2021, Volume 17, Issue 1
Exercises and sets of exercises diagnosing the ability to optimally use muscle strength – part I: lower limbs
Roman Maciej Kalina1
1EKO-AGRO-FITNESS Prof. Roman M. Kalina, Piwniczna-Zdrój, Poland
Author for correspondence: Roman Maciej Kalina; EKO-AGRO-FITNESS Prof. Roman M. Kalina, Piwniczna-Zdrój, Poland; email: firstname.lastname@example.org
The phenomenon of ability to optimally use the muscle strength (AOUMS) has not been explored in either human motor science or other specialized sports science. The aim of this paper is to recommend a simple set of exercises for diagnosing lower limb AUOMS.
Diagnosis of lower limbs AOUMS (non-apparatus version): long jump from standing posture (the first exercise with eyes open, the second exercise eyes covered and then alternated). After jumping from the set line, the tested person performed a turn on the heel of the foot closer to the starting line, and the measure of the distance was the number of feet. If the last foot either crossed the starting line or had no contact with it, then the distance was subjectively estimated with an accuracy of 0.1 of the length of that foot (the result was saved, e.g. 5.3)
The minimum set of diagnostic exercises for alternating eyes open – eyes covered must consist of six exercises, respectively one jump with the use of force according to the model: first jump 50% of the sense of maximum strength open eyes; second jump between 5% to 45% of the feeling of this force with covered eyes; 65% to 95%- open eyes; 50%- covered eyes; 5% to 45%- eyes open; 65% to 95%- covered eyes. The series of six exercises ended with three trials with eyes open, each at 100% (the farthest jump was the frame of reference for measuring the conformity of each score to the model expressed in %). Other model compilations are possible. However, when only the open eyes version is used, a series of jumps each at 100% must be preceded by a minimum pattern of five jumps with less use of the leg muscles strength (again first 50%, then alternating 5% to 45%, 65% to 95% etc.). Important elements of AOUMS diagnostics are estimating motivation before and during the implementation of a given model, as well as measuring HR (especially if the given model is repeated during the long-lasting training session).
Key words: innovative agonology, motivation, training session