Eccentric training Flashcards
What sort of sports movements require extension under tension?
lowering weights
Resisting stretches
Deceleration/braking
How does eccentric training promote grater strength gains and hypertrophy?
Heavier weights can be used.
How much heavier can be lifted compared to 1RM loads?
30-50% heavier
What % stronger is ECC than CON?
20-50%
What are the 2 mechanical functions of eccentric muscle activity?
Shock absorber and elastic spring.
How is being a shock absorber converted into energy?
Through production of heat
How is elastic spring converted into energy?
Recovery of mechanical energy.
At what length of the muscle is all force generated actively?
Shortened lengths
As the muscle fibre is stretched beyond its resting length, what type of tension begins to contribute to the total force?
Passive tension
Name the series elastic components
Tendon, cross bridges, structural proteins.
Name the parallel elastic component
Muscle fascia
What does the elastic energy help reduce?
The energy cost of ECC exercise
What intensity and volume of lowers are more effective?
High intensity and low volume lowers.
How much does maximum strength increase from ECC training?
1-25%
Does ECC training or CON training improve eccentric strength more?
Eccentric training
Doe ECC or CON improve concentric strength more?
Both improve the same amount
How much is max jump height improved from ECC training?
5-10%
What 2 ways does ECC training effect muscle architecture and hence stimulate hypertrophy?
Increases fascicle length and more sarcomeres in series.
Improves contraction velocity.
TRUE or FALSE. eccentric training stimulates greater post exercise IGF1 release?
TRUE
Does ECC training stimulate regional hypertrophy?
No difference between ECC and CON.
How early can hypertrophy start with ECC exercise?
4 weeks
What happens to fibre CSA, especially type 2 with ECC?
increases
What structural protein does ECC exercise make more of?
Titin
Why does titin production get stimulated?
Because of muscle damage
