Adaptations to Strength Training Flashcards
How does power training improve performance?
- Neural drive
- Force
- RFD
How does strength training improve jump & sprint performance?
- Neural drive
- Muscle thickness
- Force
- RFD
What are the TRADITIONAL time courses for strength adaptations? And what are its critiques?
- <6-8 weeks for neural
- 8-12 weeks for muscle adaptations
- Metabolic pathway sparked after few sessions
- Some research shows muscle adaptation within 4-6 weeks
How can strength improve without hypertrophy?
- Non-hypertrophy muscle adaptations
- Neural adaptations
- Limitations in CSA measuring
What could increased neural drive be attributed to?
- Greater MU recruitment
- Increased firing frequency
- Enhanced MU synchronisation
How fast are motor units in high force and rapid contractions?
- High force 30-60Hz
- Rapid 60-120Hz untrained
- Rapid 200Hz+ trained
What is MU firing rate highly correlated with?
RFD
What is the most significant neural adaptation?
Muscular coordination
How recruit fast MUs?
- Rapid contractions
- Low forces
What is the key caveat for strength training to improve vertical
Optimisation (practice)
Why is reduced coactivation good?
Increase net torque
What are the benefits of traditional weightlifting and OL?
TW for stability
OL for performance, coactivation and leg stiffness
What are considerations of sEMG studies?
- Cannot be used to MU recruitment
- Inferring chronic and acute adaptations is difficult
- Not predictive of hypertrophy
Which muscle fibre grows most with resistance training?
Type 2
What are the strength losses per decade 50-65 and 65+
- 12-15%
- 30%+
