Lecture 12 : Programming for Elite Team Sport - stupid lecture Flashcards
(13 cards)
three ways to stimulate hypertrophy (what is the primary way to stimulate muscle growth)
mechanical tension : primary way to stimulate muscle growth
muscle damage
metabolic stress
four major components to consider when hypertrophy is the goal
- getting as close to failure as possible as many times as possible
- the bar speed has to slow down
- maximum effort
- maximum velocity
why does the bar speed have to slow down (actin and myosin)
when myosin head grabs actin filament = performs power stroke, therefore shortening of the sarcomere
more cross bridges = means more hypertrophy can be expected
requirer slower bar velocity for making maximum amount of cross bridges
why is maximum effort required
to recruit maximum amount of higher threshold motor units, a maximum effort is required
if the athlete is expressing maximum effort then what should also be present
maximum velocity
there is no extra benefit to going to failure when using heavy loads at ….
85% and above
training to failure leads to more muscle damage so my might this be something some athletes don’t want to do
might delay the frequency of the training sessions they can do
research has shown that hypertrophy is maximised at around ..
5 to 10 total sets near failure
maximising an athletes eccentric contraction has shown to maximise the …
hypertrophy of type II fibres specifically
in regards to hypertrophy what is more important than frequency
total volume
how many sets of heavy reps is best for maximising strength and hypertrophy
5
what is best for maximising hypertrophy, strength and training frequency
heavy sets around 80-85% for around 5 reps getting close but not actually reaching failure
a rest interval of what is best for hypertrophy
2-3 min
