Eccentric training

Question 1

What sort of sports movements require extension under tension?

Answer 1

lowering weights
Resisting stretches
Deceleration/braking

Question 2

How does eccentric training promote grater strength gains and hypertrophy?

Answer 2

Heavier weights can be used.

Question 3

How much heavier can be lifted compared to 1RM loads?

Answer 3

30-50% heavier

Question 4

What % stronger is ECC than CON?

Answer 4

20-50%

Question 5

What are the 2 mechanical functions of eccentric muscle activity?

Answer 5

Shock absorber and elastic spring.

Question 6

How is being a shock absorber converted into energy?

Answer 6

Through production of heat

Question 7

How is elastic spring converted into energy?

Answer 7

Recovery of mechanical energy.

Question 8

At what length of the muscle is all force generated actively?

Answer 8

Shortened lengths

Question 9

As the muscle fibre is stretched beyond its resting length, what type of tension begins to contribute to the total force?

Answer 9

Passive tension

Question 10

Name the series elastic components

Answer 10

Tendon, cross bridges, structural proteins.

Question 11

Name the parallel elastic component

Answer 11

Muscle fascia

Question 12

What does the elastic energy help reduce?

Answer 12

The energy cost of ECC exercise

Question 13

What intensity and volume of lowers are more effective?

Answer 13

High intensity and low volume lowers.

Question 14

How much does maximum strength increase from ECC training?

Answer 14

1-25%

Question 15

Does ECC training or CON training improve eccentric strength more?

Answer 15

Eccentric training

Question 16

Doe ECC or CON improve concentric strength more?

Answer 16

Both improve the same amount

Question 17

How much is max jump height improved from ECC training?

Answer 17

5-10%

Question 18

What 2 ways does ECC training effect muscle architecture and hence stimulate hypertrophy?

Answer 18

Increases fascicle length and more sarcomeres in series.

Improves contraction velocity.

Question 19

TRUE or FALSE. eccentric training stimulates greater post exercise IGF1 release?

Answer 19

TRUE

Question 20

Does ECC training stimulate regional hypertrophy?

Answer 20

No difference between ECC and CON.

Question 21

How early can hypertrophy start with ECC exercise?

Answer 21

4 weeks

Question 22

What happens to fibre CSA, especially type 2 with ECC?

Answer 22

increases

Question 23

What structural protein does ECC exercise make more of?

Answer 23

Titin

Question 24

Why does titin production get stimulated?

Answer 24

Because of muscle damage

Question 25

What happens to tendon stiffness with ECC exercise?

Answer 25

Increases

Question 26

What happens to co-ordination between ECC and CON phases of the stretch-shortening cycle?

Answer 26

Better co-ordination

Question 27

Is the EMG activation in ECC lower or higher?

Answer 27

lower

Question 28

What % 1RM should supramaximal lowers be performed at?

Answer 28

105-125%

Question 29

What ratio to CON phase should the ECC phase be?

Answer 29

1:4 - ECC deliberately slow

Question 30

Explain what the two up-one down method of ECC exercise is?

Answer 30

Both arms/legs do the CON lift and one arm/leg does the ECC lower.

Question 31

What % 1RM should the two up-one down method be performed at?

Answer 31

110-150%