Biomotor Abilities
Biomotor abilities are the foundations of ability of an individual to perform an exercise.
– strength, endurance, speed, coordination and flexibility.
The contribution of the biomotor abilities to the attainment of high performance is determined by 2 factors:
1.The ratio between them as a reflection of the specifics of the sport and,
2. By the level of development of each ability according to its degree of participation in performing the sport/event.
STRENGTH TRAINING
• Strength: The ability to apply force or the neuro-muscular capability to overcome an external and internal resistance.
• Force: May be referred to as both a mechanical characteristic and a human ability. F= M.A
Following a strength training program a muscles enlarges itself or hypertrophies as a result of the following factors:
1. the number of myofibrils (the slender threads of a muscle fiber) per muscle fiber increases (hypertrophy)
2. an increased capillary density per muscle fiber
3. an increased amount of protein
4. and an increased total number of muscle fiber
Strength Magnitude
Intermuscular co-ordination: Adequate co-ordination between muscle groups are needed in strength training.
Intramuscular co-ordination: An athlete’s force output depends also on the neuromuscular units which simultaneously take part in the task
Types of Muscle Contraction
1. Isotonic contraction
Concentric -muscle length shortens
Eccentric- muscle lengthen negative work
2. Isokinetic contraction equal and constant and full range of motion
3. Isometric contraction no changes in muscle’s length fixed resistance
4. Electrical Stimulation
Factors Affecting Strength Performance
1.Muscle potential
2. The utilization of muscle potential
3. Technique
Types of Strength
1. General strength: the strength of the whole muscular system.
2. Specific strength: the strength of specific (sport related) muscles.
3.Maximum Strength: Highest force that can be performed by the neuromuscular system during a maximum voluntary contraction.
4. Muscular Endurance: The muscle’s ability to sustain work for a prolonged period of time.
5. Power: The ability to perform maximum force in the shortest period of time (elastic power)
6. Absolute strength: The ability of an athlete to exert maximum force regardless of own body weight.
7. Relative strength: The ratio between an athlete’s absolute strength and his/her body weight
RS= AS/BW
8. Strength reserve: The difference between absolute strength of an athlete and the amount of strength required to perform a skill under competitive conditions.
The Methodology of Strength Training
Without weight
individual body
calisthenics, elastic bands cords, partner, and fixed resistance (isometric training
With weight (weight training)
Free weights, universal machines
Special training (Plyometric)
Rules With Free Weight
1. Free weights should be used in connection with other means of training (medicine ball etc)
2. Weight training exercises may use both analytic and synthetic exercises(small group of muscle or a body limb) (several limbs and muscle group)
3. Before working the active limb, the passive segment should be exercised.
4. Before developing muscular strength good flexibility should be developed to avoid eventual joint rigidity.
Methodical Parameters Relevant to Strength Training
• Number of exercises:
– age and level of performance
– needs of the sport
– phase of training
• The load of training
– Supermaximum—100-175%
– Maximum—90-100%
– Heavy---60-90%
– Medium—30-60%
– Low—below 30%
• Repetition: The number of work intervals within one set.
• Set : The total number of repetitions performed before a rest interval is taken.
• The number of repetitions and rhythm of execution: Both the number of repetitions and rhythm or speed of execution are a function of load; the higher the load the lower the number of repetitions and speed of execution.
• The number of sets
• The rest interval and activity during rest
– for maximum strength rest interval should be 2-5 min
– for muscular endurance shorter rest interval
• The total volume of training for strength development.
The Methodical Sequence of Developing a Strength Training Program
1. The coach should select the exercises which will be employed in the program.
2. Test the max. strength in one attempt or one repetition max. (1RM) to determine the athlete’s prime movers 100% strength.
3. According to the characteristics of the sport, athlete’s needs and the type of strength, the range of percentage of loads to be used in training should be determined.
4. Test the athlete’s max. number of repetitions with the selected load
RM(%) / 100 = NR
12(75%) / 100 = 9
5. Develop the training program and apply it in a given phase of training
6. Test the recalculate the max. strength and the number of repetitions per selected percentage of max. strength.
Methods Used to Develop Strength and its Component
1. Characteristics of developing max. strength
2.Characteristics of developing power
• acyclic power
• cyclic power
3. The characteristics of developing muscular endurance
• cyclic muscular endurance
• acyclic muscular endurance
Training Methods For Strength Development
Maximum Strength Methods
• Weight Lifting (isotonic & isometric)
– load increases continuously
(80%-90%-100%-110%)
– load incraeses in steps (progressive)
(80%-80%; 90%-90%; 100%-100%; 110%-110%)
– load incraeses & decreases continually (pyramidal)
(80%-90%-100%-100%-100%-90%-80%)
– wave-like increase of load
(80%-90%-85%-90%-100%-95%-100%-90%)
Isometric Training
1. attempting to lift a weight heavier than one’s potential
2. applying force against immobile objects
3. applying force with one limband opposing it with another.
Intensity : 70-100 % of maximum strength Exercise duration : 6-12 seconds
Volume: 60-90 seconds per muscle group(s) Rest : 60-90 seconds
Power Training
free weight exercises
exercise with medicine balls
tumbling and flexibility exercises
Load—six times of maximum then speed improvement
Number of repetitions: 6-12
Rest: 2-3 minutes
For: jumping & throwing events, team sports, boxing wrestling
Methods to develop muscular endurance
Circuit Training
short (6 exercises)
medium (9 exercises)
long (12 exercises) with rest interval without rest interval
number of sets: usually 3 times
number of repetitions & rest interval : depend on athlete’s
background and the purpose of training
alternate muscle groups (legs, arms, abdomen, back)
progression: reduce interval time---increase number of repetitions or load.
rest : Heart rate method
Intensive with interval (for acyclic sports)
Load:50-80 % of maximum
number of repetitions: 10-30
rest: 2-3 times higher than performance time
Extensive with interval ( for cyclic sports)
Load 20-50% of maximum
number of repetitions: 31 to one’s maximum
rest : very short
• Scholish (1974)
ENDURANCE TRAINING
1. General endurance
2. Specific endurance
Types of Endurance For Cyclic Sports
1. Endurance of long duration:
Duration: more than 8 minutes
Energy sources: aerobic system (02 supply is determinant factor)
2. Endurance of medium duration:
Duration: 2-6 minutes
Energy sources: mix (02 supply can not meet the demands-02 debt)
3. Endurance for short duration:
Duration: 45s - 2minutes
High 02 debt
400 m. 80 % anaerobic
800m. 60-70 % anaerobic
4. Muscular endurance:
5. Endurance of speed:
Factors Affecting Endurance
– CNS
– Athletic willpower
– Aerobic capacity
– Anaerobic capacity
– The speed reserve
Intensity in Endurance Training
1. The subcritical intensity: 02 demand is below the aerobic power
2. The critical intensity: anaerobic threshold
3. Supra critical intensity : types of activities which are above the critical speed
Training Parameters
For aerobic endurance:
Intensity:
below 70% of the maximum velocity( time-distance) –heart rate (140-164)
Duration: characteristic of sport—phase of training—the needs of athlete ( 3-10 min.)
Resting intervals: not exceed 3-4 minutes (capillaries shrinking)
Activity during the rest interval: walk—jog
The number of repetitions: is determined by the athlete’s physiological capacity to stabilize 02 consummation at high level
For Anaerobic Endurance:
Intensity: submaximum to maximum
Duration: 5-120 seconds
Rest interval: 2-10 minutes to replenish the 02 debt.
Activity during the rest interval: light, relaxing ,total lay down
The number of repetitions: low
Methods Used to Develop Endurance
Long distance training methods ( aerobic endurance)
1. The uniform method: all phases (especially general preparatory) no interruptions-cyclic sports (60 seconds and more) training session 1-2,5 hours.
2.The alternative: changes the intensity of performance—(pre-competitive and competitive phases)
3. The Fartlek (speed play) unplanned running (subjective) could be used as a alternative for uniform method.
Interval Training
1. The repetition method: longer or shorter than the racing distance
2. Model training: original race distance and performance
3. Interval Training: repeating stimuli of various intensities
Training the Energy Systems
1. Lactic Acid Tolerance Training
2. Maximum Oxygen Consumption Training (maxV02)
3. Anaerobic Threshold Training
4. Phosphate System Training
5. Aerobic Threshold Training
SPEED TRAINING
The capacity to travel or move quickly
It is related with:
reaction time ( at the start)
frequency of movement per time unit
stride frequency---length of stride
speed of travel over a given distance
*General speed—the capacity to perform any kind of movement in a rapid manner
*Special speed—the capacity to perform an exercise or skill at a given speed.
Factors Affecting Speed
*Heredity red (slow twitch muscle fiber)--- white (fast twitch muscle fiber)
*Reaction Time
• the appearance of a stimulus at the receptor level
• the propagation of the stimulus to the CNS
• the transmission of the stimulus through the nervous path and the production of the effector signal
• the transmission of the signal from the CNS to the muscle
• the stimulation of the muscle to perform the mechanical work
*Ability to Overcome External Resistance
(power for a long period of time)
*Technique
( speed, frequency of a movement and reaction time are very often a function of technique)
*Concentration & Willpower
*Muscle Elasticity
Methods Used to Develop Speed
Methodical Characteristics
1. Intensity: submaximum-maximum-super maximum (after off day or low training day)
2. Duration: too short not to reach maximum speed or too long anaerobic endurance
suggested range 5-20 sec.
3. Volume: Low -individual differences ( 5-15 times of the original competition distance)
4. Frequency: 2-4 times per week ( comp. period)
5. Rest intervals: complete restoration
Training Methods to Develop Reaction Time
I:The development of simple reaction time
repeated reaction( visual - sonar)
analytic (easier condition eg. sprint start position)
sensorimotor: the relationship between reaction time and the ability to distinguish very small time lapses.
II: The development of complex reaction:
reaction to a moving object (team sport -ball action)
selective reaction (wrestling)
Training Methods to Develop Speed
1. Repetition:
the progressive method (progressive increase in speed)
repetition a)under relieved condition—b)under condition of added resistance)
2. The alternative ( high –low intensity)
3. The handicap (athlete with different abilities)
4. Relays & games
FLEXIBILITY TRAINING
*Static: the range of motion about a joint
*Dynamic: opposition or resistance of a joint to motion
Factors Affecting Flexibility
1.The form, type and structure of a joint (ligaments-tendons)
2.Inter-coordination between muscles (agonist-antagonist)
3. Age-sex
4. Body and specific muscle temperature
5. The time of the day
6. A lack of muscle strength
7. Fatigue and emotional state
Methods Used to Develop Flexibility
1. the active method, comprised of: a. static b. ballistic
maximum flexibility
2.the passive maximum flexibility through the assistance of a partner or equipment
3.the combined (PNF) static stretching + isometric contraction + continue same direction
Methodology of Developing Flexibility
*Intensity: medium to super maximum
*Duration: 5-30 seconds
*Frequency: 5-6 times a week
*Rest interval: very low
CO-ORDINATION TRAINING
*is a very complex biomotor ability closely related with speed, strength, endurance and flexibility
*level of co-ordination is reflective of an ability to perform movements of various degrees of difficulty very quickly, with great precision and efficiency and in accordance with specific training objectives
*depends on the co-ordination of CNS
The Classification of Co-ordination and its Degree
of Complexity
1. General Co-ordination
*capacity to rationally perform various motor skills, irrespective of sport specialization
2. Specific Co-ordination
*ability to perform various movements in the selected sport very quickly but also with ease and precision
Criteria to Qualify Co-ordination
1. Degree of difficulty
2. Precision of performance
3. Duration of acquisition
Factors Affecting Co-ordination
1. Thinking or Athletic Intelligence
2. Finesse and precision of the sensory organs
3. Motor experience
SPEED TRAINING
The capacity to travel or move quickly
It is related with:
reaction time ( at the start)
frequency of movement per time unit
stride frequency---length of stride
speed of travel over a given distance
*General speed—the capacity to perform any kind of movement in a rapid manner
*Special speed—the capacity to perform an exercise or skill at a given speed.
Factors Affecting Speed
*Heredity red (slow twitch muscle fiber)--- white (fast twitch muscle fiber)
*Reaction Time
• the appearance of a stimulus at the receptor level
• the propagation of the stimulus to the CNS
• the transmission of the stimulus through the nervous path and the production of the effector signal
• the transmission of the signal from the CNS to the muscle
• the stimulation of the muscle to perform the mechanical work
*Ability to Overcome External Resistance
(power for a long period of time)
*Technique
( speed, frequency of a movement and reaction time are very often a function of technique)
*Concentration & Willpower
*Muscle Elasticity
Methods Used to Develop Speed
Methodical Characteristics
1. Intensity: submaximum-maximum-super maximum (after off day or low training day)
2. Duration: too short not to reach maximum speed or too long anaerobic endurance
suggested range 5-20 sec.
3. Volume: Low -individual differences ( 5-15 times of the original competition distance)
4. Frequency: 2-4 times per week ( comp. period)
5. Rest intervals: complete restoration
Training Methods to Develop Reaction Time
I:The development of simple reaction time
repeated reaction( visual - sonar)
analytic (easier condition eg. sprint start position)
sensorimotor: the relationship between reaction time and the ability to distinguish very small time lapses.
II: The development of complex reaction:
reaction to a moving object (team sport -ball action)
selective reaction (wrestling)
Training Methods to Develop Speed
1. Repetition:
the progressive method (progressive increase in speed)
repetition a)under relieved condition—b)under condition of added resistance)
2. The alternative ( high –low intensity)
3. The handicap (athlete with different abilities)
4. Relays & games