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Strength Training from "Sports Fitness and Training" by Richard Mangi Peter Jokl and O. William Dayton 

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Strength Training from "Sports Fitness and Training" by Richard Mangi Peter Jokl and O. William Dayton 

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strength (weight) training

"increases your speed and leg power"

progression principle

add more strength as you gain muscle

overload principle

best way to gain muscle is to work muscles that stress them at near maximum ability

sprints

best improve jumping ability

Injury prevention

train jumping on soft service

sand ppl are good

indoor court ppl need to wear a knee brace and also an ankle brace to prevent injury when performing the exercises.

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Gastrocnemius Muscles

Responsible for Running and jumping

Starts at the back of the femur to the patella and to the soleus attaching to the Achilles Tendon

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Types of Muscle Fibers

Type I - Basically "Slow Twitch" Fibers

Contract slowly and support aerobic exercises.

High resistance to fatigue.

TYPE II - Basically "Fast Twitch" Fibers

Contract rapidly compared to type I and support anerobic exercises.

Low resistance to fatigue.

Concentric vs. Eccentric Training

Concentric training is training that is purposed to shorten the length of the muscle.

Eccentric training is training that is purposed to elongate the length of the muscle.

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Anatomy and Physiology “An Illustrated Guide” (612 ANA)

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Anatomy and Physiology “An Illustrated Guide” (612 ANA)

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How Muscles Work

Muscles are either smooth or striated.

Striated muscles are muscles like the heart or skeletal muscles, which are muscles involved in body movement.

Muscle Structure

Sarcomeres-  main repeated structural units of striated muscles.

Cell Biology of Muscle Contraction

"The sliding of actin and myosin filaments relative to each other leads to shortening of the sarcomere and contraction of the muscle.

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Anatomy and Physiology “An Illustrated Guide” (612 ANA)

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Anatomy and Physiology “An Illustrated Guide” (612 ANA)

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Muscular System

Muscle Cells responsible for all movement in animals that involve more than just individual cells.

Contraction

Muscle cells can contract

they have many copies of two particular proteins

Myosin and Actin

these proteins are in filaments or strands and either work alone or together to form different muscle types.