Lecture 16 : Specificity for Training for Tissue Adpatation Flashcards
(24 cards)
what is the potential cost of training volume for an athlete
losing the athlete from the sport
injury
self esteem
resources
hypertrophy is maximised by ….
total work done to ~failure on most but not ALL sets
what set is the most important in strength training
the first set (because it recruits the most amount of motor untits)
why is perspective important in programming
your personal factors are far more important than the programme you do
matters who you are more than what you do
what based prescription is sufficient for training hypertrophy
an effort based approach / prescription is sufficient (e.g high effort, fatiguing, >25% 1RM)
Training at fast speeds (high velocity) improves your performance at …..
both high and low velocities
Training at slow speeds (low velocity) mostly helps with
slow-speed movements and doesn’t transfer well to fast, explosive actions.
there is moderate evidence that short rest favours ….. and long rest favours ….
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.
training power is optimised when force is… and why?
moderate. due to P= F x V. when force is too high we are not able to do it at such high speeds.
what is a large component for training power
large neural component
there is a higher what requirement and higher risk of what in power training
higher motivation requirement and higher risk of injury
training for endurance involves
all physiological systems
what increases more with training : endurance of max aerobic power
endurance much more
individual gains in aerobic power are more varied than ..
the nature of the programme used
e.g sprinting vs endurance training improved aerobic power very similarly
what is the key point about training aerobic fitness
there are many ways you can do this
what is SIT
sprint interval training
what is MICT
moderate intensity interval training
although the studies lacked quality what did studies on SIT vs HIIT vs MICT show (3)
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
what forms of intensity training seem potent forms of training for the heart
both SIT and HIIT
- hypertrophy
- ion channels
- stress protection
vasculature seems to respond to what training
wide variety of training
HIIT may expand what (blood)
plasma volume and red cell volume
how does blood respond to SIT (pretty shit evidence though)
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.
does speed and power transfer to endurance and vice versa
speed / power transfers to endurance but not nice versa
what type of fitness is far more adaptable than strength and power
endurance much more adaptable
