Page 12 - MANUAL ESTUDIANTES ENG ML1

How is this information relevant in aerial acrobatics and aerial calisthenics?
For example, isotonic concentric contraction (of the biceps) will be used when performing a pull-up during a side plank beat
to perform a twist/pirouette
For example, isotonic eccentric contraction (of the abdominals, psoas major, etc.) will be used when lowering our legs towards the floor from a meathook or a nutcracker with control.
For example, Isometric contraction will be used when holding a back flag/side planche, a front lever, back lever, etc. 1.3 TRAINING
There are as many training concepts, categories, adaptations, and methods as experts on the topic. Some studies propose categories with a level of detail and technique that are too complex for us to list here.
Based on the work of Gonzalez Badillo (1997-2004), Bosco (2000), Kurtz (2001), Verkhoshansky (2000), Bompa (2002), and Kraemer (2004) among others, using a broader approach and without going into specifics (even when aiming to accomplish the same objective, the intensity level, number of repetitions, resting periods, etc., can vary among different experts), we have tried to differentiate and summarize the different concepts, categories, adaptations, and training methods to apply them to aerial acrobatics and aerial calisthenics:
MAXIMAL STRENGTH: The maximum force the neuromuscular system can exert in a single maximal voluntary contraction. Maximal strength is often expressed as 1RM (one repetition maximum).
SUBMAXIMAL STRENGTH: Muscular contractions in which an individual does not contract the muscle to its full ability. It is generally denoted as a percentage of the maximal strength (slightly lower).
TRAINING EXAMPLE: Concentric Strength, intensity between 85% and 100% of 1RM, 1 to 5 repetitions (low to medium speed of execution), 3 to 5 sets with full rest periods (3 to 5 minutes between sets), 2 to 3 exercises per muscle group.
HYPERTROPHY: Muscular hypertrophy is defined as the increase in size of skeletal muscle through a growth in size of its component cells, which could be related to strength. Hypertrophy depends on many factors such as the number and size of myofibrils (basic unit of a muscle cell) and the development of fascia and other tissues. This development happens as a consequence of the myofibril size increase.
This increase in muscular mass happens mainly because of the elevation in muscle protein synthesis during muscular recovery. The number of repetitions should be between 8 and 12 (may vary among experts from 6 to 15), intensity between 70% and 80% of 1RM (65% to 85% of 1RM).
TRAINING EXAMPLE: Concentric Strength, intensity between 70% and 80% of 1RM, 8 to 12 repetitions (low to medium speed of execution), 4 to 6 sets with shorter rest periods (1 to 3 minutes between sets) to stimulate metabolic stress, 3 to 5 exercises per muscle group.
POWER: A component of speed strength, this is defined as the ability of the neuromuscular system to generate a high velocity contraction given a specific load. It is usually measured as the speed needed to move a specific load.
In this case, the load will determine the level of strength or speed needed to perform the movement or skill.
Power can be defined as the product of force by velocity at each moment of the movement (G.Badillo & Gorostiaga, 1995).
There are multiple ways to develop power, but in general, maximum power cannot be attained at a maximum contraction speed with a light load nor at a low speed with a heavy load. Maximum power is usually obtained when there is a good balance between load (applied force) and applied speed. Nevertheless, an improvement in power has a stronger correlation to strength development than to increased performance speed. (In other words, the objective is to increase the speed given a specific load, and to accomplish this we need to apply more strength in a
shorter period of time; we cannot improve speed if we do not improve our strength).
10. The Aerial Movement ® © The Aerial Movement 2019