Folio SAC revision (resistance and short interval)

Question 1

Resistance training definition

Answer 1

Refers to exercising muscles/muscle groups against a resistance.

Question 2

Resistance training is important for developing what?

Answer 2

Speed
Power
Agility

Question 3

Types of resistance training

Answer 3

Isokinetic (increasing resistance for increasing force of contraction)
Isoinertial (constant resistance through the full range of motion)
Isometric (hold muscle in one position such as planking)

Question 4

Muscular strength resistance training guidelines

Answer 4

3-6 sets 8-12 reps at 70-100% 1RM

Question 5

Muscular power resistance training guidelines

Answer 5

3-6 sets 3-6 reps at 30-60% 1RM

Question 6

Muscular endurance resistance training guidelines

Answer 6

3-6 sets 15-25 reps at 40-60% 1RM

Question 7

Explain 2 benefits associated with resistance training

Answer 7

One benefit associated with resistance training is an increase in stroke volume. This increases oxygenated blood to working muscles, allowing for greater lactate clearance and
Another benefit is increased muscle fibre size which can allow for improvements in muscular power and muscular endurance, depending on the type of resistance training undertaken.

Question 8

Describe the different resistance training recommendations for an advanced athlete training for muscular strength compared to a beginner athlete training for muscular strength (refer to intensity, number of repetitions and number of sets)

Answer 8

A beginner athlete would likely complete a muscular strength focused resistance training at a lower intensity than an advanced athlete, like 70% 1RM vs 90% 1RM. They would also likely have lower reps and sets, something like 3x8 compared to 5x12 for an advanced athlete.

Question 9

Describe the different resistance training recommendations for two advanced athletes, one training for muscular power and the other training for muscular endurance (refer to intensity, number of repetitions and number of sets and repetition speed):

Answer 9

Muscular power training will have fast contractions/repetitions and maximal intensity but shorter reps and sets. Something like 4x6 reps, 50% 1RM with fast repetitions. Muscular endurance will have slow reps at a lower intensity but sets will last longer with more reps. Something like 4x20 reps, 60% 1RM with slow repetitions.

Question 10

Using your knowledge of preferential recruitment of muscle fibres, explain why training for muscular strength requires a higher %1RM than training for muscular endurance.

Answer 10

Muscular endurance is targeting slow muscle fibres whereas muscular strength is targeting fast twitch fibres. Therefore, to recruit fast twitch fibres, a higher 1RM is required.

Question 11

Cardiovascular adaptations from resistance training

Answer 11

Increased stroke volume

Increased left ventricle size

Question 12

Neuromuscular/muscular adaptations from resistance training

Answer 12

Increased muscle fibre size
Increased motor unit recruitment which increases force of contraction
Increased rate of motor unit activation which increases rate of force development/speed of contraction
Increased recruitment of fast twitch fibres which increases rate of force development and the time of which max force can be maintained
Increased motor unit coordination which increases force and overall effectiveness of force application

Question 13

Short interval training energy system focus

Answer 13

ATP-CP system

Question 14

Short interval training intensity

Answer 14

95% MHR

Question 15

Short interval work effort length

Answer 15

5-15 seconds or 10-100m

Question 16

Short interval W:R

Answer 16

1:5

Question 17

Short interval sets and reps recommendations

Answer 17

3 sets 6-15 reps

Question 18

Chronic adaptations from short interval training

Answer 18

Improved speed
Improved muscular power
Improved anaerobic capacity
Increased ATPase - increases speed of which muscle can breakdown and use CP for ATP resynthesis, so quicker rate leads to quicker resynthesis leads to better performance
Increased muscular CP stores so ATP-CP system can be used for longer