Info Bpz
Dianna Linden. An elite-level soft tissue therapist from Santa Monica, California. Besides her contribution to Chapter Five of this book, her work with athletes enables them to speed their recovery rates by up to 50 . Call 310 394-1450, or e-mail diannal netvip.com. Mesomorphosis.com. This is a biweekly Internet publication providing scientifically-based articles regarding bodybuilding and training, nutrition, and supplementation. Mesomorphosis also discusses drug effects and their ergogenic...
Strength Training Exercises for the Hip Flexors
Multi-Hip Machine. Achieve a stable position by grasping the handles, and then extend the hip against the resistance provided by the machine. The advantage of this exercise is that it is performed from a standing position, one leg at a time. Sit-Up. Sit-ups are performed much like crunches see abdominal section , except thai the motion is taken beyond pure trunk flexion into hip flexion. Sit-ups can also be performed using pure hip flexion, with no trunk flexion involved. Hanging Knee-Up....
Stretching methods for the pecs
The pectoral muscle can be effectively stretched along by placing your lower arm against a doorjamb, as shown. Apply pressure against the doorjamb by attempting to push your torso through the doorway, using approximately 35-50 of maximal effort. Use a count of 6-8 seconds, at which point you release the pressure. Next, try to increase your range of motion, deepening the stretch. From this new, deeper ROM, perform the count again. Repeat for 3-5 repetitions, or until subsequent repetitions do...
How Muscles Produce Force
1 Motor unit recruitment intramuscular coordination . All muscle fibers are one component of what physiologists call motor units MU . A MU is defined as a motor neuron or nerve cell and all the muscle fibers it innervates or recruits. There are several essential facts that athletes and coaches should further understand about the functioning of MUs All the fibers of a MU tend to have the same characteristics. When all the fibers are type II, the motor unit is said to be a high threshold or fast...
Strength Training Exercises for the Gastrocnemius Sole us and Tibealis
Standing Uni-Lateral Calf Raise. If possible, perform these standing on the handle of a large hexagonal dumbbell. This allows for better conformity to the gastrocs strength curve. Leg Press Calf Raise. Assume a position in a leg press machine and press the platform to a straight leg position. Move both feet down until only the forefeet are in contact with the platform. From this position, plantarflex the ankles against the resistance. Relax to return back to the starting position. This exercise...
Stretching Methods for the Latissimus Dorsi
The subject sits with arms abducted and elbows flexed, with hands behind the head. Ask him to apply pressure to the partners hands by attempting to adduct his arms, using approximately 35-50 of maximal effort. Give the subject an audible count of six to eight seconds, then release the pressure. Next, prompt the athlete to attempt to increase his range of motion, deepening the stretch. From this new, deeper ROM, perform the count again. Repeat for three to five repetitions, or until subsequent...
The Principle of Reversibility
This principle illustrates the negative consequences of ignoring the principle of progres-
Measuring Intensity
Sparring ability of opponent i.e., a black belt opponent is more difficult than a yellow belt opponent , size of opponent, amount of contact permitted and conditions i.e., poor flooring, low light, injuries, etc. . Intensity can also be increased by handicapping i.e., not allowing oneself to use certain techniques, etc. . Equipment Drills heart rate during and after an activity is a very reliable indicator of difficulty. Also, the peculiarities of the equipment being used hitting a 100 pound...
Planning Periodization of Training
The term training refers to the planned, systematic presentation of gradually more difficult challenges in order to increase an athlete s state of preparedness, all for the purpose of achieving a specific goal or goals. To an athlete, these challenges are known as workouts, but the important thing to realize is, without the bigger picture in mind, someone is not really training, but rather, simply exercising. This distinction reveals the significant differences between being an athlete and a...
The Rocabado 9Point Flexibility Index44
The following assessment was designed by physical therapist and author Mariano Rocabado. The index measures an individuals inherent or constitutional level of joint flexibility. The index is conducted by performing the following tests 1 Pull the little finger back as far as possible. If it makes a 90-degree angle with the back of the hand, score one point. If able do the same with the other hand, score another point. 2 Push the thumb toward the inner part of the wrist, as shown in the photo. If...
The Principle of Foundation The Training Factors Pyramid
Mastery of a martial art is accomplished by developing a foundation before progressing to more advanced levels of training. Thus, the purpose of this chapter is to expose the reader to foundational training concepts derived from the world of sports science. And while martial art is not sport, the two disciplines have much in common from a physical point of view. Martial artists can learn much from recent developments in sport science if they will only empty their cup, so to speak. One...
Transverse Abdominus
The transverse abdominus are the deepest layers of the abdominal wall, and are one of the primary respiratory muscles. It is quite difficult to train in a pure sense. Athletes come closest to training the transverse abdominus during a kiai while executing a strong technique, when performing a heavy squat or deadlift, or during a hard sneeze or cough. The abdominals are antagonistic to the spinal extensors. The abdominals function as part of a kinetic chain, which also includes the neck and hip...
Gastrocnemius Soleus and Tibealis
Description. These are the three significant muscles below the knee. The gastroc plantar flexes the ankle when the knee is straight, and the soleus does the same when the knee is flexed. The tibealis is the primary dorsiflexor of the ankle. The gastrocs and soleus are antagonistic to the tibealis anterior. Martial Arts Applications. The gastrocs are strongly involved in all sprinting, jumping, and kicking activities. The tibealis is important in grappling disciplines for controlling the...
The PreStart Phenomenon and Mobilization Readiness
Most martial artists have experienced the increased pulse rate and anxiety in the days immediately preceding a tournament. This is referred to as a pre-start condition, and is generally to be avoided, since undue amounts of energy are spent during such activity, detracting from ones performance commensurately. Mobilization readiness refers to getting psyched at the right time just prior to stepping on the mat. Of course, some stress or anxiety is inevitable and perhaps desirable in any sport...
Inflexibility and Injury Potential
Sometimes, repetitive, limited range of motion activities over a prolonged period of time can create shortened muscles. The hip flexors psoas and iliacus can become shortened due to extended periods of sitting and bicycling activities where the hip flexors maintain a limited range of motion. Weight training exercises, if habitually performed in a shortened range of motion i.e., sans full extension and or flexion can also lead to shortening. Chronically shortened muscles can be the first step in...
Abductors and Adductors
Description. These muscles are named for their function at the hip joint. The adductors cause adduction movement of the leg toward the body's center line , and consist of the adductor magnus, brevis, and longus, as well as the pectinius and gracilis. Also, the medial portion of the hamstrings as well as the sartorius may assist in adduction. The primary hip abductor abduction is defined as movement of a limb away from the body's center line is the gluteus medius, a small muscle which receives...
References
1 Bompa, TO. Theory and Methodology of Training The Key to Athletic Performance. 1994, Kendall Hunt Publishing Company, Dubuque, p.p. 49 2 Hatfield, F.C., Ed. Fitness The Complete Guide second edition. , 1993, ISSA Publications, Santa Barbara, p.p. 197. 3 Hatfield, F.C., Ed. Fitness The Complete Guide second edition. , 1993, ISSA Publications, Santa Barbara, p.p. 197. 4 Kurz, T., Science of Sports Training, 1991, Stadion Publishing Company, Island Pond, p.p. 63 5 Personal communication with Dr....
Genovs 12 Factors Determining Mobilization Readiness
Renowned Bulgarian sport scientist Filip Genov spoke of mobilization readiness during a compelling speech to the International Congress of Sport Psychology in 1970.62 In his speech, Genov identified the following factors which determine mobilization readiness. 1 Mobilization readiness is determined by the structure of the impending action. This statement refers to one s readiness to fight a particular opponent. For example, if, during a meet, the martial artist suddenly learns he will fight a...
Periodization of Stretching
Like all training components including nutrition , stretching exercises should be peri-odized throughout the training cycle. For individuals who do require high levels of ROM, the following points will be helpful when designing an overall training schedule 1 If flexibility is a weakness, it should be brought to high values late in the preparatory period, and then maintained through the competitive period. Problem joints should receive priority attention all through the preparatory period. 2...
Anatomical and Physiological Basis of Stretching
Understanding flexibility starts with a basic knowledge of cellular muscle anatomy and physiology. Of particular importance is the basic unit of the muscle cell which includes the sarcomere and the three primary inhibitory proprioceptors the Golgi tendon organ GTO , the muscle spindle, and the Pacinian corpuscles . The Sarcomere. Muscle fibrils have the ability to change length because they are constructed of overlapping strands of protein polymers called actin the thin strands and myosin the...
The Effect of Body Temperature on Flexibility
Body temperature is an important consideration when attempting to improve joint flexibility. Increased temperature helps to facilitate increases in range of motion ROM , while decreased temperature tends to preserve increases in muscle length. Prior to performing stretching exercises, body temperature must be elevated through a warm-up. The warm-up can be passive, meaning a hot bath or shower, or preferably, active, meaning a brief session of cardiovascular activity. Although many individuals...
Plyometric Training
Although plyometrics are overused by many athletes in their quest for the magic pill solution to their training problems, plyometric drills can be a valuable component of a speed strength development program. Plyometric workouts must be designed with sufficient recovery periods to ensure that fatigue does not take the elasticity out of the athletes movements, since it is this repeated elastic neuromuscular control of impact which provides the training effect. A thorough description of all...