Lecture 15 : Muscle Hacking for Power

Question 1

muscle hacking techniques for power

Answer 1

• eccentric training
• triphasic training
• post activation potentiation or post activity potentitation

Question 2

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

Answer 2

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

Question 3

isotonic (load focus) tasks are used for what

Answer 3

used for rehabilitation and strength

Question 4

isotonic tasks stimulate what and improve what

Answer 4

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

improve strength and coordination for early return to sport

Question 5

foundation requirements for power

Answer 5

maximal strength

rate of force development

intermuscular coordination

stretch shortening cycle

Question 6

list 6 methods for power development

Answer 6

olympic lifts

plyometrics

ballistic training

VBT (velocity based training)

contrast / complex training

triphasic training

Question 7

olympic lifts refer to what

Answer 7

the snatch and the clean and jerk

Question 8

olympic lifting combines

Answer 8

heavy weight lifting with SSC to increase velocity of movement

Question 9

olympic lifting sits in the middle of

Answer 9

traditional weight lifting and ballistic movements

Question 10

neural adaptations to olympic lifting

Answer 10

increased motor unit recruitment

enhanced firing frequency and synchronisation

improved intermuscular coordination

Question 11

hormonal response to olympic lifting

Answer 11

acute increase in testosterone, growth hormone and catecholamines

supports neuromuscular readiness

Question 12

how is the SSC affected by olympic lifting

Answer 12

improve elastic energy storage and reuse

Question 13

how is fast twitch fibre activation affected by olympic lifting

Answer 13

preferential recruitment of type II fibres

promotes fibre hypertrophy and rapid contraction capacity

Question 14

how is core and postural control affected by olympic lifting

Answer 14

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

enhances proximal stiffness and force transmission

Question 15

olympic lifting builds full body ….

Answer 15

force synchronisation

Question 16

what is triphasic training

Answer 16

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

Question 17

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

Answer 17

eccentric block

isometric block

concentric block

Question 18

example of the eccentric phase (squat)

Answer 18

lowering the bar in a squat

Question 19

goal of the eccentric phase / block

Answer 19

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

Question 20

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

Answer 20

can do more damage

Question 21

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

Answer 21

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

Question 22

the focus of the isometric phase

Answer 22

focus on turning phase of movement

Question 23

in the isometric block what is important about the eccentric movements

Answer 23

eccentric phase performed as fast as possible

“down fast and stop”

Question 24

what is the goal of the isometric block

Answer 24

improve force absorption and stabilisation, enhance motor unit recruitment

by holding it in the elongated position

Question 25

what is the goal of the concentric block

Answer 25

maximise force output and explosive movement

Question 26

explain the unweighting phase of the countermovement jump

Answer 26

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

Question 27

explain the breaking phase of the countermovement jump

Answer 27

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)

Question 28

where is the breaking phase peak in the countermovement jump

Answer 28

at the end of the downward phase : its the point where total impulse would be zero

Question 29

what part of the countermovement is eccentric

Answer 29

up until the breaking point

Question 30

what is the propulsive phase of the countermovement jump

Answer 30

the concentric phase of the movement, peak is lower than the breaking peak

Question 31

why is the propulsive peak lower than the breaking peak in the countermovement jump

Answer 31

because you can not produce as much force concentrically compared to eccentrically

Question 32

you need to know how to fully explain the counter movement jump and its phases for the exam

Answer 32

yay

Question 33

what are the phase specific neuromuscular adaptations in triphasic training

Answer 33

eccentric : improve force absorption and tendon stiffness isometric : enhances joint stability and force transfer concentric : maximises rate of force output

Question 34

how is explosive strength and rate of force development affected by triphasic training

Answer 34

increased neural drive in concentric phase trains the nervous system to recruit motor units quickly

Question 35

how inter-muscular coordination impacted by triphasic training

Answer 35

improved isolating each contraction phase trains sequencing and timing reduces energy leaks in movement execution

Question 36

how is fast twitch fibre potentiation affected by triphasic training

Answer 36

high tension loading stimulates type II fibres reinforces adaptations for speed and power

Question 37

how is SSC optimised through triphasic training

Answer 37

builds better trainistion control between eccentric and concentric phases supports reactive strength and performance in SSC movements

Question 38

how is postural and joint stability affected by triphasic training

Answer 38

emphasis on pause / isometric work improves static strength enhances trunk control under load

Question 39

heavy contraction activate myosin light chain kinase and what does this increase

Answer 39

increases calcium sensitivity of the actin myosin complex

Question 40

what is the ultimate limitation to contraction

Answer 40

cycling rate of binding actin and myosin

Question 41

calcium binding activates myosin light chain kinase : what happens after this and what does this mean for the muscle fibre

Answer 41

phosphorylation occurs we have a muscle fibre in a potentiated state

Question 42

what is a muscle fibre in a potentiated state sensitive to

Answer 42

calcium influx

Question 43

a muscle at a potentiated state can either .... or ....

Answer 43

re-uptake calcium or continue along the pathway towards unpotentiated state

Question 44

if a muscle in a potentiated state re-uptakes calcium what happens

Answer 44

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

Question 45

if potentiation of a muscle fibre is extended what does this mean for the force

Answer 45

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)

Question 46

extending the potentiation of a muscle fibre doesn't necessarily mean

Answer 46

you get a greater training adaptation

Question 47

posttetanic potentiation is also called

Answer 47

post activation potentiation (PAP)

Question 48

what is posttetanic potentiation

Answer 48

twitch force is maximal following a brief tetanus (sustained contraction)

Question 49

after a sustained contraction (brief tetanus) what happens to the force produced

Answer 49

greater than the force produced before the contraction

Question 50

by holding a large contraction force to the muscle what can this potentially change

Answer 50

potentially change the calcium chain and also electric stimulus to the muscle

Question 51

high threshold motor units are what ..... in post activation potentiation (also two other benefits)

Answer 51

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

Question 52

peak effect of post activation potentiation occurs when

Answer 52

0-5 minutes after initial stimulus

Question 53

how can fatigue impact the effects of post activation potentiation

Answer 53

if fatigue outweighs potentiation performance may decrease instead

Question 54

post activation potentiation is the primary mechanism for what training

Answer 54

complex training

Question 55

post activation potentiation is best in what people

Answer 55

best in trained, stronger individuals with high relative strength (need type II fibres already trained)

Question 56

what is PAPE

Answer 56

post activity performance enhancement

Question 57

how is PAPE and PAP different

Answer 57

PAPE : longer, takes a bit longer to peak after initial heavy stimulus and lasts longer PAP : very short (decay rate is rapid)

Question 58

which is inhibited by fatigue, PAP or PAPE

Answer 58

both inhibited by fatigue

Question 59

what is post activation performance enhancement

Answer 59

an acute but longer latency enhancement in performance following high load resistance work, not directly related to myosin phosphorylation

Question 60

three things that can cause post activation performance enhancement

Answer 60

increased muscle temperature changes in muscle water content and pH psychological and neural arousal

Question 61

why can increased muscle temperature cause post activation performance enhancement

Answer 61

warmer muscles contract more quickly and efficiently improves enzyme activity, metabolic function and nerve conduction velocity

Question 62

why can changes in muscle water and content and pH cause post activation performance enhancement

Answer 62

higher cell hydration can increase muscle stiffness and force transfer efficacy

Question 63

why can psychological and neural arousal cause post activation performance enhancement

Answer 63

heavy lifting acts as a neurological primer increasing drive and attentional focus

Question 64

post activation performance enhancement typically lasts how long

Answer 64

peak performance improvement occurs 5-15 minutes post conditioning activity

Question 65

what is different in PAPE compared to PAP

Answer 65

effects last longer than PAP and are more robust to fatigue

Question 66

post activation performance enhancement is best for

Answer 66

pre competition warm ups : using heavy squats or deadlifts to prime performance

Question 67

who is post activation performance enhancement is best for

Answer 67

useful even for moderately trained athletes

Question 68

what is the focus of complex training

Answer 68

combines strength exercises with plyometric or explosive movements in a single set

Question 69

what is the focus of contrast training

Answer 69

combines strength exercises with plyometrics, but it involves alternating between heavy resistance and lighter more explosive movements

Question 70

what is the execution of complex training

Answer 70

involves performing a strength exercise followed immediately by a plyometric exercise heavy then explosive (in same block)

Question 71

what is the goal of complex training

Answer 71

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

Question 72

what is the execution of contrast training

Answer 72

might perform a heavy lift followed by a set of plyometric exercises heavy then light

Question 73

what is the aim of contrast training

Answer 73

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

Question 74

how is the use of PAP different in complex and contrast training

Answer 74

complex : primary mechanism contrast : may occur but not the main mechanism

Question 75

complex training is neuromuscular .....

Answer 75

complex training is neuromuscular priming (heavy movement "turns on" the nervous system to boost power output)

Question 76

contrast training is neuromuscular ....

Answer 76

contrast training is neuromuscular agility (teaching the athlete to move fluidly between different levels of force and velocity)