Factors Affecting Muscle Strength and Power | CSCS Chapter 2
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- Опубликовано: 30 июл 2024
- CSCS Chapter Study Guides & More: / drjacobgoodin
In this video I'll show you how various biomechanical factors affect strength and power modulation. Specifically, we'll look at muscle architecture and fiber arrangement, muscle cross-sectional area, the force-velocity relationship, and the strength-to-weight ratio.
Get certified as a CSCS (Certified Strength and Conditioning Specialist). This lecture is part of a comprehensive and ever-growing video series covering topics related to strength training and conditioning: bit.ly/3tOJp5s
TIME-STAMPS
00:00 -Intro
01:02 - Neural Control
01:58 - Muscle Cross-Sectional Area
02:14 - Arrangement of Muscle Fibers
04:50 - Muscle Length
05:57 - Joint Angle
06:48 - Muscle Contraction Velocity
7:48 - Strength to Mass Ratio
10:22 - Body Size
11:35 - Key Point
11:55 - Where to Head Next
RESOURCES MENTIONED
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.
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Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
#CSCS #NSCA #DrGoodin
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Fellow strength specialists, thanks for checking out this video-it’s part of a playlist that dives into the major topics from the NSCA’s Essentials of Strength Training and Conditioning. I create these lectures for my strength and conditioning university students but hope that they bring value to you as well. More here: bit.ly/3tOJp5s
Additionally, check out my Structural Kinesiology playlist, which will equip you with fundamental human anatomy and movement knowledge to level up your coaching craft: bit.ly/38MuIHg
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Dr. Jacob Goodin is a professor of kinesiology at Point Loma Nazarene University (PLNU), and holds a PhD in Sport Physiology and Performance from East Tennessee State University. He has over a decade of experience as a strength and conditioning coach and sport scientist from the high school to NCAA Division I levels. In addition to his role as a professor and research mentor, Dr. Goodin directs the Athlete Monitoring Initiative at PLNU, which provides testing and monitoring services to over 200 athletes yearly as well as research opportunities for kinesiology students.
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So amazing how we were created so specifically- the fact that muscles have different pennation of fibers to be able to perform different functions is so crazy! Such a small detail but makes a huge difference.
I know! Awesome that each muscle has it's own specific function, and yet there is still so much variability between individuals
I have learned about pennation before but I never thought about how the muscle fibers don't necessarily directly align with the muscle's line of pull and because of that, it is able to exert a greater force of contraction! Such an interesting concept along with the strength-to-mass ratio!
I enjoyed learning about the strength-to-mass ratio. It made me think of how the UFC always has their "pound for pound" best fighter labeled, and usually it is a smaller fighter.
This video allowed me to clearly understand the ways a muscle produces force through its motor units. Thank you!
I liked how you explained why our muscle fibers run in the pennate formation rather than just running down a straight line.
This video gave me better insight on how neural control and muscle cross sectional area can affect strength and power. Additionally, I enjoyed learning about the applications of strength and power on different types of athletes.
I liked the segment on muscle pennation and its uses. Also the breakdown of the strength to mass ratio and the example of the powerlifter vs the sprinter was interesting.
It is so interesting to learn about all of the components that go into strength. How our bodies were created truly amazes me.
The force output example was very interesting and helpful. A good strength base carries over into other movements, not just heavy, weight bearing activities.
I like how you pointed out that smaller athletes have a higher strength ratio than larger athlete, with the example of the back squat where the smaller athlete doesn't have to produce more of a load because they are closer to the ground compared to someone who is taller and need to travel down further
It was interesting learning about the arrangement of muscle fibers. I've never learned in-depth about fibers before, great video!
It was really interesting to learn about the strength to mass ration because before learning this, I had never even thought about the weight someone is lifting relative to their own body mass.
This video is a combination of so many different classes I have taken throughout the years here! It is cool to see them all in one video and how intertwined each topic is with another.
It is fascinating how many factors impact muscle strength and power; one of the most interesting is the strength-to-mass ratio.
This was super interesting! There's so many factors that go into analyzing athlete's strength. The strength:mass ratio is so interesting, and makes so much sense!
Wow! I never knew that people in the lower weight class have a higher strength to mass ratio. It was really interesting to learn and how their body structure helps them operate/perform.
The strength to mass ratio is always a super interesting topic. For example some athletes might have a smaller mass, but an overall higher strength to mass ratio.
It was really cool to learn about all the different muscle fiber arrangements! I had no idea, such a cool little detail.
I think the different types of muscle arrangements are so interesting as they all serve such a specific role. The figure showing the different types of muscle arrangement and how each of them is associated with different parts of the body was great and very cool.
The image of muscle arrangement really brought everything to light! I liked how there was not only images of how the muscle arrangement looks on its own, but also with examples of where that type of muscle arrangement can be found in the body.
I found this to be very interesting! Strength to mass ratio was cool to learn because usually we would think the taller athlete would have a higher ratio.
Reviewing the angle of pennation was super helpful! I always seem to forget this and this was a fantastic refresher!
The explanation of strength to mass ratio was very interesting to me and something I've never really thought about before. Like while watching the olympics last summer but perhaps in that example they make it look so easy, even though I know better.
I find the strength-to mass section to be very interesting because I know from high school that it isn't always the bigger guys who are able to be the strongest or able to jump the highest but the smaller guys can sometimes be just as strong if not stronger.
I liked learning about the strength-to-mass ratio. I think it's really interesting that smaller athletes typically have a higher ratio than larger athletes.
Thank You so much Sir, I haven't applied for CSCS Course yet as I was checking My ability if I can do This or not but by providing and explaining such great Course for free is already motivational for Me.
It was interesting to learn about the different muscle fiber arrangements and how they each allow for different contractile characteristics.
It makes sense why smaller weightlifters are so much more explosive than larger weightlifters. Thanks Dr. Goodin!
I found the strength to mass section very interesting. I feel that we commonly assume that the more mass an athlete is the less likely they are to jump high yet in many scenarios the opposite can occur.
I enjoyed learning about how the factors that effect performance in resistance training. I am excited that we are starting to get deeper into the resistance training programming side of things!
It is crazy how strength to mass ratio plays a part in different sports! Thank you for the video!
I found the arrangment of the muscle fibers very interesting!
I found the sections about body size and the strength to mass ratio very interesting! I never even thought about how there could be such a thing as "too much muscle"!
I really enjoyed learning about the different types of muscle pennation! It was really interesting to hear how the different ways muscle fibers run effect the potential force output of the muscle.
Strength to max ratio was something very new and awesome to learn more about !
Learning about the body has always been an amazing thing for me! The number of different muscles like radiate, bipennate and inupennate makes an of how incredible the human body is !!
I didn't realize how important the strength to mass ratio was important when it came to sports events, but it does make sense that there must be a peak point to when it's the best and after that the the ratio would decrease due to the mass of the individual. Thank you!
I found it super interesting to learn about body size in the "strength to mass ratio" section! I would never have thought that given constant body proportions, a smaller athlete would have a higher strength-to-mass ratio than a larger athlete.
This information is fantastic and clears up the textbook info a bit more but also makes me a bit sad given I'm a boxer arou d 80kg vs the fast and explosive guys closer to 70 or 67kg 😢
I think it's interesting to learn how biomechanical factors are affected in human strength by the muscle length. Muscles can generate the greatest force at a resting length because of the number of potential crossbridges.
It was interesting to learn about how joint angles are related to muscle action/power.
This video helped me better understand that strength and mass have an interesting relationship, especially when it comes to each individual sport. I thought it was crazy that you mentioned a track and field athlete might have a better strength to mass ratio than a massive body builder because they strengthen only the muscles they use the most, rather than every muscle group.
Relearning muscle length while at rest, stretched, and contracted was a good reminder. These muscles are going to generate the greatest force at resting length.
It is interesting to learn how there is not a set guideline for a certain athlete's strength to mass ratio and that it can only really be found through trial and error.
It makes sense that you said that the smaller the athlete, in general, are stronger when it comes to strength to mass ratio. I thought of Naim Süleymanoğlu able to lift 3 times his body weight at 4ft 10in compared to Lasha Talakhadze at 6ft 6in not even able to lift twice his bodyweight.
That's a perfect example Michael.
The idea of indiscriminate hypertrophy was really interesting to me. Seems like it is all very goal specific using the example of a bodybuilder vs a sprinter with bodybuilders just wanting hypertrophy at all costs while a sprinter is only concerned with running faster and hypertrophy is a byproduct of that training.
The strength to mass ratio was pretty interesting as to how your own body mass increases more rapidly than muscle strength which in the long run makes a ton of sense.
The strength-to-mass ratio was a new concept to me but it makes so much sense! Often people think the bigger the person would be the strongest but in the case of body size the smaller athletes tend to have a better strength-to-mass ratio. This is an interesting concept!
There is a lot more stuff to take into consideration for an athlete and their strength that is above how much they can accelerate or move weight as a baseline. The strength to mass ratio makes a lot of sense, even more so from a gymnasts perspective to see why gymnastics mainly works for those that are short. Tall athletes can do the same stuff, but shorter gymnasts just have a greater strength/mass ratio.
the strength to mass ratio is so unique to me. it makes sense why a smaller track athlete would tend to have a higher strength-to-mass ratio then a body builder though. I dont know why I always had the idea that "Weight moves weight" in my head so I would think that the heavier athlete would have the higher ratio which I now know is incorrect!
i thought the strength to mass was very beneficial to learn about. It also makes a lot more sense how when strength is higher and mass is lower, those people are able to reach the needed force much quicker
It was interesting to know the different arrangement of muscle fibers for each muscle. I also found it cool how smaller athletes perform at a higher strength to mass ratio because I am a small athlete!
I think that the strength-to-mass ratio is very interesting. It now makes sense to me why some people who are super tall cannot lift as much because the weight has to move much further. This put that into perspective for me, thank you!
I always wondered why exactly those short sprinters were always so fast and why people thought I would be able to run fast with my "long legs" haha. Makes a lot of sense now.
Thank you for sharing all of this great information with us sir
The "strength to mass ratio" is one of the factors I found pretty interesting to know how it affects acceleration. Its fascinating to know how much it impacts the muscular power and strength in an athlete performance.
Man this video is enlightening
The concept that smaller weightlifters can lift more (percentage in relation to body weight) versus a larger weightlifter is not a new concept to me, however the reasons why were unknown. I basically just assumed it was because of gravity. The explanation of strength-to-mass ratio clears everything up for me now. Finally!
Muscle pennation is an intriguing topic. Will we go over training muscles by biasing certain fibers according to their pennation? I see a lot of fitness gurus talking about that, but Dr. Mike has strong opinions against it.
This is super helpful thank you!!
It was really interesting to learn about the strength to mass ratio.
It's interesting how smaller weightlifters can lift more! I never knew that because I thought it would be harder on their bodies instead. I love the demonstration with the pencil it helped tie things together.
today i learned how muscle fibers are organized in a muscle group!
I found your explanation on how a person can gain muscle mass but not strength to be really interesting.
Although there are a lot of cons being 5ft tall, it is cool to know that I have plenty of mechanical advantages that allow me to increase muscle strength!
thank you so much
I think it's super cool that the size of the athlete can affect strength and how the physics of the activity.
Interesting to learn that shorter/smaller athletes have a higher strength to mass ratio because they don't have to produce as much work when lifting a load because it's traveling a shorter distance!
Struggling with pennation and the velocities. It seems getting a solid understanding might involve my doing the calculations again and again. Some time require exercise, lol.
It is very interesting that sprinters have a better strength to weight ratio than a body builder which makes a lot of sense due to the amount of power a sprinter must produce with less body weight than a body builder.
Hi sir, Strength to mass ratio little confusion sir, I understand Strength/Mass = Force/Mass = Acceleration, when Force increases acceleration will increase, mass increases acceleration will decrease. Your Example 70kg, 140kg I can’t understand please explain sir
I always assumed the taller/bigger athletes would have more power, but it makes sense why the smaller athletes would have a greater strength to mass ratio.
I thought it was interesting how a sprinter would most likely have the higher strength-to-mass ratio as compared to a bodybuilder, showing that the sprinter has more acceleration.
I found it very interesting that a smaller athlete has a higher strength-to-mass ratio compared to a larger athlete.
Hi Dr Jacob
i have specific question related to chapter 2 ( application of resistance training ) / the greatest muscle torque means the greatest muscle force , or not true ?
During the biceps curl exercise , the biceps apply the greatest muscle torque at the position of 90 degree to control the weight, which means it plays the greatest muscle force , there's a confusion on the norms , thank you for reply and explanation .
I wonder about the strength to mass ratio of professional ballerinas and bodybuilders. I really wish I could see how they compared considering the strength dance takes and the (unhealthy) emphasis on being as light as possible.
What would be the best way to lengthen the hamstrings for a deeper squat? Or any other muscles, that when lengthened, allow for a deeper squat?
Dynamic mobility routines, also, deep pause squats and slow eccentric squats. Specifically for hamstrings, strict paused RDLs are great.
It is fascinating how smaller athletes can lift more due to their body weight. How can you make it so that taller people can lift as much weight or are they just naturally not able to lift as much muscle unless they train more?
In regard to strength to mass ratio, is it possible to not have a lot of mass but still have a lot of strength.
I guess there are some perks to being short... I don't have to try as hard when I squat!
I'm not sure if you still actively review these comments, but do you think these videos will greatly help with studying for the CSCS exam? Thanks in advance!
Yes, absolutely. At least that's the feedback I've received :)
It's interesting how smaller weightlifters can lift more!
Power = Work/time = Force x d/t = F x v.