IFPA High Performance Training for Sports Exam Notes Sharing Part 5

  1. Core Muscles: Function and Dysfunction pg59
  2.  Repetitive trunk movement strengthening is not only functionally inappropriate, but also has the potential to alter both muscle structure (fibre length and orientation) and neuromuscular properties. 22 Traditional sit-up exercises also create significant compressive spinal loads, which will result in unwanted and unnecessary stress to lumbar intervertebral disc mechanics. Pg60
  3. the spine must have the endurance required to do its job; this is an important consideration in developing training programs.pg 60
  4. Resistance to unwanted motion is certainly a key factor in terms of performance (see chapter 3) and injury prevention when high forces are involved and should form the basis of all highload trunk strength training pg.60
  5. An anecdotal repetition number of 30 is often used since it represents an activity time of more than 60 seconds, which might be considered a reasonable test of type I (slow-twitch, nonfatiguing) muscle-fibre tissue qualities.pg61
  6. Woodchopper .The machine should be loaded with 30% of the athlete’s body weight. PG68
  7. What the benchmarks are that the rower should reach in order to reduce injury risk and enhance performance. Pg72
  8. The key training philosophy is train the adaptation and not the exercise.pg72
  9. Hypermobility is an increase in the normal movement of a joint. Hypomobility is the decrease in normal movement of a joint and is often, but not always, pathological in nature.pg77
  10. Sarcomeres are made of proteins called actin and myosin that slide past each other during a muscle contraction.Static stretching before powerful movements has been shown to result in decreased power output, 1-4 making static stretching less than advantageous to perform before activity.pg77
  11. When a muscle stretches ,out, those actin fibers get far apart from each other, making it less efficient to grab the myosin f ilaments, thus decreasing the muscle’s ability to contract. Decreasing a muscle’s ability to contract acutely decreases strength and power and has an immediate negative impact on performance.pg 78

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