Chapter 18 Flashcards
What are the resistance training principles? (4)
- overload principle
- principle of progressive resistance
- principle of arrangement of exercises
- principle of specificity
Explain the following resistance principle: overload principle
in order to improve, athletes must continually work harder as they their bodies adjust to existing workouts
Explain the following resistance principle: principle of progressive resistance
- 2 for 2 rule: if you finish a set and you feel like you can do a few more reps (and the goal is to exercise to fatigue), you are reading to increase the intensity of your workout
Explain the following resistance principle: principle of arrangement of exercises
- exercise larger muscle groups first and higher intensity exercises before lower intensity exercises
- therefore, do multi- joint exercises before single joint exercises
Explain the following resistance principle: principle of specificity
- sports training should be relevant and appropriate to the sport for which the individual is training in order to produce the desired effect.
- so, train all movement patterns for an optimal program
- load, speed, pattern, ROM, angle, contraction time, etc will dictate the training response
State the muscle hypertrophy ideal rest periods and how it varies from a maximum strength program rest period
- 1-3min
- max muscle strength programs: 3-5min
What is the key concept of muscle power training in relation to other training?
- can be done concurrently with strength training! meaning they can be done in the same workout. must do power stuff first before strength stuff
Muscular endurance key concept: rest period
- shorter rest periods can be used: 1-2 min for high rep sets (15+ reps), less than 1 min for moderate sets (10-15~ reps)
define: neuromotor training
- exercising involving motor skills (balance, agility, coordination, gait, etc), proprioceptive exercise training, and multi-faceted activities (yoga, taichi)
What is the recommended combination of training to improve sprinting ability?
- heavy resistance and ballistic-resistance exercise (along with sprinting and plyometric training)
What is the recommended training for developing vertical jump ability?
- multiple joint exercises using a combination of loading weights (using FAST repetition) with moderate to high volume in a periodised fashion
Looking at table 18.2, where is the cut off point for recruiting type 1 and type 2 fibres?
type 1: lower than 80% of 1 RM
type 2: higher than 80% of 1RM
what is intensity dictated by ?
load
What happens if the velocity of the RT movement decreases
then you are no longer training power
when can you train more frequently?
in splits or varying intensity
trying to train max strength and balance, don’t go hand in hand
!!
what should you emphasis in the beginning of training program ?
technique, not intensity
What is plyometeric training used to develop ?
power, by loading muscles with SUDDEN weight and forced to lengthen
define: Strength-shortening Cycle
active muscle lengthening is immediately followed by the shortening of the muscle.
will elicit the stretch reflex
Define negative work and positive work, how does one increase positive work ?
negative work: landing from a jump
positive work: jumping up
increase positive work by increasing the amt of negative work
(increase height of jump)
why is rate of stretch better than length
longer stretch times will negate the benefits of stretch shortening cycle,
train speed and power, use medicine ball
How is positive work returned to the body
from stored energy from passive elastic structure, not just training the muscle but also the tendon
what is important for effective plyometrics
small ranges of motion and joints, high velocity and no delay
What trunk movements engage this muscle group: transverse abdominus
- forced expulsion
What trunk movements engage this muscle group: internal obliques
- lateral flexion, rotation to the same side, flexion of trunk
What trunk movements engage this muscle group: external obliques
- lateral flexion of trunk to same side, rotation to opposite side and flexion of trunk
What trunk movements engage this muscle group: rectus abdominus
- flexion of trunk
What trunk movements engage this muscle group: erector spinae
- trunk extension
What trunk movements engage this muscle group: multifidus
- lateral flexion, extension, and hyper extension
What trunk movements engage this muscle group: quadratus lumborum
- (actually just more involved with spine stabilization; largely isometric)
What trunk movements engage this muscle group: latissimus dorsi
- lat pull down/ any pull movement starting from above the head; more of a spine stabilizer
Explain the expected improvements/ possible adaptations for advanced anaerobic athletes in response to phosphagen system training (activities such as sprinting, heavy resistance training, and power type training) (4)
- increased resting levels of anaerobic substrates (ATP, CP, glycogen content)
- increased number and activity of key enzymes controlling the phosphagen system (especially type 2x fast twitch muscle)
- hypertrophy of fast twitch fibres (particularly type 2x)
- improved neuromotor coordination at high power outputs
Explain the expected improvements/ possible adaptations for advanced anaerobic athletes in response to glycolytic system training (exercises involving high level of sustained anaerobic metabolism such as 30-90s of intense work)
- increased resting levels of anaerobic substrates (ATP, CP, glycogen content)
- increased number and activity of key enzymes controlling the anaerobic phase of glucose breakdown. Anaerobic enzyme function, and increases in size occur largely in type 2a fast twitch muscle fibres
- selective hypertrophy of fast twitch fibres, particularly type 2a due to the need for sustained power
- increased ability to tolerate high muscle acidity during all-out exercise, resulting in increased anaerobic exercise capacity
Explain the expected improvements/ possible adaptations for advanced anaerobic athletes in response to glycolytic system training (exercises involving high level of sustained anaerobic metabolism such as 30-90s of intense work)
- increased resting levels of anaerobic substrates (ATP, CP, glycogen content)
- increased number and activity of key enzymes controlling the anaerobic phase of glucose breakdown. Anaerobic enzyme function, and increases in size occur largely in type 2a fast twitch muscle fibres
- selective hypertrophy of fast twitch fibres, particularly type 2a due to the need for sustained power
- increased ability to tolerate high muscle acidity during all-out exercise, resulting in increased anaerobic exercise capacity
Quiz yourself: what activity is missing on this graph? (see google doc)
E? spining
Quiz yourself: What is the main structure that returns elastic energy resulting in increased work during plyometric exercises (stretch shortening cycle) A) tendon B) muscle C) cross-bridge D) ligament E) bone
A) tendon
Quiz yourself: The best power training exercises for developing natural explosive strength (power) are:
A) eccentric lifting loads (negatives)
B) olympic style lifts (cleans, snatches, etc)
C) deadlifts
D) isokinetic machines set at high velocities
E) isometric holds
D) or B)?
