Relevant Muscle Groups

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來自 University of Florida 的課程

Science of Training Young Athletes Part 2

29 個評分

University of Florida

Science of Training Young Athletes Part 2

29 個評分

In this course you will learn how to design the type of training that takes advantage of the plastic nature of the athlete’s body so you mold the right phenotype for a sport. We explore ways the muscular system can be designed to generate higher force and power and the type of training needed to mold the athlete's physical capacity so it meets the energy and biochemical demands of the sport. We also examine the cost of plasticity when it is carried beyond the ability of the body to adjust itself to meet the imposed training stresses. The cost of overextending plasticity comes in the form injuries and chronic fatigue. In essence, a coach can push the athlete’s body too far and it can fail. Upon completion of this course you will be able to assemble a scientifically sound annual training plan.

從本節課中

Sport specific strength and power

Training an athlete’s strength and power so it improves their sport performance is a challenging aspect of coaching. Here is the important knowledge you must have: First, you must understand the important terminology such as strength, torque, work and power. Second, you must be able to apply the principle of specificity and transfer of training effects to the athlete’s strength and power development. Third, you must know what peripheral structural adaptations and central adaptations you are trying to accomplish.

Introduction3:51

Two Approaches3:43

Relevant Muscle Groups4:55

Movement Time and RFD7:04

Type of Resistance5:13

Movement Velocity2:32

Force-Posture Interaction9:43

Movement Direction2:25

Estimating Rate of Force Development8:05

與講師見面

Dr. Chris Brooks
Instructor
Coaching Science Coordinator for USA Track and Field

There are a few things to consider when

deciding on what type of assistance exercises to use.

The first is selecting the relevant muscle groups that must be strengthened.

The second is to determine the movement time and

the rate of forced development that matches the sports skill.

Third is to select the type of resistance exercises that

address the movements encompassed in the sports skill.

And fourth, is to choose the velocity that best matches the sports movement.

Number five, is to determine if the posture used in the resistance

exercises matches the posture when performing the sport skill.

And finally, number six, is the direction of movement.

And we're going to now discuss each of these six elements here in a bit

more detail.

We'll begin by selecting exercises that target relevant muscle groups

because this is really important.

Sport skills combines the coordination, strength, and power of many muscles.

They don't just isolate one.

And the assistance exercises must target the actions these muscles perform.

For instance, a hurdler needs strong hip and knee extenses that can move quickly.

One resistance exercise matching this requirement is the snatch and

the muscles-in-motion software allows you to explore

what muscles different types of exercise target.

The software also provides instructions on how to perform the lift.

For example, the snatch involves three components.

The coordination of two pulls and there's a full body extension and

jump and then, there's the drop and the snatch component.

The first pull targets the quadriceps femoris muscle and

the action is knee extension.

The second pull targets the gluteus maximus muscle,

the big butt muscle at the back.

And this action is hip extension.

The jump after the second pull targets all the key muscles of the leg,

the hip and the upper back.

And I've got these muscles highlighted in red here and include the gluteus maximus,

the quadriceps femoris and the gastrocnemius.

The upper trapezius elevates the scapula.

And finally, the drop and catch phase targets the muscles important to resisting

the force of gravity when the athlete's foot hits the ground after hurdling and

running, after the hurdling and the running flight phases.

And once again, these muscles are highlighted in red.

The snatch is a really excellent exercise for training neuromuscular timing and

coordination in addition to training strength and

power of muscles relevant to hurdling and many other sport skills incidentally.

Using the snatch is much better than training each muscle

individually because it trains muscle synchronization.

And in this way, there is a more effective training transfer effect.

Now, rapidly developing wearable technology permits the average

athlete now to gain a fairly clear picture of the muscles they're using.

The muscles being used to maintain this posture are highlighted here in yellow.

And when the athletes muscles activate, they emit an electrical signal and

micro-sensors that are woven into specially designed clothing

pick up these signals that are coming from these sensors.

A tiny Bluetooth device transmits the data to a smart phone.

And if you don't have the muscles-in- motion software or

a similar product, or access to wearable technology,

any anatomy book will describe the action each muscle in the body performs.

You can also seek research on the muscles you used in a particular movement.

Personally, I believe this would be a valuable service.

The national sport organizations could provide a coach.

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