| Many weight trainers, whether they are on the gear or | | | | imply that the muscle shortens; it only means that |
| off, naturally become fixated with their size, shape and | | | | tension has been generated. An isometric contraction |
| strength. When this happens they forget probably the | | | | involves no movement whatsoever i.e. trying to push |
| most important variable of any weight training | | | | or pull an immovable object. An isotonic contraction |
| programme - BALANCE! Nothing in the body works | | | | whereby movement does take place. These are split |
| independently from another. Every muscle, every | | | | in two: concentric (muscle shortens in length such as |
| system and every organ is either directly or indirectly | | | | lifting a weight up) and eccentric (muscle lengthens as |
| affected by what ever stress or impetus placed on | | | | it lowers the weight). |
| the body. | | | | Flexibility training will - Increase the extensibility of |
| An example of this is how quickly and efficiently | | | | muscles - a flexible joint has the ability to move |
| muscle cells produce energy. This is determined by | | | | through a greater range of movement and requires |
| how much work the muscle can do before it fatigues. | | | | less energy to do so. Prevention injury - greater range |
| This can be improved by working on improving your | | | | of movement at joints will decrease the chance of |
| anaerobic and aerobic systems. The same can be | | | | injury in situations where joints may be forced to an |
| said for flexibility. Making sure that you stretch, thereby | | | | extreme end of range. Decrease muscle tightening - |
| increasing your flexibility, will amongst other things | | | | tightness can be reduced by performing stretches as |
| improve your body awareness. Improvements in | | | | the final part of an exercise programme. Decrease |
| something as simple as being able to focus on the | | | | muscle soreness - studies have shown slow, static |
| muscles you are working will enhance your ability to | | | | style stretches performed on completion of a workout |
| learn and perform skilled movements. This is | | | | is one form of reducing the possibility of DOMS. |
| particularly useful in everything from sports specific | | | | Counteracts possible restricting and shortening effects |
| training through to super setting. Over the past 15 | | | | of hypertrophy training - muscles targeted during |
| years or so as a result of intense research into sports | | | | resistance training should be stretched immediately |
| science there have been many differing opinions on | | | | after performance of each exercise. |
| flexibility but the common themethroughout is that poor | | | | Increases co-ordination between muscle groups - |
| flexibility can be the result from lack of muscle activity | | | | nerve impulse velocity is increased with flexibility. |
| or chronic use of poor lifting and stretching methods. | | | | Improved neuromuscular function allows opposing |
| It\'s all well and good to tell people to stretch but like | | | | muscle groups to work in a more coordinated fashion. |
| everything else if you do it incorrectly you\'ll be doing | | | | When one group contracts the opposing group |
| yourself no favours, and in fact, do yourself more | | | | relaxes. Improves muscular imbalances and postural |
| harm than good. | | | | alignment - poor posture can be the result of muscle |
| Flexibility refers to the possible range of movement or | | | | imbalances. I could go on about postural alignment into |
| motion of a joint of group of joints. Skeletal muscles | | | | next week but will touch on it at the end. Increase |
| are attached to the bone, ligaments or fascia via | | | | speed and power of movement - improved |
| tendons and can only PULL on a bone by means of a | | | | neuromuscular function also improves the function of |
| muscle contracting. Muscles have an origin (located on | | | | the muscle itself. Improves muscle and general |
| a stationary bone) and an insertion (located on a | | | | relaxation - stretching promotes muscle relaxation and |
| moving bone) with the muscle crossing over one or | | | | therefore is effective in relaxing the body. Improves |
| more joints. As the muscle contracts the insertion is | | | | body awareness - stretching specific muscles brings |
| pulled toward the origin. The constant contracting of | | | | the person\'s focus to the muscles being stretched. |
| muscles which occurs during exercise has a tendency | | | | There are also environmental factors which will have a |
| to reduce the length of muscles and therefore flexibility. | | | | direct impact on the effect on stretching. |
| The contraction of a muscle does not necessarily | | | | |