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CSCS Tables

The document outlines percentages of maximum power output and the corresponding primary energy systems and typical exercise times for different intensities of exercise. It also lists various physiological adaptations that occur from resistance training, including increases in muscle size and strength, bone density, metabolic enzymes, and fat-free mass.

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Rohit Mohite
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78 views

CSCS Tables

The document outlines percentages of maximum power output and the corresponding primary energy systems and typical exercise times for different intensities of exercise. It also lists various physiological adaptations that occur from resistance training, including increases in muscle size and strength, bone density, metabolic enzymes, and fat-free mass.

Uploaded by

Rohit Mohite
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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% of maximum power primary stm stressed typical exercise time work to rest

90-100 Phosphagen 5-10 s 1:12 to 1:20


75-90 Fast glycolysis 15-30 s 1:3 to 1:5
30-75 Fast glycolysis and oxidative 1-3 min 1:3 to 1:5
20-30 Oxidative >3 min 1:3 to 1:5

physiological adaptions to resistance training


physiological adaptions to resistance training
Variable

Performance
Muscular strength

Muscular endurance

Aerobic power
Anaerobic power
Rate of force production
Vertical jump
Sprint speed

Muscle fibers
Fiber cross-sectional area
Capillary density

Mitochondrial density
Myofibrillar density
Myofibrillar volume
Cytoplasmic density
Myosin heavy chain protein

Enzyme activity
Creatine phosphokinase
Myokinase
Phosphofructokinase
Lactate dehydrogenase
Sodium–potassium ATPase

Metabolic energy stores


Stored ATP
Stored creatine phosphate
Stored glycogen
Stored triglycerides

Connective tissue
Ligament strength
Tendon strength
Collagen content
Bone density

Body composition
% body fat
Fat-free mass
Ma

Athlete is superficially
attempting to maintain an
acceleration phase when
the shins are clearly vertical.

Resistance training adaptation


Athlete is not displaying
optimal front side mechanics
with regard to the height
of swing leg knee.
Increases
Increases for high
power output
No change or
increases slightly
Increases
Athlete is overstriding.
Increases
Improved ability
Improves

Increases
No change or
decreases
Athlete is displaying chronic
Decreases hamstring injury or pain.
No change
Increases
Increases
Increases

Increases Athlete is attempting to


“cycle” the leg action,
Increases resulting in an increased
Increases time to complete the
No change or variable swing phase. This is made
apparent by the open gap
Increases between the knees during
the stance phase.

Increases
Increases
Increases
May increase Athlete is displaying
erroneous arm movement
in the transverse plane.
May increase
Athlete is displaying
erroneous arm movement
in the transverse plane.

May increase
May increase
No change or increase

Decreases
Increases
Maximum velocity

Improper understanding of Instruct the athlete that as the shins and hips come up
movement patterns to vertical, so should the torso and head. Encourage
the athlete to feel for the rise in the hips so that the
joints (shoulders to hips to ankles) stay stacked or in
line. This position allows for the proper transmission of
forces into the running surface.

Recall that the swing leg’s knee height (traditionally


Inadequate force production called front side mechanics) is purely a display of
ground reaction forces. Improper cueing an athlete to
lift the knees may result in further improper
transmission of forces and ultimately change the
musculature naturally used during the sprint event.

Success in sprint events results from the ability to


Misunderstanding of force produce high vertical forces in a short amount of time.
application An athlete overstriding is attempting to increase speed
via larger ground contact times, which ultimately
dampens the effects of the stretch–shortening cycle.
Instruct athletes to “run in their lane” and maintain
their natural gait cycle.

Insufficient mobility,
improper positioning of A high likelihood of hamstring injury occurs during the
pelvis swing phase of the sprint event as a result of eccentric
(lengthening) forces. An athlete is further
compromised when displaying anterior pelvic tilt
during the sprint event. Before training or competition,
mobility and soft tissue therapy may be warranted in
order to stabilize the pelvis in a neutral position.

Instruct the athlete to drive the foot down and back


into the track, not paw. Due to the seemingly
Improper force application horizontal movement of the foot during a sprint,
coaches often miscue athletes to paw the foot into the
track. Pawing the foot horizontally against the track
prevents the athlete from using vertical forces,
overloading the stretch–shortening cycle to move
down the track.

While traditionally coaches would claim that erratic


arm movement is a symptom of fatigue, much
Improper understanding of literature suggests that speed is limited by mechanical
movement pattern force application, not metabolic efficiency. Under this
newer model, coaches should emphasize driving the
arms down and back while maintaining an upright
torso. In addition, the coach should recommend to the
athlete that the arm swing recover near the midline of
the body in order to take advantage of the
glenohumeral joint’s natural range of motion.
arm movement is a symptom of fatigue, much
Improper understanding of literature suggests that speed is limited by mechanical
movement pattern force application, not metabolic efficiency. Under this
newer model, coaches should emphasize driving the
arms down and back while maintaining an upright
torso. In addition, the coach should recommend to the
athlete that the arm swing recover near the midline of
the body in order to take advantage of the
glenohumeral joint’s natural range of motion.

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