Lecture 11 : Considerations for Strength Programming Flashcards
(42 cards)
what is the greatest predictor of athletic performance in sprint, vertical jump and change of direction
relative strength
the main focus for improving athlete performance is to improve
strength : force production
power : rate of force production, force production in critical time periods
type 1/2 ratio hypertophy requires what intensities
intensities above 80% 1RM
in terms of ATP use what is different between type 1 and 2 fibres
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)
what is meant by volume alters velocity
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
should we train to failure
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
practical guidelines for beginner, intermediate and advanced optimal training frequency
beginner : 2-3x
intermediate : 3-4x
advanced : 3-6x (split based)
higher frequency may allow …..
- greater volume tolerance
- more technical practice
- better movement quality
why is frequency more important in power
neuromuscular / neural drive adaptations decay faster than strength
what is time under tension
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
what would be the dominant stimulus if time under tension is <10 secs
neural drive, RFD
what would be the dominant stimulus if time under tension is 10-30s
mechanical tension
what would be the dominant stimulus if time under tension is >70s
metabolic stress
what else should you manipulate rather than just load or reps
tempo
slow eccentric movements increase …. without …
increase time under tension without adding volume
what may be more important to consider than training to failure for strength gains
time under tension
what are the physiological and performance benefits of free weight / functional resistance training (3)
- improves intermuscular coordination and movement efficiency
- enhances neuromuscular control, core stability and joint stabilisation
- greater transfer to sport specific skills due to movement stability
what are the physiological and practical benefits to machine based training (4)
- 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
explain variable resistance
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)
what is the minimum effectve dose of accentuated eccentric loading and what can it be as high as
minimum effective dose begins at 1Rm, can be as high as 60-70% above
what accentuated eccentric loading
muscles can produce more force eccentrically,
so this is increasing the load in eccentric movement more than you would concentrically
when we go beyond our active contraction and the external load is beyond our 1RM we switch from producing force actively to ..
to producing force passively
what are the physiological contributions to accentuated eccentric loading
greater mechanical tension,
increased muscle damage,
heightened satellite cell activation and enhanced hypertrophic signalling pathways
what is the recovery of accentuated eccentric loading
3-4 days at 1RM, higher doses may require up to two weeks
