KIN 3304 1nd Edition Lecture 8 Outline of Last Lecture I. DOMSII. Why does one get DOMS?III. AtrophyIV. What We Really HaveV. Isotonic, Isometric, Eccentric ContractionVI. Velocity of ContractionVII. Sensory FeedbackVIII. Muscle Spindle ApparatusIX. Monosynaptic-Stretch ReflexX. Golgi Tendon Organ ReflexOutline of Current LectureI. Anabolics/AndrogenicsII. What is StrengthI. Absolute Strength (Verkhoshansley)III. Repetitive Method (not repetitions)Current Lecture*Read what articles he posted on BB II. Anabolics/Androgenicsa. Beta Blockers – slow down heartbeatb. hCG – allows strength to continue while off drugsIII. What is Strength?a. Strength is relativeThese notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute.b. Types of Strengthi. Absolute Strength1. Measure of maximal volitional muscular force2. Time not a factorii. Speed Strength1. Ability to quickly execute a movement against a relatively small external resistance2. Assessed by speed of movement3. Ex: sprinting, pitching in baseballiii. Explosive Strength1. Ability to express significant tension in a minimal period of time2. Time is a factor3. Ex. vertical jumpiv. Strength Endurance1. Ability to effectively maintain a muscular function under work conditions of long duration2. Ex. marathonIV. Absolute Strength (Verkhoshansley)a. Max tension one can developi. Measured on a dynamometer, weight liftedb. Displayed under isometric conditions or in a slow movementc. 2 Methods to Develop (he said to know this)i. Repetitive effortii. Brief maximal tensionV. Repetitive Method (not repetitions)a. Weight lifters should perform 6-10 sets of 1-3 reps (main lifts)i. 5-6 exercises/session (including working sets)b. Produces an increase in strength without an increase in muscle massc. 85-95% if 1RM (~3-5RM)d. Must adjust for other sportse. For muscle mass – 50-60% for large number of repsf. 3 x 10 vs. 10 x 3: same volume BUT different outcome; you have 5-10 fast reps versus 30 fast repsg. In between sets, you are resting your energy
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