Study Session Notes: 2/21/19
- Sticking point: Area at which form goes out the window and lifter just muscles it.
Clients may want to train to get back sticking points. Keys include: Form, Spotting, and Breathing
- Type I Muscle Fibers: Postural muscles (Slow-twitch)
- Type II Muscle Fibers: Power muscles (Fast-twitch)
Benefits to warm-up: 10 minutes at 30-60% intensity
* Aiding in correcting of muscle imbalances
* Increasing joint ROM, while relieving joint stress
* Reducing muscle tension
* Improving response of muscle/joint connectors, or tendons
* Improving mind/muscle recruitment efficiency
* Improving overall body function
RAMP:
Raise body temperature
Active key muscle groups
Mobilize joints and tendons
Potentiate or increase power by performing reactive training for sports or power training
Benefits to cool-down: 10 minutes
Promotes flexibility
Removes waste products via the blood
Alleviates potential for muscle soreness
Provides a mental relief after exercise
Self-Myofascial Release: AKA Foam Rolling
* Used to target muscles that are overactive or have apparent knots in the muscle fibers
* Initiates Autogenic inhibition within the muscle sensors called the Golgi tendon organs (Autogenic inhibition when stress is placed on muscle tissue puts so much pressure in fear of tearing it just lets go)
* Generally done for 30-60 seconds
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