Strength and Conditionning
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Introduction
Hello everyone, and welcome to the Strength and Conditioning e-learning course. Before we begin, please listen to Jeroen Rietvelt introduction. We hope you enjoy the course!
Introduction
Before we begin, this menu will help you navigate through the training. Each section includes:
- References to read and review before the training
- Content, including explanations and videos
- Quizzes to test your knowledge
- You can return to the menu at any time.
We encourage you to take notes throughout the training. Under each video, you will find reflection questions to help you think critically about the topic. Feel free to write down your answers and review them later. Enjoy your learning journey!
References
Content
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Table of contents
Biomechanics
Anatomy
What is Strength Training?
Practical Applications
Adaptations to Strength Training
Glossary
1. What is Strength Training?
Welcome to the Strength and Conditioning Training! In this first section, we'll dive into the fundamentals that will set the foundation for your success.
Together, we'll cover:
- What is strength training?
- Strength qualities
- Force-velocity characteristics
- Principles of training
- Key training variables
These concepts will empower you to maximise your potential and take your training to the next level. Let’s get started and build the strength you need to excel!
Strength Training
References
What to read?
To prepare for this section we recommend you read:
Content
Bompa and Buzzichelli (2015). Periodization Training of Sports. Chapter 1: Strength, Power and Muscular Endurance in Sports.
Quiz
Newton and Dugan (2002). Application of Strength Diagnosis. Strength and Conditionng Journal, 24 (5), 50-59.
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Strength Training
References
Video: What is strength training?
Content
Quiz
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Strength Training
References
Video: Model 1: Strength qualities
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Quiz
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Strength Training
References
Video: Force-velocity relation
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Quiz
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Strength Training
References
Video: Principles of training
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Quiz
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Strength Training
References
Video: Variables of training
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Quiz
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Strength Training
References
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Quiz
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2. Anatomy
Now that we’ve laid the groundwork, it’s time to dive deeper into the mechanics of movement and how your body works. In this section, we’ll explore key concepts that are essential to understanding how strength and conditioning impact your performance, including:
- The structure of the muscular system
- The function of the muscular system
- Different types of muscle contractions
- Planes of human motion
By the end of this section, you’ll have a solid grasp of how your muscles operate and how to harness that knowledge to move more efficiently and powerfully.
Anatomy
References
What to read?
To prepare for this section we recommend you read:
Content
Baechle and Earle (2008). Essentials of Stre,gth and Conditioning Training. Chapter 1: Structure and Function of the Muscular, Neuromuscular, Cardiovascular and Respiratory Systems.
Quiz
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Anatomy
References
Why does anatomy matter?
At the most basic level, the coach is concerned with maximizing physical performance and must therefore conduct programs that are designed to increase muscular strength, muscular endurance, muscular power and flexibility. The coach must have a basic understanding of not only skeletal muscle function but also those systems of the body that directly support the work of exercising muscle. Accordingly, this section summarizes those aspects of the anatomy and function of the neuromuscular system that are essential for developing and maintaining muscular force and power.
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Anatomy
References
Video: What is anatomy?
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Quiz
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Anatomy
References
Video: Skeletal muscle
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Quiz
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Anatomy
References
Video: Planes of human motion
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Quiz
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Anatomy
References
Content
Quiz
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3. Biomechanics
In this section, we’re going to take a closer look at the science behind how your body generates and applies force. Understanding these concepts is key to optimizing your performance and preventing injury.
Together, we'll cover:
- The basics of biomechanics
- Levers of the musculoskeletal system
- Moment arms and tendon insertion
- Torque production
- Lifting accessories and how they aid performance
By mastering these principles, you’ll gain a deeper understanding of how to move efficiently and make the most out of your strength training.
Biomechanics
References
What to read?
To prepare for this section we recommend you read:
Content
Baechle and Earle (2008). Essentials of Strength and Conditioning Training. Chapter 1: Structure and Function of the Muscular, Neuromuscular, Cardiovascular and Respiratory Systems.
Quiz
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Biomechanics
References
Why do biomechanics matter?
The role of the coach is fundamentally ingrained in sport science, with, for example, in biomechanics, the knowledge of programming being underpinned by the understanding of how changing exercise technique can impact the kinetic chain and joint loading. The terms strength and power are widely used to describe some important abilities that can contribute to maximal human efforts in sport. Unfortunately, there is little consistency about how these terms are used. This section provides the scientific basis for understanding human strength and power and shows how various factors contribute to them.
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Quiz
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Biomechanics
References
Video: What is biomechanics?
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Quiz
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Biomechanics
References
Video: The musculoskeletal system
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Quiz
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Biomechanics
References
Video: Moment arms, tendon insertion
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Quiz
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Biomechanics
References
Video: Torque production
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Biomechanics
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Video: Lifting Accessories
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Biomechanics
References
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4. Adaptations
In this section, it’s time to understand what happens beneath the surface. In this section, we’ll explore how your body responds and adapts to strength training, uncovering the remarkable changes that occur at both the muscular and nervous system levels.
We’ll discuss:
- How the body’s systems respond and adapt to training
- Neural and metabolic adaptations
Adaptations
References
What to read?
To prepare for this section we recommend you read:
Content
Folland and Williams (2007) about the adaptations to strength training: Morphological and neurological contributions to increased strength.
Quiz
Baechle and Earle (2008). Essentials of Strength and Conditioning Training. Chapter 5: Adaptations to anaerobic training programs.
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Adaptations
References
Video: Why do adaptations matter?
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Quiz
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Adaptations
References
Video: Neural adaptations
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Adaptations
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Video: Metabolic adaptations
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Adaptations
References
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5. Practical Applications
In this last section, we will cover key components essential to building a comprehensive strength training regimen for athletes.
Here's what we will explore:
- Phases of Strength Training
- Testing of Strength Levels
- Program Design
- Plyometric Training
Let’s delve into these essential topics to wrap up your journey in athletic strength and conditioning!
Practical
References
What to read?
To prepare for this section we recommend you read:
Content
Baechle and Earle (2008). Essentials of Strength and Conditioning Training. Chapter 15: Resistance Traing. Chapter 16: Plyometric Training.
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Practical
References
Video: Practical Applications
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Practical
References
Video: Periodisation of Strength?
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Practical
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Video: Testing
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Practical
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Video: Program Design
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Practical
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Video: Plyometric Training
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Practical
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Glossary
Terms and definitions
Click on the lettres to reveal the different words to keep in mind and their definition.
Alphabet
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Glossary
Acceleration is the rate of change of velocity per unit of time, and how fast an object or person speeds up.
Actin is a spherical protein that forms filaments, which are involved in muscle contraction and other important cellular processes.
The action potential is the measurement of the explosion of activity that occurs when a neuron sends information down an axon, away from the cell body. Neuroscientists use other words, such as a "spike" or an "impulse" for the action potential.
Anatomical adaptation, as described by Bompa (2000), refers to the process of 'getting ready to train'. Anatomical Adaptation focuses mainly on ensuring stability, mobility and general strength throughout the body.
Glossary
Anatomical position is defined as a body standing straight up and the face directed forward, the arms at the side, and the palms of the hands facing forward, used as a reference in describing the relation of body parts to one another.
Glossary
Annual Plan is a set of weekly targets that say how much training you're going to do and what type of training you're going to do each week in order to achieve an objective you've set for the end of the plan.
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Glossary
Ballistic training, also called power training, is a form of training which involves throwing weights, and jumping with weights, in order to increase explosive power. The intention in ballistic exercises is to maximise the acceleration phase of an object's movement and minimise the deceleration phase. Non-Ballistic Movements, a form to maximise the deceleration phase and minimise the acceleration to provide balance to the exercises.
Glossary
Glossary
Concentric: A bicep curl is an easy to recognize concentric movement. The muscle activation is caused with tension on your muscle as it shortens. As your muscle shortens, it generates enough force to move an object. This is the most popular type of muscle contraction. Connective tissues hold different parts together, supporting and protecting or giving structure to other tissues and organs in the body. Connective tissue also stores fat, helps move nutrients and other substances between tissues and organs, and helps repair damaged tissue. Connective tissue is made up of cells, fibers, and a gel-like substance. Types of connective tissue include bone, cartilage, fat, blood, and lymphatic tissue.
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Glossary
Distal: the more (or most) distant of two (or more) things. For example, the distal end of the femur (the thigh bone) is the end down by the knee; the end more distant from the torso.
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Glossary
An eccentric contraction is the motion of an active muscle while it is lengthening under load. Eccentric training is repetitively doing eccentric muscle contractions
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Glossary
Fast SSC: <250m/sec (one category of SSC). Examples : sprinting, multiple hops, drop jumps and pogo jumps.
Fast twitch fiber: people have two general types of skeletal muscle fibers: slow-twitch (type I) and fast-twitch (type II). Fast-twitch muscles fatigue faster than slow-twitch but are used in powerful bursts of movements like sprinting.
Force: strength or energy as a result of physical action or movement.
Force-velocity curve shows an inverse relationship between force and velocity (e.g. the heavier the weight you lift (force), the slower you lift it (velocity); conversely, the lighter a weight, the faster you lift it.
Force-velocity relationship describes how muscle force depends upon the velocity of movement or vice versa.
Glossary
Fulcrum/Axis is the fixed point where the lever pivots or rotates around.
Glossary
Hypertrophy is an increased size in muscle cells achieved through exercise. When you work out, if you want to tone or improve muscle definition, lifting weights is the most common way to increase hypertrophy. This alone is not a strength quality but lean mass will affect quality expression. It's critical to the development of strength qualities.
Glossary
Glossary
An isometric exercise is a form of exercise involving the static contraction of a muscle without any visible movement in the angle of the joint. The term "isometric" combines the Greek words "Isos" (equal) and "metria" (measuring), meaning that in these exercises the length of the muscle and the angle of the joint do not change, though contraction strength may be varied. The three main types of isometric exercise are isometric presses, pulls, and holds.
Intensity is the amount of effort you are putting into whatever exercise you are doing. It can more specifically refer to the level of effort a person exerts during exercise relative to his or her maximum effort.
Intermuscular Coordination is the coordination of a group of muscles that perform an action. You must have a combination of both INTRAmuscular and INTERmuscular coordination for efficiency.
Glossary
Intramuscular Coordination is the coordination of the individual fibers in your muscles. If the fibers in the muscle all contract and relax in sync, then you are producing more muscle power, without your muscle necessarily being very big. You must have a combination of both INTRAmuscular and INTERmuscular coordination for efficiency.
Glossary
Length-tension Relationship: Represents the force a muscle is capable of generating while held at a series of discrete lengths
Levers: Bones, ligaments, and muscles are the structures that form levers in the body to create human movement. In simple terms, a joint (where two or more bones join together) forms the axis (or fulcrum), and the muscles crossing the joint apply the force to move a weight or resistance.
Lifting Accessories: Developed to help reduce the risk of injury and increase the efficiency of resistance training. Some examples include weightlifting belts, lifting chains, barbell collars, weight collars, squat pads, lifting straps, dip belts, lifting/jerk blocks, and gym chalk.
Glossary
Glossary
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Maximum 1RM Tests: usually 1 repetition maximum (RM) is used. This indicates the weight that can be lifted one time and is therefore 100% effort.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Glossary
Glossary
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Glossary
Moment Arm: The perpendicular distance from the axis to the line of action of a force.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Glossary
Glossary
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Glossary
Neural Drive: A collective name for all the neural factors in intermuscular and intramuscular coordination. The brain plays a big part in strength training and communicates with the body to create strength via an electrical signal from the brain to the muscular system – known as the neural drive.
The neuromuscular system includes all the muscles in the body and the nerves serving them. Every movement your body makes requires communication between the brain and the muscles.
Glossary
Glossary
Glossary
Periodization has been defined as the methodical planning and structuring of training process that involve a logical and systematic sequencing of multiple training variables (intensity, volume, frequency, recovery period and exercises) in an integrative fashion aimed to optimize specific performance outcomes at predetermined time points.
Planes of Motion: the three planes of motion are the sagittal, frontal, and transverse planes.Sagittal Plane: Cuts the body into left and right halves. Forward and backward movements. Frontal Plane: Cuts the body into front and back halves.
Glossary
Glossary
Plyometrics are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power.
Glossary
Program design variables: When designing a resistance training program, there are seven recognized program design variables that are changed and manipulated to come up with the best training design for your athlete. The seven program design variables are needs analysis, exercise selection, training frequency, exercise order, training load and reps, volume and rest periods.
Progressive overload is the systematic increase in training frequency, volume and intensity in various combinations. The sport training phase and design of the resistance program determine the training schedule and method of progressive overload.
Power Training is a type of physical exercise specialising in moving mass with the maximum speed (as fast as possible).
Power strength typically involves exercises which apply the maximum amount of force as fast as possible; on the basis that strength + speed = power.
Glossary
Glossary
Proximal means next to or nearest the point of attachment or origin, a central point, or the point of view especially: located toward the center of the body.
Glossary
Rate Coding,as part of intramuscular coordination, relates to how fast the muscle can contract and produce strength and power.
Rate of Force Development (RFP) is the rate at which the neuromuscular system is able to develop force, measured bu calculation the slope of the force/time curve on the rise to the maximum force of the action.
Reactive Strength is the ability of the neuromuscular system to tolerate a relatively high strength load and change movement from rapid eccentric to rapid concentric movements (eg.pogo jumps).
Glossary
Glossary
Glossary
Sarcomere is the basic unit of a cross-striated muscle's myofibril. Sarcomeres are multi-protein complexes composed of three different filament systems. The thick filament system is composed of myosin protein, the thin filaments are assembled by actin monomers, and the elastic filament system is composed of the giant protein titin (also called connectin). A muscle cell, from a bicep, may contain 100,000 sarcomeres. The myofibrils of smooth muscle cells are not arranged into sarcomeres.
Speed - Strength: the ability to quickly execute an unload movement or a movement against a relatively small resistance.
Starting Strength: Simply the maximum movement velocity where a muscle contracts. The load should be 30% or less of the one rep max.
Glossary
Glossary
Strength Qualities: Specific neuromotor and neuromuscular skills.
Glossary
Strength Training: Type of physical exercise specialising in resistance to induce muscular contraction.
Strength - Speed: The ability to perform rapid movements against heavy loads.
The size Principle states that motor units will be recruited in order of size from smallest to largest depending upon the intensity. Small units don’t produce much force, they are slow to act, and they are resistant to fatigue. The larger units produce a lot of force, they react quickly, but they are easily fatigued. This allows for smoother, more controlled movements. It also ensures that the body acts as efficiently as possible from an energy standpoint.
Glossary
Glossary
Slow SSC: >250m/sec - One category of SSC – examples would be counter movement jumps, depth jumps, squat jumps
Glossary
Slow twitch fiber: the ability to quickly execute an unload movement or a movement against a relatively small resistance.
SSC: The stretch-shortening cycle (SSC) refers to the muscle action when active muscle lengthening is immediately followed by active muscle shortening.
Sub-maximum 1RM Test: This is a predicted 1RM test and is used as there is a lower risk of injury. Based on the repetition of activities you can calculate the predicted maximum 1RM with various formulas.
Glossary
Glossary
Synchronization is the capacity to contract motor units simultaneously over time, with a delay less than 5 milliseconds.
Glossary
Test validity is the degree to which the test measures the variables it is supposed to measure. This is a very important part of testing. A test must be reliable to be valid.
Basic training principles are needed to get the most out of your training. All eight are used in combination to maximise specificity, overload, progression, variation, recovery, individuality, reversibility and adaptation.
Training variables are the things you can change to adapt your training to the competition schedule or training needed. Coaches and athletes may change different variables at different times. The variables that could change are order of exercises, training volume, intensity, number of reps, tempo, rest periods, number of sets and choice of exercises.
Glossary
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Glossary
Test reliability is the measure of the repeat-ability or consistency of the test and variables within the test.
Tendon: your body has multiple tendons. They are used to attach muscle to bone and are flexible but an inelastic cord of strong fibrous collagen tissue.
Triple extension is the simultaneous extension or potentially, loking of the ankle, knee, and hip joints.
Torque Production is what creates biomechanical movement. It is what creates the movement of the lever system (bones). The greater the torque a muscle can produce, the greater the movement it will produce on the body's levers.
Glossary
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Type I fibre are also known as slow-twitch fibre. They are red in colour due to the presence of large volumes of myoglobin and so oxygen and high numbers of Mitochondria. Due to this fact they are very resistant to fatigue and are capable of producing repeated low-level contractions by producing large amounts of ATP through an aerobic metabolic cycle. For this reason, the muscles containing mainly type I fibres are often postural muscles such as those in the neck and spine due to their endurance capabilities Also, athletes such as marathon runners have a high number of this type of fibre, partly through genetics, partly through training.
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Type IIa are also sometimes known as fast oxidative fibres and are a hybrid of type I and II fibres. These fibres contain a large number of mitochondria and Myoglobin, hence their red colour. They manufacture and split ATP at a fast rate by utilising both aerobic and anaerobic metabolism and so produce fast, strong muscle contractions, although they are more prone to fatigue than type I fibre. Resistance training can turn type IIb fibres into type IIa due to an increase in the ability to utilise the oxidative cycle.
Type IIb, often known as fast glycolytic fibers, are white in colour due to a low level of myoglobin and also contain few mitochondria. They produce ATP at a slow rate by anaerobic metabolism and break it down very quickly. This results in short, fast bursts of power and rapid fatigue. As mentioned above, this type of fibre can be turned into type IIa fibres by resistance training. This is a positive change due to the increased fatigue resistance of type IIa fibres. These fibres are found in large quantities in the muscles of the arms.
Glossary
Glossary
Glossary
Basic training principles are needed to get the most out of your training. All eight are used in combination to maximise specificity, overload, progression, variation, recovery, individuality, reversibility and adaptation.
Glossary
Glossary
Glossary
Volume : The number of repetitions and sets completed during a training session. Can be separated by upper and lower body.
Glossary
Glossary
Push hard and cross that finish line! You have made it to the end of this course. Thank you for joining us.
You have reached the end of the training.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
- What is the physiologic basis of the force-velocity relationship?
Before you proceed, take a moment to reflect on these questions.
- Which muscle fibers types are most affected by your training?
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
- Can you explain the physiology of plyometric exercise?
- What are the phases of the stretch shortening cycle?
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
- How important is the neuromuscular system in training?
- What is more relevant to your training: the macro-structure or the micro-structure?
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
- Which principles of training connects directly to your sport?
- Which principle was the most surprising?
Before you proceed, take a moment to reflect on these questions.
- What are the basic characteristics that differ between type I and type II muscle fibers?
- Which types of athletes benefit most of having a high strength-to-mass ratio?
Before you proceed, take a moment to reflect on these questions.
- How do you incorporate brain training into strength training for your athletes?
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
- What lifting accessories do you use in your training?
- Are there lifting accessories you might consider in the future? Why or why not?
Before you proceed, take a moment to reflect on these questions.
- What is the force-velocity curve?
- How is it related to strength qualities?
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
- What types of adaptations would you need to make based on the phases of the training?
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
- What are some examples of the variables of training connected to your sport?
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
- Do you test for one rep maximums?
- How important is this in your training?
- Have you tried testing your sub-maximal one rep maximum?
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
- Can you explain the physiology of plyometric exercise?
- What are the phases of the stretch shortening cycle?
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
- How important are biomechanics in your training?
Before you proceed, take a moment to reflect on these questions.
- What are the three planes of human motion?
- What are some of the different muscle actions related to the respective plane of human motion?
Before you proceed, take a moment to reflect on these questions.
- Wy do you select exercises?
- Are your choices based on type, technique, equipment availibility?
- Which part of the annual plan is most important for your team?
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
- Does increasing the length of the resistance arm increase the mechanical advantage?
Before you proceed, take a moment to reflect on these questions.
- What are strength qualities?
- Why are they important for you as a coach?
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
- What are the differences between the various type of levers of the musculoskeletal system?
Before you proceed, take a moment to reflect on these questions.
- What is the physiologic basis of the force-velocity relationship?
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
- How important is technique experience, sport specififcity and equipment in your program design?
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Strength and Conditioning ES
Simon Carolan
Created on June 19, 2026
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Transcript
Strength and Conditionning
Start
Introduction
Hello everyone, and welcome to the Strength and Conditioning e-learning course. Before we begin, please listen to Jeroen Rietvelt introduction. We hope you enjoy the course!
Introduction
Before we begin, this menu will help you navigate through the training. Each section includes:
- References to read and review before the training
- Content, including explanations and videos
- Quizzes to test your knowledge
- You can return to the menu at any time.
We encourage you to take notes throughout the training. Under each video, you will find reflection questions to help you think critically about the topic. Feel free to write down your answers and review them later. Enjoy your learning journey!References
Content
Quiz
Menu
Table of contents
Biomechanics
Anatomy
What is Strength Training?
Practical Applications
Adaptations to Strength Training
Glossary
1. What is Strength Training?
Welcome to the Strength and Conditioning Training! In this first section, we'll dive into the fundamentals that will set the foundation for your success.
Together, we'll cover:
These concepts will empower you to maximise your potential and take your training to the next level. Let’s get started and build the strength you need to excel!
Strength Training
References
What to read?
To prepare for this section we recommend you read:
Content
Bompa and Buzzichelli (2015). Periodization Training of Sports. Chapter 1: Strength, Power and Muscular Endurance in Sports.
Quiz
Newton and Dugan (2002). Application of Strength Diagnosis. Strength and Conditionng Journal, 24 (5), 50-59.
Menu
Strength Training
References
Video: What is strength training?
Content
Quiz
Menu
Strength Training
References
Video: Model 1: Strength qualities
Content
Quiz
Menu
Strength Training
References
Video: Force-velocity relation
Content
Quiz
Menu
Strength Training
References
Video: Principles of training
Content
Quiz
Menu
Strength Training
References
Video: Variables of training
Content
Quiz
Menu
Strength Training
References
Content
Quiz
Menu
2. Anatomy
Now that we’ve laid the groundwork, it’s time to dive deeper into the mechanics of movement and how your body works. In this section, we’ll explore key concepts that are essential to understanding how strength and conditioning impact your performance, including:
By the end of this section, you’ll have a solid grasp of how your muscles operate and how to harness that knowledge to move more efficiently and powerfully.
Anatomy
References
What to read?
To prepare for this section we recommend you read:
Content
Baechle and Earle (2008). Essentials of Stre,gth and Conditioning Training. Chapter 1: Structure and Function of the Muscular, Neuromuscular, Cardiovascular and Respiratory Systems.
Quiz
Menu
Anatomy
References
Why does anatomy matter?
At the most basic level, the coach is concerned with maximizing physical performance and must therefore conduct programs that are designed to increase muscular strength, muscular endurance, muscular power and flexibility. The coach must have a basic understanding of not only skeletal muscle function but also those systems of the body that directly support the work of exercising muscle. Accordingly, this section summarizes those aspects of the anatomy and function of the neuromuscular system that are essential for developing and maintaining muscular force and power.
Content
Quiz
Menu
Anatomy
References
Video: What is anatomy?
Content
Quiz
Menu
Anatomy
References
Video: Skeletal muscle
Content
Quiz
Menu
Anatomy
References
Video: Planes of human motion
Content
Quiz
Menu
Anatomy
References
Content
Quiz
Menu
3. Biomechanics
In this section, we’re going to take a closer look at the science behind how your body generates and applies force. Understanding these concepts is key to optimizing your performance and preventing injury.
Together, we'll cover:
By mastering these principles, you’ll gain a deeper understanding of how to move efficiently and make the most out of your strength training.
Biomechanics
References
What to read?
To prepare for this section we recommend you read:
Content
Baechle and Earle (2008). Essentials of Strength and Conditioning Training. Chapter 1: Structure and Function of the Muscular, Neuromuscular, Cardiovascular and Respiratory Systems.
Quiz
Menu
Biomechanics
References
Why do biomechanics matter?
The role of the coach is fundamentally ingrained in sport science, with, for example, in biomechanics, the knowledge of programming being underpinned by the understanding of how changing exercise technique can impact the kinetic chain and joint loading. The terms strength and power are widely used to describe some important abilities that can contribute to maximal human efforts in sport. Unfortunately, there is little consistency about how these terms are used. This section provides the scientific basis for understanding human strength and power and shows how various factors contribute to them.
Content
Quiz
Menu
Biomechanics
References
Video: What is biomechanics?
Content
Quiz
Menu
Biomechanics
References
Video: The musculoskeletal system
Content
Quiz
Menu
Biomechanics
References
Video: Moment arms, tendon insertion
Content
Quiz
Menu
Biomechanics
References
Video: Torque production
Content
Quiz
Menu
Biomechanics
References
Video: Lifting Accessories
Content
Quiz
Menu
Biomechanics
References
Content
Quiz
Menu
4. Adaptations
In this section, it’s time to understand what happens beneath the surface. In this section, we’ll explore how your body responds and adapts to strength training, uncovering the remarkable changes that occur at both the muscular and nervous system levels.
We’ll discuss:
Adaptations
References
What to read?
To prepare for this section we recommend you read:
Content
Folland and Williams (2007) about the adaptations to strength training: Morphological and neurological contributions to increased strength.
Quiz
Baechle and Earle (2008). Essentials of Strength and Conditioning Training. Chapter 5: Adaptations to anaerobic training programs.
Menu
Adaptations
References
Video: Why do adaptations matter?
Content
Quiz
Menu
Adaptations
References
Video: Neural adaptations
Content
Quiz
Menu
Adaptations
References
Video: Metabolic adaptations
Content
Quiz
Menu
Adaptations
References
Content
Quiz
Menu
5. Practical Applications
In this last section, we will cover key components essential to building a comprehensive strength training regimen for athletes.
Here's what we will explore:
Let’s delve into these essential topics to wrap up your journey in athletic strength and conditioning!
Practical
References
What to read?
To prepare for this section we recommend you read:
Content
Baechle and Earle (2008). Essentials of Strength and Conditioning Training. Chapter 15: Resistance Traing. Chapter 16: Plyometric Training.
Quiz
Menu
Practical
References
Video: Practical Applications
Content
Quiz
Menu
Practical
References
Video: Periodisation of Strength?
Content
Quiz
Menu
Practical
References
Video: Testing
Content
Quiz
Menu
Practical
References
Video: Program Design
Content
Quiz
Menu
Practical
References
Video: Plyometric Training
Content
Quiz
Menu
Practical
References
Content
Quiz
Menu
Glossary
Terms and definitions
Click on the lettres to reveal the different words to keep in mind and their definition.
Alphabet
Menu
Glossary
Acceleration is the rate of change of velocity per unit of time, and how fast an object or person speeds up.
Actin is a spherical protein that forms filaments, which are involved in muscle contraction and other important cellular processes.
The action potential is the measurement of the explosion of activity that occurs when a neuron sends information down an axon, away from the cell body. Neuroscientists use other words, such as a "spike" or an "impulse" for the action potential.
Anatomical adaptation, as described by Bompa (2000), refers to the process of 'getting ready to train'. Anatomical Adaptation focuses mainly on ensuring stability, mobility and general strength throughout the body.
Glossary
Anatomical position is defined as a body standing straight up and the face directed forward, the arms at the side, and the palms of the hands facing forward, used as a reference in describing the relation of body parts to one another.
Glossary
Annual Plan is a set of weekly targets that say how much training you're going to do and what type of training you're going to do each week in order to achieve an objective you've set for the end of the plan.
Glossary
Glossary
Ballistic training, also called power training, is a form of training which involves throwing weights, and jumping with weights, in order to increase explosive power. The intention in ballistic exercises is to maximise the acceleration phase of an object's movement and minimise the deceleration phase. Non-Ballistic Movements, a form to maximise the deceleration phase and minimise the acceleration to provide balance to the exercises.
Glossary
Glossary
Concentric: A bicep curl is an easy to recognize concentric movement. The muscle activation is caused with tension on your muscle as it shortens. As your muscle shortens, it generates enough force to move an object. This is the most popular type of muscle contraction. Connective tissues hold different parts together, supporting and protecting or giving structure to other tissues and organs in the body. Connective tissue also stores fat, helps move nutrients and other substances between tissues and organs, and helps repair damaged tissue. Connective tissue is made up of cells, fibers, and a gel-like substance. Types of connective tissue include bone, cartilage, fat, blood, and lymphatic tissue.
Glossary
Glossary
Distal: the more (or most) distant of two (or more) things. For example, the distal end of the femur (the thigh bone) is the end down by the knee; the end more distant from the torso.
Glossary
Glossary
An eccentric contraction is the motion of an active muscle while it is lengthening under load. Eccentric training is repetitively doing eccentric muscle contractions
Glossary
Glossary
Fast SSC: <250m/sec (one category of SSC). Examples : sprinting, multiple hops, drop jumps and pogo jumps.
Fast twitch fiber: people have two general types of skeletal muscle fibers: slow-twitch (type I) and fast-twitch (type II). Fast-twitch muscles fatigue faster than slow-twitch but are used in powerful bursts of movements like sprinting.
Force: strength or energy as a result of physical action or movement.
Force-velocity curve shows an inverse relationship between force and velocity (e.g. the heavier the weight you lift (force), the slower you lift it (velocity); conversely, the lighter a weight, the faster you lift it.
Force-velocity relationship describes how muscle force depends upon the velocity of movement or vice versa.
Glossary
Fulcrum/Axis is the fixed point where the lever pivots or rotates around.
Glossary
Hypertrophy is an increased size in muscle cells achieved through exercise. When you work out, if you want to tone or improve muscle definition, lifting weights is the most common way to increase hypertrophy. This alone is not a strength quality but lean mass will affect quality expression. It's critical to the development of strength qualities.
Glossary
Glossary
An isometric exercise is a form of exercise involving the static contraction of a muscle without any visible movement in the angle of the joint. The term "isometric" combines the Greek words "Isos" (equal) and "metria" (measuring), meaning that in these exercises the length of the muscle and the angle of the joint do not change, though contraction strength may be varied. The three main types of isometric exercise are isometric presses, pulls, and holds.
Intensity is the amount of effort you are putting into whatever exercise you are doing. It can more specifically refer to the level of effort a person exerts during exercise relative to his or her maximum effort.
Intermuscular Coordination is the coordination of a group of muscles that perform an action. You must have a combination of both INTRAmuscular and INTERmuscular coordination for efficiency.
Glossary
Intramuscular Coordination is the coordination of the individual fibers in your muscles. If the fibers in the muscle all contract and relax in sync, then you are producing more muscle power, without your muscle necessarily being very big. You must have a combination of both INTRAmuscular and INTERmuscular coordination for efficiency.
Glossary
Length-tension Relationship: Represents the force a muscle is capable of generating while held at a series of discrete lengths
Levers: Bones, ligaments, and muscles are the structures that form levers in the body to create human movement. In simple terms, a joint (where two or more bones join together) forms the axis (or fulcrum), and the muscles crossing the joint apply the force to move a weight or resistance.
Lifting Accessories: Developed to help reduce the risk of injury and increase the efficiency of resistance training. Some examples include weightlifting belts, lifting chains, barbell collars, weight collars, squat pads, lifting straps, dip belts, lifting/jerk blocks, and gym chalk.
Glossary
Glossary
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Maximum 1RM Tests: usually 1 repetition maximum (RM) is used. This indicates the weight that can be lifted one time and is therefore 100% effort.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Glossary
Glossary
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Glossary
Moment Arm: The perpendicular distance from the axis to the line of action of a force.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Glossary
Glossary
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Glossary
Neural Drive: A collective name for all the neural factors in intermuscular and intramuscular coordination. The brain plays a big part in strength training and communicates with the body to create strength via an electrical signal from the brain to the muscular system – known as the neural drive.
The neuromuscular system includes all the muscles in the body and the nerves serving them. Every movement your body makes requires communication between the brain and the muscles.
Glossary
Glossary
Glossary
Periodization has been defined as the methodical planning and structuring of training process that involve a logical and systematic sequencing of multiple training variables (intensity, volume, frequency, recovery period and exercises) in an integrative fashion aimed to optimize specific performance outcomes at predetermined time points.
Planes of Motion: the three planes of motion are the sagittal, frontal, and transverse planes.Sagittal Plane: Cuts the body into left and right halves. Forward and backward movements. Frontal Plane: Cuts the body into front and back halves.
Glossary
Glossary
Plyometrics are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power.
Glossary
Program design variables: When designing a resistance training program, there are seven recognized program design variables that are changed and manipulated to come up with the best training design for your athlete. The seven program design variables are needs analysis, exercise selection, training frequency, exercise order, training load and reps, volume and rest periods.
Progressive overload is the systematic increase in training frequency, volume and intensity in various combinations. The sport training phase and design of the resistance program determine the training schedule and method of progressive overload.
Power Training is a type of physical exercise specialising in moving mass with the maximum speed (as fast as possible).
Power strength typically involves exercises which apply the maximum amount of force as fast as possible; on the basis that strength + speed = power.
Glossary
Glossary
Proximal means next to or nearest the point of attachment or origin, a central point, or the point of view especially: located toward the center of the body.
Glossary
Rate Coding,as part of intramuscular coordination, relates to how fast the muscle can contract and produce strength and power.
Rate of Force Development (RFP) is the rate at which the neuromuscular system is able to develop force, measured bu calculation the slope of the force/time curve on the rise to the maximum force of the action.
Reactive Strength is the ability of the neuromuscular system to tolerate a relatively high strength load and change movement from rapid eccentric to rapid concentric movements (eg.pogo jumps).
Glossary
Glossary
Glossary
Sarcomere is the basic unit of a cross-striated muscle's myofibril. Sarcomeres are multi-protein complexes composed of three different filament systems. The thick filament system is composed of myosin protein, the thin filaments are assembled by actin monomers, and the elastic filament system is composed of the giant protein titin (also called connectin). A muscle cell, from a bicep, may contain 100,000 sarcomeres. The myofibrils of smooth muscle cells are not arranged into sarcomeres.
Speed - Strength: the ability to quickly execute an unload movement or a movement against a relatively small resistance.
Starting Strength: Simply the maximum movement velocity where a muscle contracts. The load should be 30% or less of the one rep max.
Glossary
Glossary
Strength Qualities: Specific neuromotor and neuromuscular skills.
Glossary
Strength Training: Type of physical exercise specialising in resistance to induce muscular contraction.
Strength - Speed: The ability to perform rapid movements against heavy loads.
The size Principle states that motor units will be recruited in order of size from smallest to largest depending upon the intensity. Small units don’t produce much force, they are slow to act, and they are resistant to fatigue. The larger units produce a lot of force, they react quickly, but they are easily fatigued. This allows for smoother, more controlled movements. It also ensures that the body acts as efficiently as possible from an energy standpoint.
Glossary
Glossary
Slow SSC: >250m/sec - One category of SSC – examples would be counter movement jumps, depth jumps, squat jumps
Glossary
Slow twitch fiber: the ability to quickly execute an unload movement or a movement against a relatively small resistance.
SSC: The stretch-shortening cycle (SSC) refers to the muscle action when active muscle lengthening is immediately followed by active muscle shortening.
Sub-maximum 1RM Test: This is a predicted 1RM test and is used as there is a lower risk of injury. Based on the repetition of activities you can calculate the predicted maximum 1RM with various formulas.
Glossary
Glossary
Synchronization is the capacity to contract motor units simultaneously over time, with a delay less than 5 milliseconds.
Glossary
Test validity is the degree to which the test measures the variables it is supposed to measure. This is a very important part of testing. A test must be reliable to be valid.
Basic training principles are needed to get the most out of your training. All eight are used in combination to maximise specificity, overload, progression, variation, recovery, individuality, reversibility and adaptation.
Training variables are the things you can change to adapt your training to the competition schedule or training needed. Coaches and athletes may change different variables at different times. The variables that could change are order of exercises, training volume, intensity, number of reps, tempo, rest periods, number of sets and choice of exercises.
Glossary
Glossary
Glossary
Test reliability is the measure of the repeat-ability or consistency of the test and variables within the test.
Tendon: your body has multiple tendons. They are used to attach muscle to bone and are flexible but an inelastic cord of strong fibrous collagen tissue.
Triple extension is the simultaneous extension or potentially, loking of the ankle, knee, and hip joints.
Torque Production is what creates biomechanical movement. It is what creates the movement of the lever system (bones). The greater the torque a muscle can produce, the greater the movement it will produce on the body's levers.
Glossary
Glossary
Glossary
Type I fibre are also known as slow-twitch fibre. They are red in colour due to the presence of large volumes of myoglobin and so oxygen and high numbers of Mitochondria. Due to this fact they are very resistant to fatigue and are capable of producing repeated low-level contractions by producing large amounts of ATP through an aerobic metabolic cycle. For this reason, the muscles containing mainly type I fibres are often postural muscles such as those in the neck and spine due to their endurance capabilities Also, athletes such as marathon runners have a high number of this type of fibre, partly through genetics, partly through training.
Glossary
Glossary
Glossary
Type IIa are also sometimes known as fast oxidative fibres and are a hybrid of type I and II fibres. These fibres contain a large number of mitochondria and Myoglobin, hence their red colour. They manufacture and split ATP at a fast rate by utilising both aerobic and anaerobic metabolism and so produce fast, strong muscle contractions, although they are more prone to fatigue than type I fibre. Resistance training can turn type IIb fibres into type IIa due to an increase in the ability to utilise the oxidative cycle.
Type IIb, often known as fast glycolytic fibers, are white in colour due to a low level of myoglobin and also contain few mitochondria. They produce ATP at a slow rate by anaerobic metabolism and break it down very quickly. This results in short, fast bursts of power and rapid fatigue. As mentioned above, this type of fibre can be turned into type IIa fibres by resistance training. This is a positive change due to the increased fatigue resistance of type IIa fibres. These fibres are found in large quantities in the muscles of the arms.
Glossary
Glossary
Glossary
Basic training principles are needed to get the most out of your training. All eight are used in combination to maximise specificity, overload, progression, variation, recovery, individuality, reversibility and adaptation.
Glossary
Glossary
Glossary
Volume : The number of repetitions and sets completed during a training session. Can be separated by upper and lower body.
Glossary
Glossary
Push hard and cross that finish line! You have made it to the end of this course. Thank you for joining us.
You have reached the end of the training.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
Before you proceed, take a moment to reflect on these questions.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
Before you proceed, take a moment to reflect on these questions.
Before you proceed, take a moment to reflect on these questions.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
Before you proceed, take a moment to reflect on these questions.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
Before you proceed, take a moment to reflect on these questions.
Before you proceed, take a moment to reflect on these questions.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
Before you proceed, take a moment to reflect on these questions.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
Before you proceed, take a moment to reflect on these questions.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.
Before you proceed, take a moment to reflect on these questions.
Mass: the predicted weight of muscle in your body. Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles.
Maximal strength: it is the force which is produced against very high nearly maximal relative load.
Macroscopic Anatomy, or Gross Anatomy, is the study of the structure of the body and its parts that are large enough to see with the naked eye. Sometimes also called superficial anatomy and involves the examination of relatively large structures.
Microscopic Anatomy, is a branch that relies on the use of microscopes to study the smallest structures of the body: cells, tissues, and molecules.
Motion: a change in position of a person or an object with respect to its surroundings in a given interval of time.
Motor unit: it is the combination of an individual motor neuron and all of the muscle fibers that it innervates.
Motor unit recruitment: the successive activation of the same and additional motor units with increasing strength of voluntary muscle contract
Musculoskeletal system: it is the combination of the muscular and skeletal systems working together and includes the bones, muscles, tendons, and ligaments of the body.
Myosin is a motor protein most notably involved in muscle contraction. Tropomyosin is a long strand that loops around the actin chains in the thin filament.