1
Definition(s)
- SPEED
= The ability to perform a movement in a short period of time (ACSM)
2
Definition(s)
- POWER
- = the ability or rate at which one can perform work (ACSM)
- Against resistance as fast as possible
3
Speed Factors
- Starting acceleration // stride length // cadence // physiological demands // biomechanics
- neural influence // muscle composition // arthrometric // surface
- environmental conditions // reaction time 2 stimulus // muscular power // genetics
4
Cadence
- Steps frequency measured in Steps Per Minute (SPM)
- Influenced by = muscle composition // neuromuscular development // training
- Short, quick strides (90+ SPM) // Long, powerful strides (60-80 SPM)
5
Power and Speed Overlay
- Overlap factors = physiological demands // muscular composition // biomechanics // neural influence // genetics
- Difference = speed doesn’t connect closely to resistance/working weight
6
Power Factors
- rate of force development, muscular strength,
- physiologic demands, biomechanics
- neural adaptions, muscle composition
- anthropometrics, genetics
7
Plyometrics
- a type of exercise training that uses speed and force of different movements to build m. power
- a training exercise that involved eccentric-concentric sequences of m. activity (NIH)
- exercises that link strength w/ speed of movent to produce power
8
Power Training
- increasing MU discharge rate thru explosive-type & heavy-resistance training (2 variables)
- early phase (first 50-75 mS) max voluntary contraction matters most
- improvements w/ variety of intensities; sets and reps
- higher intensities (~80% of 1 RM) will have higher dose-response relationship w/ m. strength
9
FITT-VP Manipulation
- Progression, specificity, variation, periodization(manipulation of training variables), individualization, FITTPro