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    Freshmen Health - S&P Study Guide Slides

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    mayos2027

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    Freshmen Health - S&P Study Guide Slides

    Uploaded by

    mayos2027
    4 views19 pages

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    Freshmen Health_S&P Study Guide Slides

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    4 views19 pages

    Freshmen Health - S&P Study Guide Slides

    Uploaded by

    mayos2027

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 19

    F S&P

    Semester 1 Final Slides


    PURPOSE of Strength & Performance
    *MITIGATE THE LIKELIHOOD OF INJURY

    (Help keep you doing what you love, Sports!)

    *ENHANCE THE PERFORMANCE OF STUDENT-ATHLETE

    (Help you be better at doing what you love, Sports!)


    Squat
    Concentric Action?

    Squatting down or Standing up?

    Eccentric Action?

    Squatting down or Standing up?

    How would you make it Isometric?


    Definitions
    Concentric- contraction causes muscles to shorten, thereby generating force

    (Explosive phase of a lift or exercise)

    Eccentric- contractions cause muscles to elongate in response

    (Controlled phase, “Loading”)

    Isometric- contractions generate force without changing the length of the muscle

    (Activating your muscles without moving)


    Lunge
    Concentric Action?

    Lunging down or Standing up?

    Eccentric Action?

    Lunging down or Standing up?

    How would you make it Isometric?


    Overhead Press
    Concentric Action?

    Lowering down or Pressing up?

    Eccentric Action?

    Lowering down or Pressing up?

    How would you make it Isometric?


    Dumbbell Bench Press
    Concentric Action?

    Lowering down or Pressing up?

    Eccentric Action?

    Lowering down or Pressing up?

    How would you make it Isometric?


    Push Up
    Concentric Action?

    Lowering down or Pushing up?

    Eccentric Action?

    Lowering down or Pushing up?

    How would you make it Isometric?


    RDL
    Concentric Action?

    Hinging down or Standing up?

    Eccentric Action?

    Hinging down or Standing up?

    How would you make it Isometric?


    Creating Supersets
    Superset are pairing 2 exercises Upper Push/Pull
    together. Typically Agonist w/ Antagonist Bench Press + Inverted Rows
    (3 or more are a Circuit or sometimes
    DB Push Press + Chin Ups
    called a Megaset)

    Can you pair a Push/Pull Upper body Lower body Knee/Hip Hinge or Plyo
    Superset? Front Squat + RDL

    Split Squat + Scissor Jumps


    How about a Lower body Superset?
    Movement Types
    MOVEMENT EXERCISES MAIN MUSCLE ACTIVATED

    Horizontal Push Bench, Push Ups, DB Bench Chest/Pecs (Pectorals)

    Horizontal Row DB/BB Row, Inverted Row, TRX Row, Landmine Lats (latissimus dorsi)
    Row, Machine Rows

    Vertical Press Overhead (Military Press, Push Press, Jerk Shoulders (Deltoids)

    Vertical Pull Pull Up, Chin Up, TRX Face Pulls, Lat Pull Down Lats (latissimus dorsi)

    Knee Hinge Any type of Squat: Front, Back, Split Squat, Quads & Glutes
    Bulgarian, Goblet, etc. & Deadlift

    Hip Hinge RDL, Lunges, Lateral Lunges, Good Mornings Hamstrings, Glutes, sometimes
    Quads
    Box Jump
    Plyometric or Mobility?

    If it is a plyometric…

    …is it Concentric or Eccentric?


    Plyometrics
    Plyometrics- Quick explosive movement using the stretch shortening cycle

    (Short, intense bursts of activity that target fast-twitch muscle fibers)

    Examples:

    Concentric: Vertical, Broad Jump, Pogos, Scissor Jumps, Split Jumps, Box
    Jumps, Clapping Push Ups, Sprinting (How do you improve speed? SPRINT)

    Eccentric: Depth Drops, Snap Downs, Altitude Drops, Landing


    Broad Jump
    Plyometric or Mobility?

    If it is a plyometric…

    …is it Concentric or Eccentric?


    Mobility
    Mobility- To improve range of motion through the entire joint

    Shoulder/TSpine Mobility: Lying ½ Windmill, Elbow to Sky TSpine, Reach


    Throughs, Pipe Stretch

    Hip Mobility: Kneeling Hip Flexor Routine, Lying Hip Flexor Routine, 90/90s,
    Hurdle Mobility
    Depth Drop
    Plyometric or Mobility?

    If it is a plyometric…

    …is it Concentric or Eccentric?


    Kneeling Hip Flexor Routine
    Plyometric or Mobility?

    If it is a plyometric…

    …is it Concentric or Eccentric?


    Shoulder Circles
    Plyometric or Mobility?

    If it is a plyometric…

    …is it Concentric or Eccentric?


    Single Leg Pogos
    Plyometric or Mobility?

    If it is a plyometric…

    …is it Concentric or Eccentric?

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