Lecture 7

Question 1

Factors Impacting on Muscular Growth and Strength

Answer 1

• Genetics.
• Nervous system activation.
• Environmental factors.
• Endocrine influences.
• Nutritional factors.
• Physical activity & exercise.

Question 2

What is Muscular Hypertrophy

Answer 2

Increased Cross Section Area of Muscle

Hypertrophy means growth

Largest increases seen in Type II fibres

Question 3

Training for Muscular Size (hypertrophy)

Answer 3

Intensity = Usually between 60-80% 1RM
Repititions = 6-12 Reps
Sets = 3 or greater

Exercises per body part = More than one

Question 4

Training for maximum strength

Answer 4

Intensity:
* 1-5 RM. (80% of 1 RM or greater).

Repetitions:
* 1-5 reps optimal.

Sets:
* 3-6 (when using a total body program).
* 4-10 if splitting program.
* 1-3 for assistance exercises

Question 5

What is power?

Answer 5

The rate at which energy is expended or work is done.

In resistnace training it is reffered to as
* Speed strength, and rate of force development.

Question 6

Equation for Power

Answer 6

Power = Work = Force x Displacement
Time Time

Question 7

Increasing Power 1

Answer 7

Train for high force, low velocity (strength)

• 1-5RM for 1-5 reps
• Useful, as most explosive type movements commence from zero velocity
• Aids in overcoming inertia of body mass
• Works the high force, low velocity end of the force-velocity curve

Question 8

Increasing Power 2

Answer 8

Train explosively with weights
1-5 reps (high quality, high speed)

Employ Olympic style lifts
* Very high power output
* ~70% 1RM appears optimal

Non-Olympic lifts
* 30-60% 1RM

Question 9

What Is Strength?

Answer 9

Definition:
Ability to apply force and overcome resistance.

Types:
Max Strength
Strength-Endurance
Power (Rate of Force Development)

Question 10

Loading Models

Answer 10

55–65% 1RM → Strength-speed

70–80% 1RM → Volume

80–90% 1RM → Max strength

> 90% 1RM → Peak strength

Cluster sets, density, contrast methods