1. Types of muscle contractions Isometric – joint angle and muscle length do not change during contraction (static position). Isotonic – tension remains unchanged but muscle length changes (lifting a weight through a range of motion).

2. Isotonic Contractions Concentric contractions – muscle contraction in which the muscle shortens while generating force. – Example: upward phase of a biceps curl (from bottom to top). Eccentric contractions – the muscle elongates while under tension due to an opposing force. – Example: lowering phase of a biceps curl (from top to bottom).

3. More on eccentric contractions – Great for hypertrophy (increasing muscle size). – Cause greater microscopic tears in muscle fibers and thus provide the stimulus to make your muscles grow and strengthen. Lower the weight slowly, maybe use a 4-5 seconds count. Work with a partner so you can increase the weight. Don’t go overboard. – Longer recovery time – Risk of overtraining

4. Cardiovascular Endurance The ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity. Cardio (Cardiovascular exercise) – Any movement that gets your heart rate up and increases blood circulation throughout the body.

5. Intensity of Exercise Cardiorespiratory development occurs when the heart is working between 60 and 85 percent of the maximal heart rate. Unfit individuals should use a 40 to 50 percent training intensities

6. Types of Cardiovascular Training Aerobic Interval Training – A period of moderate to high intensity aerobic work – Then a period of rest or low intensity work – Ex: 3 min. of running, then 1 minute of slow walking, repeated 4 times. Anaerobic Interval Training – HITT: High-intensity interval training – Improved athletic condition and fat burning – 85-100% of your MHR – High intensity anaerobic exercise, then medium intensity exercise for recovery. – Ex. 30-40 seconds of hard sprinting, then 15-20 seconds of jogging.

7. Importance of Explosive Power and Speed Maximum power output (effort) in a short amount of time. – Football defensive lineman getting off the line to sack the quarterback. – Basketball player’s first step or vertical jump. – Baseball quicker hands for bat speed and more power. – Baseball players throwing the ball harder. – Sprinter getting off the block. Athletes have chosen to make explosive power a priority over anything else.

8. Examples of Explosive Power Exercises Power clean Clean and jerk Plyometrics and box jumps Kettlebell swings Medicine ball throws Prowler sprints

9. How to increase explosive power and speed? Slow-twitch (Type I) – endurance athletes Fast-twitch (Type II A or B) – explosive athletes To increase explosive power and speed, you need to train to increase the amount of fast- twitch muscle fibers. JUMP, SPRINT, LIFT HEAVY

10. Types of Stretching Ballistic Stretching – Uses the momentum of a moving body or a limb to force it beyond its normal range of motion. – Bouncing while stretching. – Not considered useful and can lead to injury. Dynamic stretching – Consists of controlled leg and arm movements that take you (gently!) to the limits of your range of motion. – No bounces or jerky movements. – Improves dynamic flexibility and is quite useful as part of your warm- up for an active or aerobic workout. Static Stretching – Stretching while the body is at rest, by stretching to a point of tension and holding the stretch for a period of time.

11. Guidelines for Safe and Effective Stretching Do not bounce – Bouncing while stretching can cause more tightness and pain than you would experience without stretching. Dynamic stretching before and static stretching after – Many studies have concluded that a short warm-up combined with dynamic stretching before exercise and static stretching after activity is beneficial. It improves performance and decreases the possibility of injury. Stretching for athletic performance should not hurt – If you are feeling anything beyond mild tension, you are taking it too far. Stretch on a regular basis – Increased range of motion. – keep your body aligned and reduce the risk of injury.

12. Warming up Dynamically Goal – Elevate body temperature – Prime your joints and muscles for the workout ahead Benefits – Improve performance – Muscles will work more efficiently – Increase mobility and strength – Reduce injury Examples – Hip swings and rotations – Squats (two legs or single leg) – Lunges with rotation – Arm circles – Knee-to-chest walk – Straight leg kicks