Lecture 11 : Considerations for Strength Programming

Question 1

what is the greatest predictor of athletic performance in sprint, vertical jump and change of direction

Answer 1

relative strength

Question 2

the main focus for improving athlete performance is to improve

Answer 2

strength : force production

power : rate of force production, force production in critical time periods

Question 3

type 1/2 ratio hypertophy requires what intensities

Answer 3

intensities above 80% 1RM

Question 4

in terms of ATP use what is different between type 1 and 2 fibres

Answer 4

type 1 take longer to go through their cycle of attaching and un-attaching to myosin sites

type IIx can cycle their actin myosin binding faster than type 1 (so faster force production)

Question 5

what is meant by volume alters velocity

Answer 5

when a muscle contracts it is a combination of type 1 and type 2 fibres

if you increase your volume, more of a shift towards type 1 fibres

type 1 somewhat reduces / inhibits contraction velocity of type 2

Question 6

should we train to failure

Answer 6

not necessarily train to failure in order to see changes in strength

the first few rep is where you are getting the best and most out of those fibre recruitments

Question 7

practical guidelines for beginner, intermediate and advanced optimal training frequency

Answer 7

beginner : 2-3x

intermediate : 3-4x

advanced : 3-6x (split based)

Question 8

higher frequency may allow …..

Answer 8

• greater volume tolerance
• more technical practice
• better movement quality

Question 9

why is frequency more important in power

Answer 9

neuromuscular / neural drive adaptations decay faster than strength

Question 10

what is time under tension

Answer 10

total time is under mechanical load during a single set of an exercise

duration in seconds that a muscle is contracting (concentrically, isometrically or eccentrically) without rest

Question 11

what would be the dominant stimulus if time under tension is <10 secs

Answer 11

neural drive, RFD

Question 12

what would be the dominant stimulus if time under tension is 10-30s

Answer 12

mechanical tension

Question 13

what would be the dominant stimulus if time under tension is >70s

Answer 13

metabolic stress

Question 14

what else should you manipulate rather than just load or reps

Answer 14

tempo

Question 15

slow eccentric movements increase …. without …

Answer 15

increase time under tension without adding volume

Question 16

what may be more important to consider than training to failure for strength gains

Answer 16

time under tension

Question 17

what are the physiological and performance benefits of free weight / functional resistance training (3)

Answer 17

• improves intermuscular coordination and movement efficiency
• enhances neuromuscular control, core stability and joint stabilisation
• greater transfer to sport specific skills due to movement stability

Question 18

what are the physiological and practical benefits to machine based training (4)

Answer 18

• useful for beginners, rehab settings or body building
• allows for safe overload without technical complexity
• reduces risk of injury when learning movement patterns
• allows you to get the full range of motion

Question 19

explain variable resistance

Answer 19

involves changing the resistance during different phases of a movement

usually increasing the resistance where the lifter is mechanically stronger (e.g top of a squat) and decreasing it where they are weaker (e.g bottom of the range)

Question 20

what is the minimum effectve dose of accentuated eccentric loading and what can it be as high as

Answer 20

minimum effective dose begins at 1Rm, can be as high as 60-70% above

Question 21

what accentuated eccentric loading

Answer 21

muscles can produce more force eccentrically,

so this is increasing the load in eccentric movement more than you would concentrically

Question 22

when we go beyond our active contraction and the external load is beyond our 1RM we switch from producing force actively to ..

Answer 22

to producing force passively

Question 23

what are the physiological contributions to accentuated eccentric loading

Answer 23

greater mechanical tension,
increased muscle damage,
heightened satellite cell activation and enhanced hypertrophic signalling pathways

Question 24

what is the recovery of accentuated eccentric loading

Answer 24

3-4 days at 1RM, higher doses may require up to two weeks

Question 25

eccentric movement (elongation) targets what component of the muscle cell

Answer 25

providing mechanical tension on the titin

Question 26

how do traditional training methods and eccentric training differ in the part of the muscle they impact

Answer 26

traditional training methods focus on the concentric and active components of the muscle eccentric focus on the parallel elastic components of the muscle

Question 27

what training methods (e.g strength) is blood flow restriction for and what is it not for

Answer 27

for hypertrophy and strength, not power

Question 28

what are the physiological adaptations to blood flow restriction training

Answer 28

increased metabolic stress enhanced hormonal response muscle fibre recruitment stimulation of hypertrophic signalling pathways

Question 29

lower intensity training with the same hypertrophy benefit can be achieved through what method of training

Answer 29

blood flow restriction training

Question 30

applications for blood flow restriction training

Answer 30

rehabilitation hypertrophy strength maintenance increasing intensity without extra weight

Question 31

what is blood flow restriction training

Answer 31

low intensity resistance training 20-30% 1RM combined with blood flow occlusion

Question 32

3 training methods that target power

Answer 32

isometric training ballistic lifting cluster sets

Question 33

what are the physiological mechanisms for isometric training

Answer 33

increased neural drive, enhanced rate of force development, tendon stiffness improvements and muscle activation efficiency

Question 34

isometric training is suitable for transitions between

Answer 34

between strength and power phases and for rehabilitation

Question 35

isometric training should be performed a .... specific way

Answer 35

sport specific way

Question 36

what is most important about isometric training

Answer 36

most important is intent to move fast

Question 37

programming guidelines for isometric training - effort - duration - rest - volume - frequency

Answer 37

effort : maximal (hard and as fast as possible) duration : short 3-6 secs rest : long 2-3min volume : 3-6 reps, 2-3 sets ? frequency : 1-2/week often paired with plyometrics or ballistic movements

Question 38

explain ballistic movements

Answer 38

- fast movement, - usually some type of throwing or jumping involved - explosive movement (more power)

Question 39

explain power lifting

Answer 39

intention to move more quickly but with much higher loads (more strength)

Question 40

what are cluster sets

Answer 40

a way of breaking up your regular set and adding more rest periods into your set, which allows you to accumulate volume without fatigue

Question 41

what is the physiological rationale for cluster sets

Answer 41

reduced fatigue accumulation, sustained recruitment of high threshold motor units, and maintenance of power output

Question 42

cluster set training can lead to greater gains in ...

Answer 42

power