Page 23 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

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EXPLOSIVE STRENGTH:
Measured through the rate of force development, it can be defined as the out- come of the relationship between the force generated and the time required to generate it (González-Badillo & Ribas, 2002). Maximal explosive strength is the ability to reach peak force in the minimum amount of time (Sebastiani & Gonzalez, 2002).
Speaking of the force-time Curve (f-t C) is to speak of explosive strength and it can be used for both static and dynamic measurements, while the force-velocity Curve (fv C) only for dynamic measurements (G.Badillo & Ribas, 2003).
Within explosive strength we may aim to elicit a physiological response involv- ing the elastic capability of the muscle, also known as the stretch-shorten-cy- cle, which involves a rapid eccentric contraction followed by a rapid concentric contraction. (Elastic-explosive strength, slow stretch-shorten-cycle; and reac- tive-elastic-explosive strength, fast stretch-shorten-cycle).
For example, right after a pull-up, as soon as we extend the arms we use our arm muscles to absorb the energy (amortization phase), then we use this stored elastic energy to immediately pull-up again using an explosive and fast move- ment (just like a recoiled spring). The goal of “plyometric” training is to decrease the amount of time elapsed between the eccentric muscle contraction and the beginning of the concentric contraction.
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ENDURANCE:
Physical endurance is defined as the psychophysical ability of an individual to withstand fatigue, or the psychobiological ability of an individual to perform an effort with a greater or lower level of intensity for as long as possible (Padial, 1996).
One of the main objectives of endurance training is to withstand muscular fa- tigue over long periods of time while increasing the body’s ability to recover. This type of training should focus on sets of longer duration, lower intensity, and with a reduced resting time.
EXAMPLE OF ENDURANCE TRAINING SESSION:
— Low to medium intensity between 40% and 60% of 1RM, 15 to 20 repetitions, 3 to 5 sets with shorter (incomplete) rest periods (30 sec- onds to 2 minute between sets), 2 to 4 exercises per muscle group.
— Low intensity between 20% and 40% of 1RM, 30 to 150 repetitions (for higher endur- ance), 3 to 4 sets with shorter (incomplete) rest periods (3 to 7 minutes between sets), 2 to 3 ex- ercises per muscle group.
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