Day 6 - Muscles and More

Today we crammed in a lot of cool new technical content, as well as some workout moves for our first phase of training (Phase 1: Stability). Your student wont likely remember everything from today, but we will revisit each of these topics as the weeks progress.

How do muscles work? Contract? What is the sliding filament theory? "According to the sliding filament theory, the actin (thin)filaments of muscle fibers slide past the myosin (thick)filaments during muscle contraction." This sliding motion shortens the muscle allowing joints to be opened and closed and motion to occur. Skeletal muscles is under our voluntary control, whereas smooth muscle is involuntary.
What is the principle of specificity? When the body is placed under some form of stress, it starts to make adaptations that will allow the body to get better at withstanding that specific form of stress in the future. Examples of stresses we adapt to include: stress from lifting weight, running long distances, running fast short distances, exposure to heat etc.
How does improper muscle length (chronically shortened/lengthened) lead to injury? Chronically lengthened muscles become weak, whereas chronically shortened muscles become tight. When muscles are not at the correct lengths they do not perform correctly, this causes limited range of motion and imbalances in how they work together with other muscles (compensation). Ultimately these imbalances lead to increased risk for injury.
What is the Optimum Performance Training Model (OPT Model) The OPT is a training system that progresses individuals safely to higher levels of physical fitness, by considering there current level of conditioning and their specific goals.
What are the features of Phase 1: Stability? Everyone starting a new fitness routine should begin in Phase 1: Stability. In this phase there is a focus on: increasing joint stability, building muscular endurance, improving flexibility and increasing neuromuscular control. We do this by increasing the proprioceptive demand of the movement (i.e. making the movement less stable, by using only one leg, or by performing movement on a wobbly surface), using less weight and slowing down the motion. By utilizing this approach to movement, more demand is focused on the connective tissue and stabilizing muscles.

Example: When I started swimming for triathlon in college my primary movers grew stronger, faster than my stabilizer muscles around my shoulder joint. The result was I was able to pull hard with my arms even though my shoulder was not strong enough to handle the load. End result -> shoulder injury, torn rotator cuff.