multi-dimensional concept of power implications for training and performance craig j. cisar, ph.d....
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Multi-Dimensional Concept of PowerImplications for Training and
Performance
CRAIG J. CISAR, Ph.D.
CSCS, *D, NSCA-CPT, *D
DEPARTMENT OF KINESIOLOGY
SAN JOSE STATE UNIVERSITY
DEFINITION OF POWER
• WORK/TIME
• WORK = FORCE X DISTANCE
• (FORCE X DISTANCE)/TIME
• VELOCITY = DISTANCE/TIME
• FORCE X VELOCITY
FACTORS LIMITING POWER
• FORCE
• CONTRACTILE PROTEIN IN SARCOMERE
• ACTIN
• MYOSIN
NOTE: TOTAL FORCE = ACTIN & MYOSIN BINDING PLUS ELASTIC STORED ENERGY
FACTORS LIMITING POWER• ELASTIC STORED ENERGY LOCATED IN
• MUSCLES
• TENDONS
NOTE: ELASTIC ENERGY IN TENDONS HAS GREATER FORCE POTENTIAL THAN ELASTIC ENERGY IN MUSCLES, BUT IS LIMITED IN USE DUE TO THE NECESSITY TO OPTIMIZE COORINATED MOVEMENT FORM
FACTORS LIMITING POWER
• STRETCH REFLEX MECHANISM
• PRESTRETCH OF MUSCLE TO 120% OF NORMAL RESTING MUSCLE LENGTH
• MORE OPTIMAL BINDING OF ACTIN AND MYOSIN
• MUSCLE SPINDLES DETECT STRETCH EVOKING REFLEX CONTRACTION
BY THE STRETCHED MUSCLE
EXAMPLES: (1) CONTRACTING AGONIST STRETCHES ANTAGONIST AND (2) DURING THE ECCENTRIC PHASE OF PLYOMETRICS
FACTORS LIMITING POWER• MOVEMENT SPEED AND REACTION TIME
• CENTRAL AND PERIPHERAL NERVOUS SYSTEMS• NEUROTRANSMITTER CONCENTRATIONS• MYELINATION OF AXONS
• INTRAMUSCULAR ENZYME CONCENTRATIONS OF PHOSPHAEN (ATP-PC) METABOLISM• MYOSIN ATPASE• CREATINE PHOSPHOKINASE• ADENYLATE KINASE
WAYS TO IMPROVE POWER
INCREASED FORCE (I.E., STRENGTH) PRODUCTION CAPABILITES
• NEURAL ADAPTATIONS• CENTRAL NERVOUS SYSTEM
• ENHANCED ACTIVATION OF MOTOR TRACTS FROM THE PRIMARY AND PREMOTOR CORTEXES
• PERIPHERAL NERVOUS SYSTEM • INCREASED RECRUITMENT OF MOTOR UNITS
INCREASED FORCE (I.E., STRENGTH) PRODUCTION CAPABILITES
• INCREASED CONTRACTILE PROTEIN VIA MUSCLE HYPERTROPY (I.E., MUSCLE
FIBER SIZE)• HIGH VOLUME STRENGTH TRAINING
PROGRAM• INCREASED HYPERPLASIA (I.E., MUSCLE
FIBER NUMBER)• HIGH INTENSITY STRENGTH TRAINING
PROGRAM
>NEURAL ADAPTATIONS>HYPERTROPHY>HYPERPLASIA
INCREASED FORCE (I.E., STRENGTH) PRODUCTION CAPABILITES
• MUSCLE FIBER TYPE AND SPEED OF MOVEMENT
• FAST-TWITCH MUSCLE FIBERS = GREATER FORCE PRODUCTION
• FAST-TWITCH MUSCLE FIBERS =FASTER SPEED OF CONTRACTION
• FAST-TWITCH MUSCLE FIBERS = GREATER FORCE PRODUCTION AT FASTER SPEEDS OF MOVEMENT
MUSCLE FIBER TYPE AND SPEED OF MOVEMENT
INCREASE MOVEMENT SPEED (I.E., VELOCITY) AND ACCELERATION
• MUSCLE FIBER TYPE
• FAST-TWITCH MUSCLE FIBERS =FASTER SPEED OF
CONTRACTION
MUSCLE FIBER TYPE
INCREASE MOVEMENT SPEED (I.E., VELOCITY) AND ACCELERATION
• FORCE VERSUS RESISTANCE
• INCREASED FORCE AND/OR DECREASED RESISTANCE = INCREASED MOVEMENT SPEED
• ACCLERATION = FORCE/MASS
• INCREASED FORCE AND/OR DECREASED MASS (E.G., FAT MASS) = INCREASED ACCELERATION
INCREASE MOVEMENT SPEED (I.E., VELOCITY) AND ACCELERATION
• COORDINATION
• SYNCHRONUS RECRUITMENT OF MOTOR UNITS
• AGONIST MUSCLE VERSUS ANTAGONIST
• BALANCED INTERACTION BETWEEN
AGONISTIC MUSCLE AND ANTAGONIST MUSCLE
INCREASE MOVEMENT SPEED (I.E., VELOCITY) AND ACCELERATION
• DECREASE REACTION TIME AND HENCEMOVEMENT TIME• CENTRAL AND PERIPHERAL NERVOUS
SYSTEMS ADAPTATIONS• INCREASE DISTANCE OF FORCE APPLICATION
• TRAINING• DEVELOPMENT MOVEMENT SKILLS AND
TECHNIQUE
POWER NEEDS ANALYSIS
FORCE VERSUS VELOCITY
PERCENT OF MAXIMAL POWER VERSUS VELOCITY
TRAINING AND PERFORMANCE IMPLICATIONS
SPECIFICIY OF TRAINING• FORCE VERSUS VELOCITY
• NEEDS ANALYSIS
• HIGHER FORCE CAPABILITIES AT SLOWER VELOCITY OR LOWER FORCE CAPABILITIES AT FASTER VELOCITY OR BOTH?
• CAN EITHER END OF THE FORCE VELOCITY CONTINUUM BE IGNORED?
SPECIFICIY OF TRAINING• NEEDS ANALYSIS
• WHICH MUSCLE GROUPS NEED TO BE POWER TRAINED?
• DOES THE POWER TRAINING NEED TO BE SIMILAR
FOR ALL MUSCLE GROUPS?
• CAN ANY MUSCLE GROUPS BE IGNORED IN TERMS OF
POWER TRAINING?
SPECIFICIY OF TRAINING• NEEDS ANALYSIS
• RANGE OF MOTION
• THROUGH WHAT RANGE OF MOTION DOES POWER NEED TO BE DEVELOPED?
• BE CREATIVE IN SELECTING AND DEVLOPING EXERCISE TRAINING TECHNIQUES THAT MIMIC THE REQUIRED RANGE OF MOTION
SPECIFICIY OF TRAINING CLOSED-CHAIN VERSUS OPEN-CHAIN
KINETIC EXERCISES
SPECIFICIY OF TRAINING
• CLOSED-CHAIN KINETIC EXERCISES
• IN CLOSED-CHAIN EXERCISES THE DISTAL SEGMENT (E.G., HAND OR FOOT) IS FIXED WHILE THE PROXIMAL SEGMENT MOVES
• EXAMPLE: IN WEIGHT BEARING EXERCISES THE BODY MOVES OVER THE HAND OR
FOOT
• NO LINK WITHIN THE CHAIN CAN MOVE INDEPENDENTLY OF THE OTHERS; ALL ARE AFFECTED BY MOVEMENT OF ONE SEGMENT
SPECIFICIY OF TRAINING
• OPEN-CHAIN KINETIC EXERCISES
• IN OPEN-CHAIN EXERCISES THE DISTAL SEGMENT MOVES
FREELY IN SPACE
• IN OPEN-CHAIN EXERCISES THE MOTION OF ADJACENT JOINTS
IS NOT PREDICTABLE AS THEY MAY MOVE INDEPENDENTLY OR TOGETHER
SPECIFICIY OF TRAINING• CLOSED-CHAIN KINETIC EXERCISES
• LOWER-EXTREMITY MOVEMENTS IN SPORTS ARE PRIMARILY CLOSED-CHAIN
• CLOSED-CHAIN EXERCISES CAN BE USED TO IMPROVE STRENGTH, POWER, STABILITY, BALANCE, CORDINATION, AND AGILITY
• CAPABLE OF GENERATING LARGE FORCES BUT AT SLOWER VELOCITIES
• MORE BALANCED MUSCLE ACTIVATION AND FORCE PRODUCTION• CONSIDERED TO BE MORE FUNCTIONAL
SPECIFICIY OF TRAINING• OPEN-CHAIN KINETIC EXERCISES
• PRODUCE HIGH VELOCITY MOVEMENTSSUCH AS THROWING OR KICKING A BALL, SWINGING A GOLF CLUB OR
BAT, OR SWINGING THE LEG DURING RUNNING OR ARM DURING
SWIMMING• HENCE, IMPORTANT DURING MANY SPORTS AS WELL AS DAILY ACTIVITIES• BETTER AT ISOLATING MUSCLES THAT ARE WEAK
SPECIFICIY OF TRAINING CLOSED-CHAIN VERSUS OPEN-CHAIN
KINETIC EXERCISES
• NEEDS ANALYSIS
• WHICH TYPE OF CHAIN KINETICS NEEDS TO BE DEVELOPED?
• OPEN CHAIN OR CLOSED CHAIN OR BOTH?
• BE CREATIVE IN SELECTING AND DEVELOPING EXERCISE TRAINING TECHNIQUES THAT MIMIC THE REQUIRED CHAIN KINETICS
SPECIFICIY OF TRAINING• FAST-TWITCH MUSCLE FIBER TYPE
• GREATER FORCE• GREATER SPEED (I.E., VELOCITY)• GREATER POWER
• CAN TRAINING INCREASE THE SIZE (HYPERTROPHY) AND/OR NUMBER (HYPERPLASIA) OF FAST-TWITCH MOTOR UNITS?• HYPERTROPHY HAS LONG BEEN ACCEPTED• HYPERPLASIA DOCUMENTED IN CROSS-SECTIONAL AND LONGITUDINAL STUDIES
• CAN TRAINING CHANGE MUSCLE FIBER TYPE?• MUSCLE FIBER TYPE CONVERSION HAS BEEN QUESTIONED
MUSCLE FIBER TYPE CONVERSION
SPECIFICIY OF TRAINING• PHOSPHAGEN (ATP-PC) ENERGY SYSTEM
• HIGHEST POWER (KCAL/SEC)
• LOWEST CAPACITY (TOTAL KCAL)
• PRIMARY ENERGY SYSTEM USED IN POWER ACTIVITIES
• DEVELOPMENT OF ATP-PC ENERGY SYSTEM
• HIGH INTENSITY, SHORT DURATION ACTIVITY
• LONGER REST PERIODS TO REPLENISH ATP-PC
• 25-30 SECONDS TO REPLENISH 50%
• 2-3 MINUTES TO REPLENISH 100%
GENERAL TRAINING GUIDELINES• HIGH FORCE DEVELOPMENT
CONCENTRIC STRENGTH TRAINING• 2-4 SETS USING A 2-4 RM (90-95% OF
1-RM) WORKLOAD PERFORMED 3-5 DAYS PER WEEK WITH A 2-5
MINUTEREST PERIOD
• MOST FREQUENTLY USED WITH MULTI-JOINT, CORE EXERCISES (I.E., MULTI-
JOINT EXERCISES INVOLVING ONE OR MORE LARGE MUSCLE GROUPS) FOR SINGLE-EFFORT EVENTS
GENERAL TRAINING GUIDELINES• HIGH SPEED DEVELOPMENT CONCENTRIC
STRENGH TRAINING• 2-4 REPETITIONS PER SET, 3-4 SETS PER
EXERCISE USING A 30-60% 1-RM WORKLOAD WITH A 2-5
MINUTE REST PERIOD• USED WITH MULTI-JOINT POWER EXERCISES
(E.G., POWER SNATCH, POWER CLEAN, HANG CLEAN, PUSH JERK, AND
PUSH PRESS) FOR MULTIPLE-EFFORT EVENTS AGAINST A MODERATE (60% 1-RM WORKLOAD) TO LIGHT (30% 1-RM
WORKLOAD) RESISTANCE
GENERAL TRAINING GUIDELINES• PLYOMETRIC TRAINING
• IN-PLACE, SHORT RESPONSE, AND LONG RESPONSE EXERCISES
• LOWER BODY EXERCISES INVOLVINGQUICK FEET MOVEMENTS, SKIPS, HOPS, JUMPS, AND BOUNDS WITH OR WITHOUT CONES, HURDLES, BOXES, ETC.
• UPPER BODY EXERCISES INVOLVING MEDICINE BALLS AND BODY WEIGHT WITH OR WITHOUT BOXES
GENERAL TRAINING GUIDELINES• SPEED TRAINING
• SHORT INTERVAL, REPETITION TRAINING USING WORK BOUTS OF 2-3 SEC UP TO 30 SEC WITH A WORK:REST RATIO OF 1:3 OR 1:5 AND A PASSIVE RECOVERY
• ACCELERATION SPRINTS - GRADUAL INCREASES IN SPEED FROM JOGGING TO STRIDING TO SPRINTING IN 50-100 METER SEGMENTS
GENERAL TRAINING GUIDELINES• SPEED TRAINING
• HOLLOW SPRINTS - TWO SPRINTS WITH A PERIOD OF WALKING OR JOGGING
IN BETWEEN BETWEEN EACH SPRINT
• SPEED TRAINING - REPEATED SHORT, MAXIMAL SPRINTS WITH
COMPLETE RECOVERY BETWEEN EACH SPRINT
• OTHER SPEED DRILLS
GENERAL TRAINING GUIDELINES
• AGILITY TRAINING• IMPROVE REACTION TIME• IMPROVE EXPLOSIVE CHANGE OF
DIRECTION CAPABILITIES• FLEXIBILITY TRAINING
• IMPROVE DISTANCE THROUGH WHICH FORCE CAN BE EXPLOSIVELY APPLIED
• BALANCE TRAINING• PROVIDE A STATIC AND DYNAMIC
FOUNDATIONAL PLATFORM FOR EXPLOSIVE MOVEMENT
EXAMPLES OF TRAINING MODALITIES
• BODY WEIGHT• WEIGHTED CHEST VESTS• ANKLE AND WRIST WEIGHTS
• BARBELLS AND DUMBBELLS
• MEDICINE AND KETTLE BALLS
EXAMPLES OF TRAINING MODALITIES• OTHER EQUIPMENT TO IMPROVE STRENGTH,
SPEED, AGILITY, AND/OR BALANCE• RUBBER BANDS AND TUBING• BOXES, STEPS, HURDLES, AND CONES• SLIDE BOARDS• LADDERS• RINGS AND DOTS• TUBING/CORDS, HARNESSES, AND BELTS• PARACHUTES (E.G., POWER CHUTES)• MATS AND STABILITY BALLS• BALANCE ROLLERS, DISCS, BEAMS, AND BOARDS • OTHER - BE CREATIVE AND HAVE FUN!
THANK YOU VERY MUCH!
QUESTIONS??