Advanced resistance training review Flashcards
(40 cards)
What is the fundamental principle regarding the transfer of adaptations between different modes of resistance training?
There will always be a positive transfer from one mode of resistance training to another. However, to maximize adaptations, there are optimal training zones/loads for each.
What implication does the transfer of adaptations have for maximizing adaptations?
Tailoring the training to the specific desired outcome (e.g., strength, endurance, hypertrophy, power) using appropriate variables will yield the best results.
According to the specificity principle in resistance training, to what factors are adaptations specific?
Adaptations are specific to muscle action, velocity, repetition range, range of motion, degree of stability, and force vector.
What other fundamental training principles apply to resistance training programs?
Progressive overload, taper, and other general training principles all apply to resistance training.
Outline a general yearly plan for resistance training.
A general yearly resistance training plan progresses through phases of foundation/endurance, hypertrophy, strength, power, competitive season, and off-season.
When might reverse linear periodization be a more suitable approach in resistance training?
Reverse linear periodization is used when muscular endurance is the primary goal.
Describe one way to sequentially structure general training to achieve power.
One approach involves a sequence starting from a general foundation, moving to hypertrophy, then strength, and finally power.
How might individuals frequently engaged in endurance activities benefit from strength training?
Individuals engaged in endurance activities might benefit more from heavy strength training, as endurance athletes likely do not need more muscular endurance training.
What was the design and outcome of the 11-week study regarding strength training for endurance?
The study involved an 11-week program, performed twice per week, with rep ranges progressing from 10RM to 4RM. Muscular endurance was maintained throughout other activities.
How does increasing strength in an endurance athlete relate to movement economy?
Increasing strength improves movement economy, leading to less energy expenditure and more efficient movement.
What are the three main proposed mechanisms contributing to muscle hypertrophy?
The three main mechanisms are mechanical overload, muscle damage (EIMD), and metabolic stress.
Describe the evidence in favor of exercise at long muscle lengths promoting greater hypertrophy.
Evidence suggests that exercise at long muscle lengths leads to greater EIMD and hypertrophy compared to short muscle lengths.
How do eccentric actions relate to hypertrophy and EIMD?
Eccentric actions lead to greater hypertrophy and EIMD because the muscle is under elongation instead of shortening.
What evidence suggests that EIMD might not be the primary driver of hypertrophy?
Similar hypertrophy can occur between untrained and trained groups despite differences in EIMD. The extent of muscle damage does not always relate to muscle protein synthesis.
What is the ‘repeated bout effect’ in the context of EIMD?
The ‘repeated bout effect’ refers to trained individuals experiencing less EIMD compared to untrained individuals when performing the same exercises.
Is DOMS necessarily linked to EIMD?
No, EIMD is not necessarily linked to DOMS.
What is the evidence in favor of metabolic stress contributing to muscle hypertrophy?
Blood flow occlusion in immobilized patients reduces atrophy, and significant increases in muscle hypertrophy occur when BFR is combined with mechanical load.
What evidence suggests that metabolic stress might not be essential for muscle hypertrophy?
The extent of metabolic stress inducing hypertrophy without mechanical stimuli is small, and high levels of metabolic stress could be detrimental.
Explain the concept of mechanical overload as a stimulus for hypertrophy.
Mechanical overload refers to loading the muscle through weight and motion, creating an outside-to-inside stimulus.
What are some reasons why high degrees of muscle tension might primarily lead to neural gains rather than hypertrophy?
High degrees of muscle tension are associated mainly with neural gains due to improved motor unit recruitment and coordination.
Does overload for hypertrophy need to be excessive in all cases?
No, overload for hypertrophy does not need to be excessive, especially in lower training age individuals.
What did studies comparing low-load and high-load resistance training to failure show regarding quadriceps muscle thickness and strength?
Studies showed no differences in quadriceps muscle thickness between low-load and high-load training when both were taken to failure.
What did studies comparing high-load and low-load resistance training to failure show regarding biceps muscle thickness and strength?
These studies showed no differences in biceps muscle thickness between high-load and low-load training when volume was equated.
Briefly describe the potential benefits and drawbacks of drop-sets for hypertrophy.
Drop-sets appear to be an intriguing possibility for hypertrophy via increased metabolic stress, but studies show mixed results regarding their effectiveness.
