Muscles at Work Unit Muscle Contractions Aerobic vs. Anaerobic

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Presentation transcript:

Muscles at Work Unit Muscle Contractions Aerobic vs. Anaerobic Isotonic vs. Isometric (Muscular strength and endurance) Concentric vs. Eccentric (Muscle size) Aerobic vs. Anaerobic Benefits or cardio (Burning calories and fat) High intensity interval training (Burning lots of fat) Benefits of deadlifts (Building size and strength)

Explosive Power & Speed (Athletic Performance)

Objectives Examine the exercises that increase explosive power and strength. Apply these exercises to your own workout routine.

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.

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 http://www.youtube.com/watch?v=AmxBVV7hXJs

Plyometrics and Box Jumps http://www.youtube.com/watch?v=R5B6hjoNsbs http://www.youtube.com/watch?v=rVEvEIRSI10

Power Clean http://www.youtube.com/watch?v=KjGvwQl8tis

Clean and Jerk http://www.youtube.com/watch?v=yFSBGIPMa9A

Kettlebell Swings http://www.youtube.com/watch?v=5zAkYWo_4ts Start at 33 seconds

Medicine Ball Throws http://www.youtube.com/watch?v=giTziGGYAgQ

Prowler Sprints http://www.youtube.com/watch?v=cx8s1D310NE

Drew Brees Workout http://www.youtube.com/watch?v=gwheSCgyJCo Start at 8:00