{ "@context": "https://schema.org", "@type": "Organization", "name": "Brainscape", "url": "https://www.brainscape.com/", "logo": "https://www.brainscape.com/pks/images/cms/public-views/shared/Brainscape-logo-c4e172b280b4616f7fda.svg", "sameAs": [ "https://www.facebook.com/Brainscape", "https://x.com/brainscape", "https://www.linkedin.com/company/brainscape", "https://www.instagram.com/brainscape/", "https://www.tiktok.com/@brainscapeu", "https://www.pinterest.com/brainscape/", "https://www.youtube.com/@BrainscapeNY" ], "contactPoint": { "@type": "ContactPoint", "telephone": "(929) 334-4005", "contactType": "customer service", "availableLanguage": ["English"] }, "founder": { "@type": "Person", "name": "Andrew Cohen" }, "description": "Brainscape’s spaced repetition system is proven to DOUBLE learning results! Find, make, and study flashcards online or in our mobile app. Serious learners only.", "address": { "@type": "PostalAddress", "streetAddress": "159 W 25th St, Ste 517", "addressLocality": "New York", "addressRegion": "NY", "postalCode": "10001", "addressCountry": "USA" } }

Lecture 16 : Specificity for Training for Tissue Adpatation Flashcards

(24 cards)

1
Q

what is the potential cost of training volume for an athlete

A

losing the athlete from the sport

injury

self esteem

resources

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

hypertrophy is maximised by ….

A

total work done to ~failure on most but not ALL sets

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

what set is the most important in strength training

A

the first set (because it recruits the most amount of motor untits)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

why is perspective important in programming

A

your personal factors are far more important than the programme you do

matters who you are more than what you do

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

what based prescription is sufficient for training hypertrophy

A

an effort based approach / prescription is sufficient (e.g high effort, fatiguing, >25% 1RM)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Training at fast speeds (high velocity) improves your performance at …..

A

both high and low velocities

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Training at slow speeds (low velocity) mostly helps with

A

slow-speed movements and doesn’t transfer well to fast, explosive actions.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

there is moderate evidence that short rest favours ….. and long rest favours ….

A

short rest favours testosterone due to an increased metabolic stress which causes high hormonal spikes.

long rest favours protein synthesis because of the larger loads we can lift, this favours both hypertrophy and strength.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

training power is optimised when force is… and why?

A

moderate. due to P= F x V. when force is too high we are not able to do it at such high speeds.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

what is a large component for training power

A

large neural component

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

there is a higher what requirement and higher risk of what in power training

A

higher motivation requirement and higher risk of injury

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

training for endurance involves

A

all physiological systems

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

what increases more with training : endurance of max aerobic power

A

endurance much more

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

individual gains in aerobic power are more varied than ..

A

the nature of the programme used

e.g sprinting vs endurance training improved aerobic power very similarly

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

what is the key point about training aerobic fitness

A

there are many ways you can do this

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

what is SIT

A

sprint interval training

17
Q

what is MICT

A

moderate intensity interval training

18
Q

although the studies lacked quality what did studies on SIT vs HIIT vs MICT show (3)

A

sprints made muscle able to use fat as well as any endurance training

full spectrum of exercise tend to be effective

mitochondria respond over most exercise and that determines your ability to use fat

19
Q

what forms of intensity training seem potent forms of training for the heart

A

both SIT and HIIT

  • hypertrophy
  • ion channels
  • stress protection
20
Q

vasculature seems to respond to what training

A

wide variety of training

21
Q

HIIT may expand what (blood)

A

plasma volume and red cell volume

22
Q

how does blood respond to SIT (pretty shit evidence though)

A

SIT at modest volume, it might be too short/intense to drive blood changes.

SIT at excessive volume, it can cause hemolysis : destruction of red blood cells due to extreme mechanical/oxidative stress (e.g., from repeated sprints), which is not beneficial.

23
Q

does speed and power transfer to endurance and vice versa

A

speed / power transfers to endurance but not nice versa

24
Q

what type of fitness is far more adaptable than strength and power

A

endurance much more adaptable