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How does training eccentric phase in a gym setting prevent muscle injuries?
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Training in a controlled environment like a gym prepares muscles for activities that commonly cause injuries, such as the eccentric phase during landing.
What role does the nervous system play in static stretching compared to eccentric training?
Static stretching mainly causes adaptations due to neural changes, unlike eccentric training that also leads to muscular structural changes.
Describe the physiological changes that occur in muscles due to eccentric training.
Eccentric training may increase muscle fascicle length and potentially add sarcomeres in series, enhancing muscle fiber length.
What is Ben Patrick's approach to maximizing flexibility and strength benefits in training?
He uses a combination of static stretching and eccentric training to maximize both flexibility and strength gains, alongside injury prevention benefits.
What does Ben Patrick suggest for weight usage and progression with the RDL?
Starting with a manageable weight and increasing it gradually as flexibility and strength improve.
What are the described muscle contraction phases?
Eccentric contraction (muscle lengthens), concentric contraction (muscle shortens), and isometric contraction (muscle contracts without changing length).
How does eccentric training help reduce the risk of injury?
It strengthens muscles in lengthened positions, reducing the risk of injuries during physical activities.
How does eccentric training specifically improve flexibility?
Eccentric training improves flexibility by pushing the range of motion during the eccentric phase of muscle contraction, which gradually increases flexibility over time.
How is the Romanian Deadlift (RDL) described in terms of its benefit during eccentric and concentric phases?
During the RDL, hamstrings actively lengthen in the eccentric phase, improving flexibility, and contract during the concentric phase, improving strength.
What are the main challenges of training strength and flexibility simultaneously as mentioned in the presentation?
Strength and flexibility are often seen as opposing qualities and are usually trained separately.
Why is full range of motion important according to the presentation?
Full range of motion is important as it is necessary for increasing flexibility by utilizing the entire range of muscles, promoting overall strength and mobility.
Why might partial range exercises be relevant, yet less emphasized in the presentation?
While partial range exercises can be relevant for specific sports, full range exercises are deemed more beneficial for enhancing overall strength and mobility.
What specific muscle groups does the ATG Split Squat target?
The ATG Split Squat targets the quadriceps, hip flexors (e.g., psoas, iliacus), and calf muscles.
What is the overall conclusion of Ben Patrick's training methodology?
His methodology effectively combines flexibility and strength training while aligning with anatomical, physiological, and biomechanical principles.
Explain the benefit of 'time under tension' in eccentric training.
Longer time under tension during the eccentric phase enhances muscle strength and flexibility because slower weight lowering increases the duration of muscle activation.
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