Exam 3- Lecture 16 Flashcards
Muscular Power
rate of performing work
force x velocity
muscular fitness
a term used to describe the integrated status of muscular strength, endurance, power, and hypertrophy
what are strength improvements generally governed by?
- intensity of overload
- can occur with static or dynamic modes of resistance training
improvements in strength are a blend of….
neural and local muscle adaptions
Reversibility Principle - Resistance Training
- Generally, reducing frequency of training will not adversely affect gains in maximal aerobic capacity and muscular strength (if intensity is maintained for at least 12-15 weeks)
Expressing intensity for resistance training
- Weight that can be lifted X times
- As a % of the X-RM
- Lifting ot a specified RPE
Adults should perform resistance training
- That involves all major muscle groups
- At least 1 set
- 8-12 reps
- 2 days/week
Intensity for Novices
60-70% of 1 RM, performed for 8-12 reps
What is the most important factor in developing strength?
Intensity
What is more important for developing muscular endurance and mass?
Total Training Volume
sets x reps x resistance
Resistance training intensities for strength development
- Very light: <30%
- Moderate: 50-69%
- Vigorous: 70-84%
- Near-max to max: >85%
Training for muscular hypertrophy
- Lifting of heavy loads is not required
- Key: lifting to voluntary failure
- Loads can be light to heavy and reps range of 6-20
Training for muscular power
- expect 1-3 sets per exercise using light to moderate loads, 3-6 reps with intention to move as fast as possible though ROM
Training for muscular endurance
- Improvements occur through the rand of loading
- couple light loads with higher reps; moderate to heavy loads with short rest period
- specificity of training principle for metabolic adaptations would apply
how many hours between training sessions?
48 hrs
