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SPEX 305 > Lecture 15 : Muscle Hacking for Power > Flashcards

Lecture 15 : Muscle Hacking for Power Flashcards

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1
Q

muscle hacking techniques for power

A
  • eccentric training
  • triphasic training
  • post activation potentiation or post activity potentitation
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2
Q

eccentric training focuses on what phase of the movement and involves what

A

focuses on the breaking phase of the task and involves multiple muscle groups

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3
Q

isotonic (load focus) tasks are used for what

A

used for rehabilitation and strength

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4
Q

isotonic tasks stimulate what and improve what

A

stimulate tendon repair in tendinopathy (nervovascular growth, neuro chemical interaction)

improve strength and coordination for early return to sport

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5
Q

foundation requirements for power

A

maximal strength

rate of force development

intermuscular coordination

stretch shortening cycle

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6
Q

list 6 methods for power development

A

olympic lifts

plyometrics

ballistic training

VBT (velocity based training)

contrast / complex training

triphasic training

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7
Q

olympic lifts refer to what

A

the snatch and the clean and jerk

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8
Q

olympic lifting combines

A

heavy weight lifting with SSC to increase velocity of movement

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9
Q

olympic lifting sits in the middle of

A

traditional weight lifting and ballistic movements

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10
Q

neural adaptations to olympic lifting

A

increased motor unit recruitment

enhanced firing frequency and synchronisation

improved intermuscular coordination

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11
Q

hormonal response to olympic lifting

A

acute increase in testosterone, growth hormone and catecholamines

supports neuromuscular readiness

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12
Q

how is the SSC affected by olympic lifting

A

improve elastic energy storage and reuse

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13
Q

how is fast twitch fibre activation affected by olympic lifting

A

preferential recruitment of type II fibres

promotes fibre hypertrophy and rapid contraction capacity

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14
Q

how is core and postural control affected by olympic lifting

A

because they are ballistic you have to activate the abdominal and postural muscles as well

enhances proximal stiffness and force transmission

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15
Q

olympic lifting builds full body ….

A

force synchronisation

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16
Q

what is triphasic training

A

resistance training that targets all three phases of muscular contraction : eccentric, isometric and concentric

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17
Q

in triphasic training what is the order of training (Cal Dietz and Matt van Dyke)

A

eccentric block

isometric block

concentric block

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18
Q

example of the eccentric phase (squat)

A

lowering the bar in a squat

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19
Q

goal of the eccentric phase / block

A

build strength and control, increase tendon stiffness and prime for power

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20
Q

why do we have to be careful with the eccentric block in untrained athletes

A

can do more damage

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21
Q

what is different about Cal Dietz and Matt van Dyke triphasic training programme

A

would usually doo eccentric last, but they have done the opposite and trained it first

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22
Q

the focus of the isometric phase

A

focus on turning phase of movement

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23
Q

in the isometric block what is important about the eccentric movements

A

eccentric phase performed as fast as possible

“down fast and stop”

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24
Q

what is the goal of the isometric block

A

improve force absorption and stabilisation, enhance motor unit recruitment

by holding it in the elongated position

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25
what is the goal of the concentric block
maximise force output and explosive movement
26
explain the unweighting phase of the countermovement jump
force is less than body mass body is moving down so gravity is doing most of the work so the force on the plate will be less than that of the body weight
27
explain the breaking phase of the countermovement jump
as you get down to the bottom of countermovement , you start to slow down movement and put more weight on the plate (where crossover happens)
28
where is the breaking phase peak in the countermovement jump
at the end of the downward phase : its the point where total impulse would be zero
29
what part of the countermovement is eccentric
up until the breaking point
30
what is the propulsive phase of the countermovement jump
the concentric phase of the movement, peak is lower than the breaking peak
31
why is the propulsive peak lower than the breaking peak in the countermovement jump
because you can not produce as much force concentrically compared to eccentrically
32
you need to know how to fully explain the counter movement jump and its phases for the exam
yay
33
what are the phase specific neuromuscular adaptations in triphasic training
eccentric : improve force absorption and tendon stiffness isometric : enhances joint stability and force transfer concentric : maximises rate of force output
34
how is explosive strength and rate of force development affected by triphasic training
increased neural drive in concentric phase trains the nervous system to recruit motor units quickly
35
how inter-muscular coordination impacted by triphasic training
improved isolating each contraction phase trains sequencing and timing reduces energy leaks in movement execution
36
how is fast twitch fibre potentiation affected by triphasic training
high tension loading stimulates type II fibres reinforces adaptations for speed and power
37
how is SSC optimised through triphasic training
builds better trainistion control between eccentric and concentric phases supports reactive strength and performance in SSC movements
38
how is postural and joint stability affected by triphasic training
emphasis on pause / isometric work improves static strength enhances trunk control under load
39
heavy contraction activate myosin light chain kinase and what does this increase
increases calcium sensitivity of the actin myosin complex
40
what is the ultimate limitation to contraction
cycling rate of binding actin and myosin
41
calcium binding activates myosin light chain kinase : what happens after this and what does this mean for the muscle fibre
phosphorylation occurs we have a muscle fibre in a potentiated state
42
what is a muscle fibre in a potentiated state sensitive to
calcium influx
43
a muscle at a potentiated state can either .... or ....
re-uptake calcium or continue along the pathway towards unpotentiated state
44
if a muscle in a potentiated state re-uptakes calcium what happens
can extend the potentiation of the muscle fibre can create a second pull of that fibre cell elongates the time of connection of actin and myosin
45
if potentiation of a muscle fibre is extended what does this mean for the force
results in a larger force production from that muscle fibre with the same level of stimulation (don't have to increase the weight or stimulus)
46
extending the potentiation of a muscle fibre doesn't necessarily mean
you get a greater training adaptation
47
posttetanic potentiation is also called
post activation potentiation (PAP)
48
what is posttetanic potentiation
twitch force is maximal following a brief tetanus (sustained contraction)
49
after a sustained contraction (brief tetanus) what happens to the force produced
greater than the force produced before the contraction
50
by holding a large contraction force to the muscle what can this potentially change
potentially change the calcium chain and also electric stimulus to the muscle
51
high threshold motor units are what ..... in post activation potentiation (also two other benefits)
high threshold units are 'primed' and more easily recruited immediately afterward faster firing rate of alpha motor neurons improved temporal alignment of motor unit discharge
52
peak effect of post activation potentiation occurs when
0-5 minutes after initial stimulus
53
how can fatigue impact the effects of post activation potentiation
if fatigue outweighs potentiation performance may decrease instead
54
post activation potentiation is the primary mechanism for what training
complex training
55
post activation potentiation is best in what people
best in trained, stronger individuals with high relative strength (need type II fibres already trained)
56
what is PAPE
post activity performance enhancement
57
how is PAPE and PAP different
PAPE : longer, takes a bit longer to peak after initial heavy stimulus and lasts longer PAP : very short (decay rate is rapid)
58
which is inhibited by fatigue, PAP or PAPE
both inhibited by fatigue
59
what is post activation performance enhancement
an acute but longer latency enhancement in performance following high load resistance work, not directly related to myosin phosphorylation
60
three things that can cause post activation performance enhancement
increased muscle temperature changes in muscle water content and pH psychological and neural arousal
61
why can increased muscle temperature cause post activation performance enhancement
warmer muscles contract more quickly and efficiently improves enzyme activity, metabolic function and nerve conduction velocity
62
why can changes in muscle water and content and pH cause post activation performance enhancement
higher cell hydration can increase muscle stiffness and force transfer efficacy
63
why can psychological and neural arousal cause post activation performance enhancement
heavy lifting acts as a neurological primer increasing drive and attentional focus
64
post activation performance enhancement typically lasts how long
peak performance improvement occurs 5-15 minutes post conditioning activity
65
what is different in PAPE compared to PAP
effects last longer than PAP and are more robust to fatigue
66
post activation performance enhancement is best for
pre competition warm ups : using heavy squats or deadlifts to prime performance
67
who is post activation performance enhancement is best for
useful even for moderately trained athletes
68
what is the focus of complex training
combines strength exercises with plyometric or explosive movements in a single set
69
what is the focus of contrast training
combines strength exercises with plyometrics, but it involves alternating between heavy resistance and lighter more explosive movements
70
what is the execution of complex training
involves performing a strength exercise followed immediately by a plyometric exercise heavy then explosive (in same block)
71
what is the goal of complex training
to enhance power and explosiveness by capitalising on the post activation potentiation effect where strength exercise primes the muscles for greater force production during the subsequent explosive movement
72
what is the execution of contrast training
might perform a heavy lift followed by a set of plyometric exercises heavy then light
73
what is the aim of contrast training
the contrast between the heavy lifting and the explosive movements aims to improve both strength and power, leveraging the PAP effect similarly to complex training
74
how is the use of PAP different in complex and contrast training
complex : primary mechanism contrast : may occur but not the main mechanism
75
complex training is neuromuscular .....
complex training is neuromuscular priming (heavy movement "turns on" the nervous system to boost power output)
76
contrast training is neuromuscular ....
contrast training is neuromuscular agility (teaching the athlete to move fluidly between different levels of force and velocity)

SPEX 305 (24 decks)

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