CH 9 - Principle of Exercise Training Flashcards
muscular strength
strength: maximal force that a muscle or muscle group can generate
- > static strength
- > dynamic strength (varies by speed and joint angle
1 repetition maximum (1RM): maximal weight that can be lifted with a single effort
- > start with proper warm up
- > add weight until only 1 repetition can be performed
muscle power
rate of performing work
- > explosive aspect of strength
- > power = work x (distance/time)
- > power more important than strength for many activities
- > field tests are not very specific
- > typically measures with electronic devices
muscle endurance
endurance: capacity to perform repeated muscle contractions (or sustain a single contraction over time)
- > number of reps at given % of 1RM
increases through…
- > gains in muscle strength
- > changes in total metabolic and cardiovascular function
aerobic power
rate of energy release by oxygen-dependant metabolic processes
maximal aerobic power
maximal capacity of aerobic re-synthesis of ATP
synonymsL aerobic capacity, maximal O2 intake, VO2 max
primary limitation: cardiovascular system
- > can be tested in a lab or estimated from wide variety of field tests
anaerobic power
rate of energy release by oxygen independent metabolic processes
maximal anaerobic capacity
maximal capacity of anaerobic systems to produce ATP
also known as:
- > anaerobic capacity
- > maximal accumulated O2 deficit
- > critical power test
- > wingate anaerobic test
what are the 5 general principles of training
- > principle individuality
- > principle of specificity
- > principle of reversibility
- > principle of progressive overload
- > principle of variation
principle individual
- > not all athletes are created equal
- > genetic affect performance
- > variations in cell growth rates, metabolism, and cardiorespiratory and endocrine regulation
- > explains high vs low responders to exercise
principle of specificity
- > exercise adaptations specific to mode and intensity of training
- > training program must stress most relevant physiological systems for given sport
- > training adaptations highly specific to type of activity, training volume, and intensity
principle of reversibility
- > use it or lose it
training - > improved strength and endurance
- > detraining reverses gains
principle of progressive overload
must increase demands on body to make further improvements
muscle overload: muscles must be loaded beyond normal loading for improvement
progressive training: strength increases, resistance/reps must increase to further increase strength
principle of variation
also called principle of periodization
systematically changes one or more variable to keep training challenging
- > intensity, volume and/or mode
- > inc vol, decr. intensity
- > dec vol, inc. intensity
- > macrocycle vs mesocycles (period/ timing of training)
requirements of resistance training programs
should involve concentric (CON), eccentric (ECC) and isometric contractions (ISO)
- > CON strength maximized by ECC
- > ECC benefits action specific movements
exercise order
- > larger muscle groups before small muscle groups, multi-joint before single joint, high intensity before low intensity
rest periods base on exercise
- > novice/intermediate lifters: 2 to 3 minutes between sets
advanced: 1 to 2 mins
types of resistance training programs
- > static-contraction resistance (isometric training)
- > free weights vs machines
- > dynamic eccentric training
- > variable-resistance training
- > isokinetic training
- > plyometrics
- > electrical stimulation
static-contraction resistance
type of resistance training, also known as isometric training
- > muscle force without muscle shortentin
- > early evidence showed great promise, later evidence did not support early findings (that iso training produced more gains than dynamic training) but still popular and produces benefits
- > ideal for immobilized rehab situations
free weight vs machines
free weights (constant resistance)
- > tax muscle extremes but not midranges
- > recruit supporting and stabilizing muscles
- > better for advanced weight lifters
Machines
- > may involve variable resistance
- > safer, easier, more stable, better for novices
- > limit recruitment to targeted muscle groups
dynamic eccentric training
emphasized ECC phase of contraction
- > in this phase, muscles ability of resist force greater than with CON training, theoretically produces increase strength gains vs CON
- > early ECC vs CON research is equivocal, more support in recent studies
*ECC + CON workouts maximize strength gains
*ECC important for muscle hypertrophy
variable resistance training
- > resistance decrease in weakest range of motion, increase in strength phase
- > muscle works agains high percentage of its capacity at each point in ROM
- > basis for several popular machines
isokinetic training
movement at a constant speed, doesn’t matter if they use little or all their possible force; uses hydraulics, air and electronics to do this
*ang vel can range from 0-300 deg/sec
*strong force opposed by more resistance
- > theoretically aloows maximal contraction at all points in ROM
-
plyometrics
also known as stretch-shortening cycling exercise
- > uses stretch reflex to recruit motor units
- > stores energy during ECC and releases it during CON; i.e. deep squat to jump
- > proposed to bridge gap between speed and strength training
electrical stimulation
pass current across muscle or motor nerve
- > ideal for recovery from injury or surgery
- > reduces strength loss during immobilizations
- > restores strength and size during rehab
- > no evidence of further supplemental gains in healthy, training athletes
