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Lecture 11 : Considerations for Strength Programming Flashcards

(42 cards)

1
Q

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

A

relative strength

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2
Q

the main focus for improving athlete performance is to improve

A

strength : force production

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

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3
Q

type 1/2 ratio hypertophy requires what intensities

A

intensities above 80% 1RM

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4
Q

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

A

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)

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5
Q

what is meant by volume alters velocity

A

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

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6
Q

should we train to failure

A

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

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7
Q

practical guidelines for beginner, intermediate and advanced optimal training frequency

A

beginner : 2-3x

intermediate : 3-4x

advanced : 3-6x (split based)

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8
Q

higher frequency may allow …..

A
  • greater volume tolerance
  • more technical practice
  • better movement quality
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9
Q

why is frequency more important in power

A

neuromuscular / neural drive adaptations decay faster than strength

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10
Q

what is time under tension

A

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

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11
Q

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

A

neural drive, RFD

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12
Q

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

A

mechanical tension

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13
Q

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

A

metabolic stress

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14
Q

what else should you manipulate rather than just load or reps

A

tempo

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15
Q

slow eccentric movements increase …. without …

A

increase time under tension without adding volume

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16
Q

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

A

time under tension

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17
Q

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

A
  • improves intermuscular coordination and movement efficiency
  • enhances neuromuscular control, core stability and joint stabilisation
  • greater transfer to sport specific skills due to movement stability
18
Q

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

A
  • 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
19
Q

explain variable resistance

A

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)

20
Q

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

A

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

21
Q

what accentuated eccentric loading

A

muscles can produce more force eccentrically,

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

22
Q

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

A

to producing force passively

23
Q

what are the physiological contributions to accentuated eccentric loading

A

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

24
Q

what is the recovery of accentuated eccentric loading

A

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

25
eccentric movement (elongation) targets what component of the muscle cell
providing mechanical tension on the titin
26
how do traditional training methods and eccentric training differ in the part of the muscle they impact
traditional training methods focus on the concentric and active components of the muscle eccentric focus on the parallel elastic components of the muscle
27
what training methods (e.g strength) is blood flow restriction for and what is it not for
for hypertrophy and strength, not power
28
what are the physiological adaptations to blood flow restriction training
increased metabolic stress enhanced hormonal response muscle fibre recruitment stimulation of hypertrophic signalling pathways
29
lower intensity training with the same hypertrophy benefit can be achieved through what method of training
blood flow restriction training
30
applications for blood flow restriction training
rehabilitation hypertrophy strength maintenance increasing intensity without extra weight
31
what is blood flow restriction training
low intensity resistance training 20-30% 1RM combined with blood flow occlusion
32
3 training methods that target power
isometric training ballistic lifting cluster sets
33
what are the physiological mechanisms for isometric training
increased neural drive, enhanced rate of force development, tendon stiffness improvements and muscle activation efficiency
34
isometric training is suitable for transitions between
between strength and power phases and for rehabilitation
35
isometric training should be performed a .... specific way
sport specific way
36
what is most important about isometric training
most important is intent to move fast
37
programming guidelines for isometric training - effort - duration - rest - volume - frequency
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
38
explain ballistic movements
- fast movement, - usually some type of throwing or jumping involved - explosive movement (more power)
39
explain power lifting
intention to move more quickly but with much higher loads (more strength)
40
what are cluster sets
a way of breaking up your regular set and adding more rest periods into your set, which allows you to accumulate volume without fatigue
41
what is the physiological rationale for cluster sets
reduced fatigue accumulation, sustained recruitment of high threshold motor units, and maintenance of power output
42
cluster set training can lead to greater gains in ...
power