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KNPE345 > Lecture 10: Resistance training principles > Flashcards

Lecture 10: Resistance training principles Flashcards

1
Q

8 training principles of resistance training

A
  1. Individualization
  2. Specificity
  3. Progressive overload
  4. Recovery
  5. Structural tolerance
  6. Dynamic correspondance
  7. Reversibility
  8. Maintenance
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2
Q

Individualization

A

Exercise selection, sets, reps and tempo should all be based on the training age, injury history and movement patterns of your client

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3
Q

Thinks to take in to account for individualization

A

Training goals
Training age
FMS score
Testing scores
Injury history
Equipment/facilities available
Time available in a week

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4
Q

Example of individualization

A

Reactive strength index (RSI)

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5
Q

Reactive strength index (RSI)

A

Jump height divided by ground contact time
Used to test speed and power athletes

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6
Q

Reactive strength

A

Athletes’ ability to change quickly from an eccentric to a concentric contraction (fast SSC)

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7
Q

Specificity

A

Trying to meet needs of the sport itself

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8
Q

Three main categories of specificity

A
  1. Bioenergetics
  2. Biodynamics
  3. Biomotor
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9
Q

Bioenergetics

A

What metabolic pathway is involved in their sport?
ie. ATP-PC, anaerobic glycolysis, aerobic

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10
Q

Biodynamics

A

Classification of exercises
ie. general to specific

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11
Q

Biomotor

A

Skills needed
ie. strength, power, stamina, speed

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12
Q

Classification of exercises (specificity -biodynamics)

A
  1. General preparatory exercises
  2. Specific preparatory exercises
  3. Specific development exercises
  4. Competitive exercise
  5. Event (actual sport)
    **increases specificity as you move up pyramid
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13
Q

Types of progressive overload

A
  1. ROM
  2. Efficiency
  3. Volume
  4. Intensity of load
  5. Density
  6. Intensity of effort
  7. Frequency
  8. Increased relative volume
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14
Q

Recovery: Actualization of training model

A

General adaptive syndrome
1. Training overload
2. Acute fatigue
3. Functional overreaching
4. Nonfunctional overreaching
5. Overtraining syndrome

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15
Q

General adaptive syndrome phases

A
  1. Alarm phase
  2. Resistance phase
  3. Super compensation
  4. Overtraining phase
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16
Q

Why is the general adaptive syndrome important?

A

Foundation of all physical development and influenced by both physical and psychological stress

17
Q

Alarm phase

A

Initial phase of training when stimulus is first recognized and performance decreases in response to fatigue

18
Q

Resistance phase

A

Adaptation occurs and system is returned to baseline or above

19
Q

Supercompensation phase

A

New level of performance capacity in response to adaptive response

20
Q

Overtraining phase

A

If stressors are too high, performance can be further suppressed and overtraining syndrome can result

21
Q

What is the BEST recovery?

A

Sleeping and nutrition

22
Q

How long can it take to recover for athletes post game?

A

72 hours

23
Q

Structural tolerance

A

Robustness of your system
ie. tissue tolerance and bone density to load

24
Q

Ideal tissue tolerance

A

Increase tissue tolerance so that capacity meets demands

25
Q

What happens if demand (load) exceeds tissue tolerance?

A

Injury

26
Q

What happens if tissue tolerance drops below regular demand?

A

They have detrained
Can’t apply same load they’re used to so injury will occur

27
Q

Dynamic correspondence

A

How do we carry over to the sport itself?

28
Q

Dynamic correspondence 6 considerations

A
  1. Planes of motion
  2. Muscle groups
  3. Speed of movement
  4. Loading
  5. Energy systems
  6. Region of force production
29
Q

Reversibility

A

Trying not to de-train

30
Q

Residual training effects

A

How long you can maintain a motor quality without training it

31
Q

Aerobic endurance training residual duration

A

30+/- 5 days

32
Q

Maximal strength training residual duration

A

30+/- 5 days

33
Q

Maximal speed training residual duration

A

5+/- 3 days

34
Q

Maintenance

A

You can reduce training frequency and volume while still maintaining majority of the training effect

35
Q

How many days per week do you need to RT to maintain strength?

A

1 day per week

36
Q

Why is it important to understand training residuals?

A

Imp for programming when we may choose to apply a particular stimuli

KNPE345 (20 decks)

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