The ability to generate force against resistance

Health related AND skill related

Power-in Sport

Strength and endurance usually compliment each other, as strength increases so does muscular endurance 

Isometric-muscle contracts but does not shorten (push against wall)

Concentric/Positives-muscle contracts and shortens (curls)

Eccentric/Negatives-Lengthening (releasing curl)

Both exist in any muscle

Determined by genetics

Change with training? Maybe hone them more?

What determines size of Muscle

-increase-hypertrophy (huge muscles) /atrophy (muscle shrinkage)

Strength, number of fibers, genetics

Doesn't increase in number of fibers, just in size

Hypertrophy-Neural adapt-function of motor unit

each fiber innervated by motor unit

20-25 years old peak

1% decline per year

women have higher body fat

Lose it fairly quickly-one month to gain, one week to lose

Physiological changes-increase in size and number of myofilaments

Cause of hyper trophy-increase in size and number of myofilaments

Dumb bells

Isotonic-full range of motion

Free weights vs. Machine-work the same, sometimes more benefits to free weights

Use Eccentric and concentric excercises-2:1 eccentric is best

Starting weight-pick one

Strength vs. endurance

Bench press, three sets, 6-8 reps

squats

endurance 10-15 reps-lower weight more reps

muscle contracts-length changes

problems

breathing

muscle contracts-length changes-constant speed

Nautilus-type of machine

Rapid Concentric/eccentric movements

box jumps, line jumps, 

trains fast twitch muscles-not as important for general health

Crunches, push ups-body movements , core work

good while abroad

Many are concerned with it, why?

Apppearance, health, obesity big issue

multi bilion dollar industry, pre-packaged meals

Body mass index

18.5-25 healthy

25-30 Overweight

30+=obese

64% US adults over 25 bmi

Some fat needed-essential-cusion organs, regulating temp, storing energy

non-essential-intake exceeds energy demands

Adipose cell (fat cells)-stores triglycerides (liquid fat) After a certain age you don't get more they just get bigger

1/2 fat located subcutaneous (Under skin)

men (abdominal) vs. women (hips and thighs)

Non medical term

lose fat lose cellulite

1-number of adipose cells

2-size of adipose cells

kids obsese=increase number

adult obese=increase size

Body Composition-

Lean-

Body composition-fat and non-fat bone, tissue

Lean-all that is not fat-scale (weight) vs. body comp

Women-20-25%

Men-15-20%

Danger men below 5 and women below 12

Hydrostatic-water displacement

Electrical Impedance-shoot electricity through you

Skin folds-pinch subcutanous skin with caliper

Caloric Balance

Carbs

Protein

Fat

Carbs-4cal per gram

Protein-4cal per gram

Fat-9cal per gram

2.5% decrease of input after age 25

BMR-# of calories you burn if you sit still all day

Decreases with age

1 Lower caloric intake

Diet

Caloric restriction

men-1200 to 1500

women-1000-12000

2-increase activity

FrequencyIntesityTypeTime-Emphasis on aerobic

staying in range helps-60-70% (heart rate range)

3-combination of 1 and 2

Combination-most effective way

is OK for toning but you lose fat all over

weight loss-1-2 lbs per week

3500 Calories-1lb

Bulemia Nervosa-binge purge

Anorexia Nervosa-distorted body image

Triad Syndrome-one of the above + osteoporosis

The range of motion possible of a joint or series of joints.

it's joint specific

health related not skill

Lessens chance of injury, better performance

Stretch before and after-BOTH

Bone, fat, skin, scar tissue, tendons

Mainly

Slack ligament-if you can bend your arms or hands in crazy ways-genetic only?

Active-muscle contraction

passive-begins at end of active

Dynamic-grapevines and high knees,

Static-sit and reach

Proprioceptive Neuromuscular-push and hold, relax, push and hold further

Ballistic-grapevine

Static-sit and reach

Propriocpetive neuromuscular Facilitation (PNF)-push and hold, relax, push and hold

Ballistic-More athletic

Static-Most widely used

Propriocpetive neuromuscular Facilitation (PNF)-most likely capable of the greatest increase in range of motion

Pilates-Mr.Pilates

Yoga-6000 years of practice, posture and breathing emphasis

For max progress need both

problems-need a spotter

Need program baed on overload, progression, consistency, individual need, safety-the rest of your life and no pain no gain (bad mindset, never train when you are hurt)

Mistake-start at too advanced a level

Fracture-bone crack,

contusion-muscle bruise,

Sprain-Ligaments connecting bones,

Strain-slight tearing in muscle fibers,

Muscle soreness-overworked, microtears, Tendonitis-inflammation of tendon from repetitive activity

Bursitis-Protective shield between ligament and bone, bursa sack, is inflamed and joint is frozen

Sprain vs strain-ligament bone to bone/tendon muscle to bone

CORE idea

spinal muscles tight, hamstrings tight

Heat-cramps, exhaustion, heat stroke (lose ability to sweat), dry skin (hospitilized immediately!)

Acclimitization-fluids, clothing, common sense

Hypothermia-Temperature and wind, hat, layers, feet, hands, Start towards the wind