The Science of Canoeing By Richard Cox

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Joint Wrist Fingers Spine (Thoracic & Vertebrae) 1: Movement Supination Extension Flexion Adduction Abduction Flexion Clockwise Rotation Counter Clod - wise Retailor Flexion Extension Stroke Phase Prime Movers Assistants Land Condtioning Exercises Entry Pun Exit Stretching Weight Stack Free Weights Free Standing L R L R L R *ECR= extensor Carpi Radialis L R L L R L R L R R L L R L L R L R R L Supinator Biceps Brachii E. C. R. Longus* E. C. R. Bravis* Extensor Carpi Uriahs Flexor Carpi Ulnaris Flexor Carpi Radialis Extensor Carpi Ulnaris Flexor Carpi Ulnaris Flexor Carpi Radialis E. C. R. Pollisis Longus Flexor Digitorum Superficialis Flexor Digitorum Pr<strong>of</strong>undus Left External Obliques Right Internal Obliques Right External ObSques Left Internal Obliques Rectus abdominis Ext. & Int. Obliques Erector spinae, Semispinalis Brachiaradialis 4,5 30 30 4 8,9,10, 15 8,9,10, 15 8,9,10, 8,9,10 31 30 30 34, 34, 32 33 38, 52, 53 51, 41,54 41,54 39, 61 61 64,66 64,66 60, 58,
Joint Hip Knee Ankle Movement Abduction Abduction Extension Flexion Flexion Extension Dorsi Flexion Planter Flexson Stroke Phase Prime Movers Assistants Land Condtioning Exercises Entry Pull Exit Stretching Weight Stack Free Weights Free Standing R L R L L R R R R R L R L L L R L R L L Adductor magnus, longus & brevis Gracilis Gleuteus Medius Gleuteus Maximus Gleuteus Maximus Hamstrings (see betow| Erector spinae 11,17 64,66 9 64,66 17,18 Ilio-psoas, Rectus Rectus femoris Femoris, Pectineus Quadriceps:-Rectus 32 femoris Vasti Lateralis Vasti Medialis Intermedius Vasti Hamstrings:- Popliteus Semitendonosis Gastrocremius Semimembranosus Bicap femoris Tibitalis Anterior Extensor Extensor Hallucis Digitorum Longus Longus Peroneous Tentius Soleus Gastrocenemius Perorneus Longus Tibialis posterior It must be emphasized that this is a simplified interpretation in that it does not identify the nature, size and firing order <strong>of</strong> muscle contfaction. muscles, for example, they might be contracting isometrically at one point in the stroke and concentrically at another. More detailed information can be gleaned from Logon and Holt (for conventional paddles) and Dwane (for wing paddles). Finally, the listed exercises are only a select few. 11,.-;,. 12, i -.. - -j-
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1 The Science of Canoeing
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3 Published by Coxburn Press Copyri
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5 A Word about the Author Dr. Richa
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Preface The impetus for this book c
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athletics, rowing and swimming. Bil
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List of Figures 2.1 Factors Affecti
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7.11 Other Opportunities to Move Ah
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Acknowledgements Discussions with m
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Part A Introduction General introdu
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Introduction to Factors Affecting p
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An Introduction to Kinesiology The
Page 23: Figure 3.3: The Differences Between
Page 26: Trimming the canoe correctly is imp
Page 29 and 30: The canoeing technique utilises the
Page 31 and 32: Ball and socket joints allow a wide
Page 33 and 34: Control of the muscle fibres is by
Page 36 and 37: There are three types of muscle con
Page 38 and 39: symmetrical halves. Forward and bac
Page 42 and 43: Part B Factors Affecting Performanc
Page 44 and 45: (FromA.Toro,1986) (1) Here we shall
Page 46 and 47: (iii) View from Side 2. The Pull Ph
Page 48 and 49: Pushing too high with upper arm - o
Page 50 and 51: (iii) View From Side Coaching Tips:
Page 52 and 53: Table 4.1: Stroke Times and Percent
Page 54 and 55: The following tracings are taken fr
Page 56 and 57: Table 4.3: Paddle Positions and For
Page 58 and 59: Plagenhoef distinguishes between wh
Page 61 and 62: Neither paddler in figure 4.15 woul
Page 63 and 64: Acquiring Good Technique Teaching a
Page 65 and 66: Stretching exercises should be perf
Page 67 and 68: Research on canoeists confirms what
Page 69 and 70: Strength Training There are three b
Page 71 and 72: Because movement is involved and of
Page 73: 73 Table 5.3: Movements and Muscle
Page 78 and 79: Ideally, subsequent loadings should
Page 80 and 81: Power Development For the developme
Page 82 and 83: Since it takes time for physiologic
Page 84 and 85: Table 5.6 Example of an strength En
Page 86 and 87: Table 5.12 Characteristics of Isome
Page 88 and 89: Energy Metabolism in the same way,
Page 92 and 93: of carbohydrate liberates 36 moles
Page 94 and 95: Table 5.14: Various Sports and Thei
Page 96 and 97: Since the demands of lactic trainin
Page 98 and 99: More sophisticated electronic devic
Page 100 and 101: The volume of oxygen that can be ab
Page 102 and 103: Oxygen Uptake The volume of oxygen
Page 104 and 105: Methods of Training Given that ener
Page 106 and 107: Table 5.15: Guidelines for Writing
Page 108 and 109: Cat and mouse is simply two or more
Page 110 and 111: weight each day. Although some athl
Page 112 and 113: Minerals Like vitamins, minerals ha
Page 114 and 115: and physically and produce a dehydr
Page 117 and 118: Post-Competition Since the most eff
Page 119 and 120: The Nervous System The nervous syst
Page 121 and 122: (I) A placebo causes an improvement
Page 123 and 124: haemoglobin and red (oxygen carryin
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Perhaps rather neglected in the lit
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Understanding motivation demands ca
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Personality is often the key to exp
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Intelligence Another important psyc
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Systematically relax different part
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and become more deeply involved. Th
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Tactical and Strategic Factors A Fe
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Knowing that they can then afford t
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eserves of muscle glycogen. If it i
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Fig 7.1 Off the Start (i) 1000m (ii
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If you get too far forward you will
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Figure 7.7 Figure Position This pos
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It takes considerable practice to b
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You should remember that as you app
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If you do wish to go for the lead a
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Environmental Factors We have alrea
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Other Factors There are undoubtedly
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female, will never make a successfu
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The extreme in mesomorphy is the cl
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Figure 9.4: C hart for Plotting Som
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Table 9.5 Descriptive Analysis for
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alance problem may place a high pri
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exceptionally light person can usua
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stroking and stop on the opposite s
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Since one has no choice over inheri
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Part C Planning, Administering and
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preparation before the main competi
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work. For the marathon paddler, the
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In the competition period, the grap
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phenomenon especially amongst marat
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Note that an endurance base is esta
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exercise lactic acid concentrations
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psychological manifest themselves o
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Men ((ml/kg/)min) Endurance Sports
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Canoeists often develop lower-back
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Phase 0 No pain or soreness Phase I
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Tyldesley, B. and Grieve, J.I. Musc
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Burke, E. J.(ed), 'Toward an Unders
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Heller, J. Euro, V. and Kuta, M., `
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Zuti, W., 'Heat Stress, Conditionin
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A guide to effective coping with in
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Appendix Seven Relaxation Technique
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Major Group 4 - THE LEGS AND FEET A
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Cue Words and Breathing You can tie
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Appendix VIII Pre-Competition Quest
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2) Example of a weekly Micro-Cycle
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6) Example of a 2 Week Micro-Cycle
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(4) Examples of O2 Sessions for Int
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On-the-water training sessions, ...
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The Science of Canoeing By Richard Cox

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