essential for improved appearance and posture

more efficient skill performance

specifc conditioning exercises and activities should be intelligently selected

weakness can impair skill development and performance in common recreational activities

appropriate base of muscular strength and endurance essential for injury prevention adn adequate skill development

muscles are ususally grouped together according to their concentric function

muscles work in paired opposition to an antagonist group

determine which muscles are performing the movement at what joints

know what type of muscle action is occuring

know what kind of exercises are appropriate for developing the muscles

usually 3-5

preparatory phase

movement phase

follow-through phase

many begin with a stance phase and an end with a recovery phase

major phases can

ex. baseball pitching preparatory phase is broken into early cocking and late cocking

allows athlete to assume a comfy & balanced position from which to initiate the sport skill

emphasis on setting various joint angles in correct positions with respect to one another and to sport surface

relatively static phase with fairly short ranges of motion involved

preparatory phase

Sometimes known as acceleration, action, motion, or contact phase

Is the action part of the skill

Summation of force is generated directly to the ball, sport object, or opponent

Usually characterized by near-maximal concentric activity in involved muscles

inappropriately cuts the movement phase

have less than desirable result in activity 

stance phase: player assumes a position with ball in glove before recieving the signal from the catcher

prep phase: extends throwing arm posteriorly & rotating trunk to the right in conjunction with left hip flexion. the right shoulder girdle is fully retracted in combo with abduction & max external rotation of glenohumeral joint to complete the phase

movement: begins with forward movement of the arm and continues until the ball is released

follow-through: ball is released as arm continues moving in the same direction established by the movement phase until velocity decreases to the point that arm can safely change the movement direction. The deceleration of the body & the arm is accomplished by high amounts of eccentric activity 

the body can act like a link chain

any "link" can be moved individually without significant affect on other "links" if the chain is open or closed

if the "link" is attached or closed, substantial movement of any one link cant occur without substantial movement of other links

not very functional

distal end of the extremity is not fixed to any surface

allows one joint to move of function seperately without movement of other joints

ex. shoulder shrug, bicep curl, knee extension

isolating a particular joint to concentrate on specific muscle groups

not very functional

used in PT, lower extremity, requires multiple joint activity involving numerous muscle groups simultaneously

functional

movement of one joint cant occur without causing predictable movements of other joints in extremity

body moves in relation to relatively fixed distal segment

multiple joints are involved, numerous muscle groups must participate, controlling multiple plane movements

closed chain- lower extremity

open chain- upper extremity

1) an untrained person beginning a strength training program will make significant gains in the amount of weight lifted in the first few weeks

2) amount & rate of progressive overload is extremely variable and must be adjusted to match specific needs of the individual's exercise objectives

frequency

intensity

duration

ex. increasing speed of doing the exercise, the number of reps, weight & more bouts of exercise modify these variables in applying this principle

no

certain periods of conditioning, the overload should be prescriptively reduced or increased to improve the total results of the entire program

intentional variance in a training program at regular intervals

done to bring optimal gains

designed so an athlete will be at peak level during the most competitive part of the season

number of sets per exercise

repetitions per set

types of exercise

number of exercises per training session

rest periods between sets & exercises

resistance used for a set

type of muscle contration

number of training sessions per day/week

specific adaptation to imposed demands

the body will gradually adapt very specifically to the various stresses & overloads to which it is subjected

both

techniques

stimulus is too minimal or administered too infrequently

addressing specific needs in designing an exercise program

specific needs of the individual must be specifically addressed when designing an exercise program

muscular strength, muscular endurance & flexibility are not general body characteristics 

no, one needs to develop those in order to participate safely and effectively in sport activities

this should be done though correctly employing the appropriate exercise principles 

holding breath while bearing down to life heavy weights or trying to exhale against a closed epiglottis

causes dramatic BP increase followed by dramtic decrease

don't use, exhale during lifting & inhale during lowering