o High speed/high power training
 Machines – dictate how body is moving
 • Limited
o Acceleration patterns
o Movement patterns
o ROM
 Free weights
• Greater mechanical relationship to performance activities
o Everyones body moves differently
o Vert jump
• Superior strength gains
o Regardless of testing mode
• Cause greater increase in vertical jump performance
• WL
o Better weightlifters = better jumper
o Increased jump height and PO compared to other athletes
o Explosive training
• Advantages of free weights
o Appropriate training variation
 Progressions, variation
o High degree of mechanical specificity
 Muscle activation patterns
o Proprioceptive and kinesthetic feedback
 Stability and balance
 Proper muscle activation patterns and more complex movement
 Athletic movement and performance- body feels its way through
o Movement in all 3 planes
 Can work on stabilizing muscles for unwanted movement
 Unlike machines (1-2 planes)
o Minimal equipment
 Less space needed
o Large muscle groups / multi joint exercises
 Machine tend to be single joint
o Efficient
 Train variety of muscle groups all at once
• Disadvantages of free weights
o Time to learn proper technique
 Patience
o Cant isolate small muscle groups as easily
o Safety (knowledge and proper teaching)
• Kinetic chains
o Closed vs open
o Closed: fixed peripheral segment
 Multi joint and WB
o Open: peripheral segment moves freely
 Machines and single joint exercises
o Different muscle activation patters
o Different joint patters
o Closed better for increasing performance
  Closer to muscle activation pattern in sport
o CKC vs OKC
 Squat vs leg extension
• Both quads
• Squats greater activation of vasti
• Leg extension: greater activation of rec fem
 Useful for different pop
• Soccer kick: knee extension hip flexion
o Rectus femoris
o Use leg extension
o May not be activated in only squats
• Vertical Jump
o Common performance measure
 Easy to measure
 Primary movement in many sports
 Components of VJ relate to specific performance abilities
 The components can help differentiate btn athletes performance capabilities
 Power output and velocity
 Many different opinions on best way to train
• Strength training
• WL
• Plyometrics
• Jump training
o Strength training
 Maximises strength of knee and hip extensors and ankle plantar flexors
 Increases in jump height in untrained
 Higher loads are better at increasing power
 Greater increases in VJ with training free weight over training with machines
• Greater mechanical specificity
• Muscle activation patterns and movement patterns and joint patters
 Does not simulate jumping
• Adaptations are specific to imposed demands
o RFD coordination
• Still need coordination to be effective jumper
 On its own not as effective as combining with power training
 Need combination of skill practice and strength training
• Weight Lifting
o Increase explosiveness and max force production
o Enhancing VJ performance
 Max force production at high speeds
 Muscle activation
 Proximal to distal strategy
 Force curves
 Proper landing
• Force/Speed
o WL
 Lifting high loads explosively
  Elicit greater adaptations than just moving explosively
• Jump training
 Training peak power
• Muscle activation
o Targets proper musculature
 Hip extensors
 Knee extensors
 Ankle plantar flexors
 Jumping and landing
• Proximal to Distal Strategy
o Hip (ext) -> knee (ext) -> ankle (PF)
 Common sequence used in range of tasks
• Jumping running kicking
• Proper jumping technique
 Optimal strategy as it increase the amount of time that peak force is applied
compared to simultaneous strategy
 Simultaneous jump force applied all at
one time, all extending at same time
 Proximal to distal (red) max force over
greater time, reach max jump height
• Better jumpers
o Relevance to WL
 WL follows same proximal distal
strategy
 Multipurpose
• Working on explosive strength
as well as coordination
• Landing from a jump
o Moolyk 2013
 Compared landing from a jump, drop landing, clean and power clean
• Similarity btn impact phases between jumping and WL
o Similar muscle strategies
o Knee extensors
 Eccentric
o Need ankle DF
• Plyometrics
o High volume (lots of reps)
 Repetitive landing and impact forces
 Lead to injuries- especially with inadequate knee extensor strength
 More injures than in WL
 Need technique, flexibility, strength
• Jump training
o Tends to be similar to plyometics
o Can be beneficial if focusing on technique and coordination strategies
o A way to apply strength gains
o Necessary in jumping athlete?
 Have high jump volume in practice
 • Summary
o Need combination of training for best transfer
 Proper periodization
 Especially in well trained individuals
o Need skill/coordination training
o Critically evaluate skills and how to best train them (stimulus)
o Exercise selections
 Understand basics of exercise technique
Lecture 7: Stretching and Flexibility
• Flexibility
o Intrinsic factor that can influence performance
o Extensibility of soft tissue
o Freedom of a joint to move fluidly through its full ROM
 Joint, series of joints (squat)
 Muscles, groups of muscles (around that joint)
o Active Flexibility
 ROM you can get when the muscle is active
 Straight leg deadlift -hammies
o Passive Flexibility
 ROM you can get when a muscle is turned off
o Typically measured passively
 Sit and reach
 Weight-bearing lunge test
 Seldom considered in dynamic situations (moving through activity)
 Goniometer in passive position
 Multi joint- one joint can influence the flexibility of others
 Wb vs non wb
• Stretching
o Extrinsic factor that can influence performance
o Techniques used to increase flexibility
o Trying to increase ROM
o Decreasing the passive resistance to stretch
 Increase muscle compliance
o Decrease muscle stiffness
o Goal: to allow for movement
• Stretching categories
o Acute vs chronic
 Pre-participation stretching
 Part of warm up
• Motor control: trying to get feel for movement, ROM complexity of skill
or task, get body ready
• Neuromuscular: activating the proper musculature, preparing for full
rom
• Anatomical: raising body temp, CT more malleable
• Metabolic: increasing metabolic enzymes
 Short in duration right before sport
 Acute/preparticipation intended purposes:
 • Athlete has sufficient rom in joints to perform activity optimally
• Decrease muscle stiffness/increase compliance to decrease injury risk
• Doesn’t always happen this way
Chronic/habitual:
• Habitual stretching
• More extensive – stretch all joints
• Usually after training session
• Usually static
• Intended to
o Reduce risk of injury
o Reduce aches and pains
o Increase flexibility
o Decrease in muscle stiffness (over long periods)
o Increase sarcomere in series
o Potential changes in viscosity?
 Ability of the muscle to resist changes in shape
o Increase pain tolerance
o Active vs passive
 Passive
• Not actively moving into stretch position
• Static stretches, or gravity or someone helping
 Active
• Tends to be more dynamic stretching
• Muscles activated while stretching
• Using muscle tension to move limb into extreme position
o Static vs dynamic
 Static
• Stretch held in stationary position
• More beneficial at increasing flexibility
• Holding for longer periods, adding sarcomeres
 Dynamic
• Stretch occurs with movement
• Better for warm up situations
• Performed by contracting the antagonist muscle and moving joint the
muscle crosses through full active rom
o Slow controlled manner
o Hammies: contract quads and extend knee to stretch
hamstrings
• Increase body temperature
o Within working muscle
o Aids in flexibility
• Increase blood flow to muscles
o Can help remove lactic acid
• Shorter duration (0-60s)
o No adverse effects on performance (might have no impact)
• Longer duration (60-90s)
o May facilitate performance
 • Often not done correctly
o Important to still try and get stretch in muscle
o Some people move too quickly- too ballistic
o Proprioceptive neuromuscular facilitation (PNF)
 Combination of passive flexibility and isometric contractions (resistance)
 Proper activation of muscle patterns -primary purpose
 Increase flexibility – secondary purpose
o Ballistic
 Bouncing while stretching
 Ineffective – inhibits stretch reflex
 Leads to injury
 No one does this
• Stretching
o Prescription
 Intensity
 Frequency
 Duration
o Can dictate the duration of the stretching after-effects
o Intensity
 Subjective assessment of discomfort
• Pain vs discomfort
• Shouldn’t be painful
o Frequency
 Longer time spent stretching longer results stay
o Duration
 How long to hold
 How many sets
 Related to how long effects last (longer = lasting)
 Magnusson
• Static stretching hammies
• 4 x 90s
• Decrease passive resistance to stretch by 18-19%
 Others
• 5 x 90s
• Decreases of 8.3%
• Similar results with 60s with increased stretch intensity
• Prescription
o Deciding on stretching prescription is difficult because there are varying results in
research
o Longer duration stretches at greater intensity last longer
o Get dynamic flexibility in sport
o 10s hold – 10 min last
• Stretching decreases muscle stiffness and increases ROM
o Increase in flexibility
o More so using chronic stretching
o Adding sarcomeres
o Increases flexibility at joints
 o PNF more effective
o Duration 15-30s
 More effective than shorter duration
 As effective as those done longer
o Sports and positions requiring large rom
 Importance of flexibility and reduced muscle stiffness
 Improve movement economy (efficiency)
 Proper technique
o use of chronic stretching
 long duration chronic stretching
o repeated movements performed in sport can increase flexibility
 different flexibility needs
• stone 2006: stretching acute and chronic
o acute 15 studies- static stretching
 12: performance decrease
 Mostly focusing on jumping and strength
 3: no difference
 Max strength performance activities decrease with static stretches
o Chronic 9: explosive performance
 7 showed performance increases
• Running speed, force, gait, stretch shortening cycle VJ
 2 no effect
 Chronic after practices - static
 Small improvements 3-4% at elite level is a lot
• Stretching and performance
o Inconsistent findings
o Temporary strength deficit (1hr)
o Increased arterial BP
o Adverse effects on jump performance: PF
 Passive stretching
o Increased flexibility decreases running economy and peak performance
 Not consistent
• Stretching, flexibility, injuries
o Little relationship
o Pre-participation stretching
 No strong evidence to decrease injury
• Flexibility & injuries
o Muscle tears
 Can sometimes occur when going beyond normal/comfortable ROM
 Not always due to overextension (tearing from being too stretched)
 Greater flexibility = decrease risk of muscle tears
o Chronic overuse injuries
 M, cook, kent 2006
• Performance factors and patellar tendon injury in volleyball
• Sit n reach, ankle DF, ROM, jump height, ankle PF strength, experience
and activity level
• Only reduced ankle DF ROM associated with patellar tendon injury
 • Used for absorbing impact forces in jump- or they translate to patellar
tendon
o Being flexible through full ROM is useless without strength in full ROM
 Strength decreases injury
o Hypermobile
 Often have different injuries
• Subluxations
• Dislocations
o Habitual stretching to increase ROM allows for Wtraining
 NS trains at ROM
 Muscles protect joint when strong through ROM
• Flexibility should not be considered separate from fitness
• Training should take joints through full ROM
o Decreases needed stretching
• Eccentric exercises
o Dual purpose
 Increases flexibility
 Increases strength
o Helps to prevent against injuries
 Eccentric phase of exercises most dangerous more likely to tear muscle
• Warm up and injury prevention
o Cant assess- individually
o Warm up stretching
 Increase flexibility of lower extremity
 Not shown to prevent soreness
 May prevent knee and ankle injuries
• Flexibility and performance improved after warm up
o Stretching
 Vigorous, sustained and related to activity (dynamic)
o Passive methods of increasing body temp
 Increased performance a bit
o Massage- inconsistent
• Warm up
o Flexibility
 Dynamic stretching during warm up to not impact performance and increase
flexibility
 Wont be as good as chronic in long run
• Full ROM training
o Static stretching
o PNF
o Eccentric exercises

Lecture 8: Injuries
• Resistance training effects on injury
o Bones
o CT
o Muscles
• Bone health
o Bones adapt to physical stresses
o More active = greater bone mineral density
o Higher strain exercise have greater effect on bone density
o RT- reduced risk osteoporosis, fractures, bone ailments
o Impact forces (jumping, running) also elicit adaptations
• Connective Tissue
o Little research RT and CT adaptations
o Increases in size and strength
 Ligaments and tendons
 Same gains as muscles
 Reduced injury
• Muscles
o Increased strength = decrease risk for
 Strains – eccentric muscle strength
 Tendonitis
• Achilles
• Patellar tendon
• Absorbing impact forces
 Shoulder injuries
• Rotator cuff
• Shoulder instability
o Greater functional ability
o Decrease risk falls – old ppl
 Better balance, less chance fractures
o Less muscle imbalances
 Chronic overuse injuries
 Agonist/antagonist
 Bilaterally
• Shoulder injuries
o Shoulder stability
 Joint compression- muscles working together to keep humeral head in fossa
 Coordinated rotator cuff contractions
• Through full rom
 Glenohumeral ligaments
• Not very strong, easily damaged
o Imbalances between external and internal rotators
 Strength
• Ratio at least 60-65% btn ext-int rotators
 Flexibility
• Rotator cuff
o Muscle weakness causes
 Muscle imbalances
 Improper throwing mechanics
 Early fatigue
 Decrease in technique= injuries
• Rehab concerns
 o S&C
 Important for rehab
 Bridge transition from physio to return to sport
• Rehabilitation
o Need for retraining
 Effect of injury on neuromuscular performance
o Need for detailed and differentiated approaches to retraining
 Athletic performance to pre injury level
o Speed and safety that athlete returns to sport depends on quality and characteristics of
rehab program
o Address
 Movement mechanics
 Neuromuscular issues
• Cause or effect of injury
 Stabilizer activation
 Strength and power base
• To prevent reinjury
• Movement Mechanics
o Technique
 Limitations
 Compensations – not using proper musculature
• Help progress in WT- safe controlled
• Physio – WR- sport
• Neuromuscular issues
o Muscle atrophy following immobilization
o Decreased strength
o Decrease muscle activation
 Arthrogenic muscle inhibition (AMI)
 ACL injuries
• ACL injury
o Return to prior activity level 19-82%
o Due to persistent movement dysfunction
o Research shows decrease in quad activation following ACL rupture
o Strength deficits at return to activity >20%
o Deficits can still be present years after reconstruction
 Due to morphological and neural adaptations
 Evident in self reported disability
o Arthrogenic muscle inhibition
 AMI is a presynaptic, ongoing reflex inhibition of musculature surrounding a
joint after distension or damage to structures of that joint
 Reduction in motor neuron pool recruitment
 Decrease muscle activation- body becomes less use to it
o natural response to injury
 joint swelling
 body shuts off motor neuron recruitment and decreases activation
• Case study
o Decrease quads activation measured prior to and after a non-contact left ACL tear
o Preinjury
 8 mon prior: right hip and knee kinematics during landing
 1 week 4 hr prior: quad strength and activation
 MVIC collected with super imposed burst technique
 Max force output she could do vs max muscle could do
o Rehab at 8 mon after injury 5 after surgery – AMI
o Decrease in quad force before she actually tore It
• Strength coach
o Responsible for fitness of athlete
o Return of athlete to competition
o Programs
o Recognize compensations
• Exercise selections
o Exercise selection more important for injured/recovering athletes
o Target muscles activated in way they need to be
o Optimal activation
o Avoid pain and swelling
o Limits volume and intensity
o Base off phase of tissue healing
• Inflammation
o Tissue healing
 Pain swelling redness
 Decreased collagen synthesis
 Increased inflammatory cells
 Controlled- shouldn’t be for too long
o Training goals
 Prevention of new tissue disruption and prolonged inflammation
 Maintenance of function of cardiorespiratory system and surrounding
neuromuscular system
 No active exercises for injured area
• Passive ROM
• Repair 2d-2m
o Tissue healing
 Collagen fiber production
 Decreased collagen fiber organization – aren’t aligned properly
 Decreased number of inflammatory cells
 Replacement of tissues
 Scar forms
o Training goals
 Prevent excessive muscle atrophy and joint deterioration
 Maintain function of neuromuscular and CR systems
 Exercise options
• Submaximal isometric, isokinetic, isotonic
• Balance and proprioceptive training activities (physio)
•
• Remodelling
o Tissue healing
 Proper fiber alignment
 Increased tissue strength
 Aligns in direction of stress
o Training goals
 Optimization of tissue function
 Progressive loading NM skeletal CR systems
 Joint angle specific strengthening
 Velocity specific muscle activity
 CKC OKC
 Proprioceptive training activities
• Rehabilitation
o Transition: physio -> strength training -> sport training
o Communication
o Maintain other areas of fitness
• Case Study
o 22, volleyball
o Meniscal tear
o Cant fully extend
o Pain in posterior aspect of knee in hamstring tendons
o Prior to resuming training
 AT plan
 Understanding mechanism
 Understanding joint compression
o Plan:
 Monitor muscle tightness in
• Gastroc, ham, quad. It band
• Reduces compression of the joint
• Need to strength and roll out
 Gradual progression in load lifted
 Monitoring for any changes in symptoms
o Result
 Back to full squats 2 weeks after injury not max load
 Practice the following week
 Limited symptoms throughout season until surgery date
o Need communication btn dr SC
o Understand biomechanics of joints
 Compressive forces and muscles that cause it
 Understanding proper progressions
• Resistance training and injury risk
o 2.4 – 3.3 injuries per 1000 participant hours
o Lower incidence in youth
o Less than common sports- bball football gymn
o Decreased with proper technique and coaching
• Injuries
o Low back, knee, shoulder, wrist, hand
 o 60% acute
o 30% chronic- overuse, improper movement mechanics
o 10% recurring
• Back injuries
o 80% of adult population suffer from lumbar back pain at some point
o Makes up 44-50% of all resistance training injuries sustained
o Causes
 Improper technique
 Flexibility issues
 Muscle weakness – stabilizers, flexors, core
 Lack of endurance – fatigue early
 Can be due to inefficiencies in motor control – cant activate properly or at right
time
• Injury risk
o Reduced with proper technique
o Flexibility
o Movement patterns
o Monitored training sessions
 Spotting
o Appropriate loads
o Appropriate exercises
• Disk Herniation
o Common in resistance training
 Lumbar spine
 Most common btn L4 and L5
 Most common in postero-lateral direction
 Can be further developed disk protrusion
 Flexion injury
o Mechanism
 Improper loading of intervertebral disks
 Misalignment of vertebrae
 Improper spinal curves
 Flexion and sometimes rotation
 Herniation projects to the opposite side of the lean (especially with added
weight on your back)
• Spinal loads
o Increases in compression forces of disk caused by
 Internal
• Tight musculature
• Too tight pulls vertebra too close
together = compression
 External
• Load lifted
• Disk herniation and RT
o Monitor
 Spinal posture – neutral spine especially with heavy loads
 Inflexibilities
 • Overall
• Focus on pelvis and spine
 Load lifted
• Technique
• Lifting with legs or back
• Flexibilities
o Problematic musculature
 Spine flexion
• Psoas- debated on whether flexor or extensor (depends on lumbar
curvature)
• Weak extensors
• Weak stabilizers
 Posterior pelvic tilt
• Places lumbar spine into flexion
• Improper loading of vertebrae and disks
• Spinal compression
o Musculature
 Any muscle that runs along the spine
• Erector spinae
• Multifidus
• Quadratus lumborum
• Lats
• Oblique’s
• If these are tight adds to compression
• Technique
o Break down in technique
o Especially with increasing loads
 Rounded back
o Important to monitor
 Supervised training sessions
 1 RM
• Core strength
o Spinal stabilizers
 Strength
 Endurance
 Importance of adding core
• Other injuries: fractures, dislocations, muscle strains
• Role of coach
o Understand technique and flexibility
o Monitor sessions
 Technique
 Flexibility
 Compensations
 Imbalances
 Proper progressions
o Communication
•
• Overtraining
o Excessive frequency, volume or intensity of training that results in extreme fatigue
illness or injury long term basis
o Lack of sufficient rest and recovery
o Overtraining syndrome
 Condition from overtraining
o Recovery
 Weeks, months years
• Overreaching
o Excessive training on short term basis
 Easy recovery
 Often planned as part of training
 Overwork then taper to rebound
o Functional overreaching
 Used in programs
 Overload with recovery
 Leads to improvements in performance
o Non functional overreaching
 Accident
 When the balance between overload and recovery is not achieved
 Performance detriments
• Non functional overreaching vs overtraining syndrome
o Similar signs and symptoms
o OTS: prolonged maladaptation of athlete and the biological, neurochemical and
hormonal regulation mechanisms
•

• Triggers
o Imbalance btn lead and recovery
o Monotony of training
o Too many competitions
o Personal and emotional stress
o Emotional demands
o Sleep disturbances
o Jet lad
o Altitude exposure
o Exercise heat stress
 o Glycogen deficiency
o Everyone different
• Overtraining syndrome symptoms
o Performance decrement
 Plateau then decrease
 Cant sustain training or whole practice or training session
o Inability to sustain intense exercise
o Disturbances in mood state
o Fatigue- overall and in muscle groups
o Recurrent infections or illness
o Anxiety depression
o Sleep issues
o Sore painful muscles
o Increased susceptibility to infections and injuries
• Diagnosis
o Exclude disease or infections, poor diet
 Caloric restriction
 Anorexia bulimia
 Insufficient carb, protein, vit/minerals
 Outside stressors
o No actual method for diagnosis
 Hormone levels
 Performance testing
 Psychological/mood questionaires
 OTS elevated neg moods
 Heart rate variability
• Variation in time interval btn heartbeats
• Speed and power more sensitive to OR/OT
• Strength
o Last to be adversely affected
• Prevention
o Adequate rest and recovery
 Sleep
o Proper monitoring
 Questionaires, diet, screening, training age
 Know athletes
o Adhere to training program
 Don’t do extra on own
o Watch for performance decrements
• Recovery
o Rest light training
o Sleep
o Nutrition
o Regular health checks
o Mental health
Lecture 9: training age
• Youth strength training
 o Misconceptions
 Unsafe and inappropriate
 Damage to growth plates
 No benefits
• Injury risk
o Low risk for those who follow age appropriate strength training guidelines
o Need to be supervised
o Lower risk than adults
o WL plyometric
 Assumed to have higher risk -more intense
• WL
o Lower risk than other sports
o Need proper progressions
o Educated strength coach
• Plyometrics
o Need appropriate exercises
o Adequate baseline strength levels
o 1RM squat = 1.5x body weight
• Injury risk factors
o Growth spurt – how to move body properly, being clumbsy
o Age – same age doesn’t mean same maturity
o Biological maturity
o Body size
o Poor coaching
o Poor technique
o Fitness level (going in)
o Previous injuries
o Muscle imbalances
• Damage to growth plates
o Growth cartilage (pre bone) weaker than rest of bone and adjacent to CT
 Easier to damage
 Repetitive micro trauma
o Idea from 70s-80s
 Few case reports that have injury to growth cartilage in young lifters
 Bilateral separation at distal radial epiphysis
• 30kg overhead
• Alone
• Makeshift gym
• Not proper instruction
o Due to
 Improper technique
 Inadequate or lack of training
 Maximal lifts
 Lack of supervision
o No injury to growth cartilage
o No evidence showing detrimental effect to growth or maturation
o Just as likely from running or jumping impact forces
• Effectiveness
o Significant increase in strength
o Enhance strength beyond normal growth and development
o 30-40% increases following 8-20weeks of training
o Highly variable
o Do have increases in sport performance
• Strength development
o Due to neurological mechanisms rather than hypertrophy
 Lower levels of circulating testosterone
 Greater difficulty increasing muscle mass – but still strength gains
o Neuromuscular learning
 Optimization of intermuscular coordination
 Agonists, synergists, stabilizers, antagonists
 When to turn on muscles when to use them
• Health and fitness benefits
o Increased strength, power, endurance
o Improved bone health
o Improved body comp
o Improved motor performance skills
 Movement mechanics
 Sport performance
o Resistance to sport injuries
o Positive attitude towards lifetime physical activity
• Physically active for life
o Start young- maintain it
o Need to have + experiences
o Improve healthy in obese
o Strength training improves both composition
• Bone health
o Childhood/adolescence
 50% of adult peak bone mass before puberty
 Opportune time for bone modelling and remodeling
 Responds to tensile and compressive forces
 Bone adaptations benefit in long run
o ST can be osteogenic stimulus
 Improve bone health
 Mineral density
 Mineral content
 Thicker cortical bone
 Thicker bone radius
 Decrease risk of fractures later in life
 Decrease risk for osteoporosis (F)
• Sports related injuries
o ST reduces it
o Addresses risk factors for injury
 Low fitness level
 Muscle imbalances
  Errors in training
 Strength/flexibility imbalances
• Training Guidelines
o No minimum age
o Physically and mentally ready
o Handle stress of training
o Coachable
o Interested
o Qualified coach
 Knowledge of exercise technique youth training guidelines understands youth
o Proper warm up
 Movement based exercises
 Increase body temp
 Enhance motor unit excitability
 Improve kinesthetic awareness
 Maximize ranges of motion
 Dynamic stretches
o Choice and order of exercise
o Volume and intensity
o Rest intervals
o Repetition velocity
o Training frequency
o Program variation
• Choice and order of exercise
o Appropriate for
 Body size
 Fitness level
 Technique experience
o Promote muscle balance
 Across joints
 Between opposing muscle groups
o Start simple
 Progress from easy single joint to multi joint
 Allows for confidence and competency
o Core/ab exercises
 Abs, glutes, low back
 Prevent against potential back injuries
 Need accessory exercises
o Typical order
 Large before small
 Multi before single
 Challenging before easy
• Training intensity and volume
o Exercise technique is most important
 Start with low loads and increase only when technique is good
o Start more endurance based
 Set 10—15
 Sets 6-8
  Don’t push too heavy till used to training
• Rest intervals
o 2-3min
o Children
 Higher oxidative capacity
 Faster phosphocreatine resynthesis
 Need less time to recover
 1-2min
• Repetition velocity
o Emphasize technique and control
o Slow controlled movements
o Depends on exercise
o Kids want to go fast
• Training frequency
o 48-72 hr between sessions
o 2-3x/w
o Proper rest and recovery
• Age and musculoskeletal health
o Decrease in muscle size
 Decrease CSA, density,
 Increase intramuscular fat
 Strength
 Power
 Bone strength
 Functional ability
• Muscle size
o Decrease in muscle mass
o Sarcopenia
 Occurs even in fit people
 Corresponds to loss in muscle strength
 65-84y
• Loss 1.5% per year
• Isometric strength
• Quads loose a lot
• Muscle strength
o Immobilization
 Older adults
 Loss of strength in lower extremity
 No WB
 Type 2 fibers- transition to type 1
• Muscle Power
o Greater decreases in power than strength
 65-84 3.5% / year
 Retain as little as 26%
 Strength retain 40-50%
 Due to loss of type 2 fibers
 Shift to type 1 as we age- aren’t as good for strength and power exercises
  Velocity of muscular contractions decreases
 Preventing falls need to turn on muscles quick
o Functional ability
 Decreases in strength and power decrease ability
 Cant do ADL
 Increased falling risk
 Decreased balance
• Dynamic or static
• Risk of falling
o Fractures
o Loss of independence
o Quality of life
o 1/3 65+ fall
o ½ 80+ fall
o Caused by decrease in strength and power
o Cant activate muscles quick enough to stabilise themselves
o Cant stand up asymmetry btn limbs
• Bone health
o Decrease in bone mass
o Decrease mineral density
o Osteopenia (less severe)
 -1 to -2.5 SD
o Osteoporosis (severe bone loss)
 Below -2.5 SD
o Increase porosity of bones – more fragile
o Increased risk for fractures
o Active life effects this
• Older adults ST
o All performance decreases with age
o Start to see performance decreases after 30
 WL 1-1.5% drop
 After 70 greater
• Age and adaptations to training as we age
o Strength power endurance
o Muscle mass increase
o Muscle fiber size increase
o Muscular metabolic capacity
o Resting metabolic rate
o Bone mineral density
o Physical function
o Body composition/ body fat
• Trainability
o Respond to variety of training protocols
 Optimal not known for elderly
o See increases in strength power hypertrophy
 8 weeks
o Bone health improvement
• Strength and power
o Improved with higher intensity training
o Increases with lower intensity for longer duration
o Dependent on
 Age, health, fitness level
o Volume set and reps
 Best response to multiple sets
o Frequency
 2-3x/w similar results
 Mixture of supervised and at home
• Bone health
o WB exercises
 Greater than just walking
 Intermittent jogging
 Exercise class
o RT
o Lifetime PA
o Once they stop loose adaptations
• Functional ability
o Need more than just strength/power
 Wont automatically transfer
 Functional training
 Dynamic balance
• Balance
o Static balance
 Easy to improve
 Can improve 8w
o Dynamic
 Greater impact on fall risk
 Tai chi
 Slow dynamic balance tasks
 Hand eye coordination movement -less on vision balance
• Program design
o Standard program design applies
o Need to consider
 Pre existing conditions
 Exercise progressions
 Nutrition
 Injury status
o Start at low intensity
 Exercise technique
 Limit muscle soreness- too soon turn off to training
o Focus on key muscle groups
 Used in ADL
 Climbing stairs – quads
o Progressions
 Sets 8-12
 • 40-50% 1RM
 Start at 1 work way up
 Progress to multiple sets of 6-8 reps
• 60-80% 1RM
 Depends on goals and abilities
o Program design
 Variation
 Frequency
 Rest
• Other considerations
o Prescreen for ability to participate
o Include warm up stretching
o Perform through pain free rom
o Proper nutrition
Lecture 10: plyometrics training
• Stretch shortening cycles
Phases Contractions

Eccentric eccentric contraction

Amortization should be as short as possible isometric contraction

Concentric concentric contraction

Depth jump- landing portion E, A stop jump

C trying to jump up again

• History
o 1966 Zaciorskiji
o Based off stretch shortening cycle
o Plio = more
o Metric = to measure
o Trying to increase performance in those who no longer exhibited adaptations
o True plyometrics vs jump training
 True: depth jumps, med ball drops
 Shortest amortization phase
 Immediate explosion up
 Taxing on system it needs to adapt
o Box jumps, med ball throws not true because not short enough amortization phase
absorbing impact too much instead of quick transition from E to C
o 1969 soviet union
 Verkhoshanksi
 Shock methods
  Precious training methods less effective for improvement performance of
athletes
 Work on shifting from eccentric to concentric muscle contractions
 Improve amount of muscle tension in eccentric phase
• Physiology
o Fast reflex time E – C
o Stretch receptors (eccentric) – spinal cord – contraction (concentric)
o Also tells agonist to relax and decrease activation

•
• Mechanisms Responsible – stretch shortening cycle
o Elastic potential energy (TP)
o Force potentiation
o Time for muscle action
o Pre load effect
o Muscle tendon interaction
o Reflex contribution
• Elastic potential energy
o Hookes law F = -kx (k=f/x)
o E – ½ kx2
o Muscle tendon units (MTU)
o Muscle
 Non pennated muscle stretch 3%
 Pennated stretch 5%
o Released stored energy 65-90%
o More compliance less force needed to stretch
o Tendons can recoil faster than muscles -EPE
 Can stretch more
o EPE what true plyo relys on
• Force potentiation
o Muscle force increases when an isometrically contracting muscle is
further stretched
o Muscle is active the whole time
o Pause squat- turn on muscles greater force output
• Time for muscle activation
o Max force takes longer to develop
o Increase time – increase force
o Eccentric to concentric contraction
o W = fxd typically cant jump that high in plyo because short time
 o More time in countermovement jump= higher force
o More time = more force produced
o Slower – can maximally recruit muscles and motor units
o Faster- less time to recruit
• Pre load effect
o Concentric movements only
 Force production decreases as shortening speed increases
 Force- velocity relationship
 Faster you move less force you can produce (jump training)
• Muscle tendon interaction
o Concerted contraction: a contraction where the activation is matched to the load to the
effect that the length of contractile components remain constant
 Length tension relationship
 Force velocity relationship
 sarcomeres move through shorter ROM - can stay closer to around ideal length
 muscle doesnt have to stretch as muscle is in ideal overlap more
 tendon can stretch and recoil back allows muscle to work in optimal length
 good for jump training and true plyo- elastic potential energy
• reflex contribution
o stretch reflex: involuntary response to the stretch of a muscle
o caused by muscle spindles- sensitive to rate and magnitude of stretgh
o arguments against reflex contributions to SSC
 reflex con- too long for reflex to play a part in this cycle
 agonist may not actually lengthen so no stretch reflex response
 jump training- longer time in amortization- m spindles might take affect and be
activated
 true- elastic potential energy component and m-tendon relation
• depth jumps
o minimize ground contact time
o Achilles and calf and quads
o Quick transition from E to C
o SSC EPE
o Hard on system
• Recommendations
o Intensity
 Box height 0.75-1.1m
 Over 1.1m or weight to
body not recommended
 Changes exercise
 Lengthens amortization
phase = not purpose of
exercise
• Effectiveness
o Mixed results in research:
o Training design
o Types of exercise
o Intensity
 o Volume frequency
o Population
o Effect size
o Method of measuring jump height
• Periodization – macrocycle
o End of strength phase
o End of prepatory period
o SPP-Pre comp
o Transition from GPP to SPP or SPP to competition
o Need strength base
• Progression
o Developing jumping ability in three stages
 Strength and jumping exercises
 Continue increasing strength and beginning plyo
 Maintaining strength and increasing plyo intensity/volume
• Volume
o Begin- 80-100 contacts
o Intermediate- 100-120
o Advanced: 120-140
o Considered 1 foot
o Two feet landing = two contacts
• Intensity
o Box height – 3 different heights saw similar improvements
o Increased weight changes kinematics and VGRF – too much force on joint
• Injuries
o ACL
o MCL
o Patella tendinitus
o Achilles tendinitus – trying to absorb GRF
• Strength requirements
o Lower body 1.5-2xBW 1RM back squat
o Upper: 1XBW 1RM bench press
• Other pop
o Heavier individuals = increased risk for injury
o VGRF higher
o Prepubescent – don’t have strength base
o Shock method only for when you are not adapting to training anymore
• Jump training exercise
o Box jumps
o Countermovement jumps
o Squat jump
o Medicine ball throws
o Plyo push ups
o Time to absorb impact, longer amortization phase, still good exercises- still working on
shift form E to C
• Other modalities to train power
o WL: snatch clean jerk
 o Safer amortization phase and body can absorb impact
• Not good for athletes already jumping in training