Strengthening Principles Flashcards
(10 cards)
What are the core principles of muscle strengthening?
Specificity, Progressive Overload, Reversibility, Individualisation, and Physical Principles based on Newton’s Laws.
What does the principle of specificity entail in strengthening programmes?
Training must be specific to muscle group, function, range of motion, and contraction type (eccentric/concentric/isometric).
What is the Overload Principle in muscle strengthening?
Muscle must be stressed beyond its usual capacity to adapt; intensity must be ≥60% of Maximum Voluntary Contraction (MVC).
How can you increase resistance during strengthening?
By adding weights, using equipment, adjusting tempo, increasing range, or changing contraction types.
What are signs of muscle fatigue during strengthening?
Shaking, tremors, loss of control or range, and inability to maintain movement quality.
How does Newton’s 2nd law apply to exercise resistance?
Reducing speed or increasing mass/resistance increases the challenge due to momentum effects.
What is the law of diminishing returns in strengthening?
Strength gains slow down as the body adapts unless the programme becomes progressively more challenging.
What is the principle of reversibility in strengthening?
If strength training is stopped, gains will be lost over time—‘use it or lose it’.
What does an intensity of 10RM mean in strength training?
The load that causes fatigue/failure after 10 repetitions—approximately 70% of 1 Repetition Maximum (1RM).
What is a typical FITT prescription for strengthening?
3x/week frequency, 8–12 RM intensity, 3 sets, 1-minute rest between sets, with progressive overload.
