Lecture 5 Flashcards
What is the strongest contraction type?
Eccentric
What accounts for 70% of variability in one’s 1 RM?
Genetics
1) Presence of Myostatin
2) Testostrone or Growth Hormone.
3) Muscle Geometry
What is Muscle Strength?
The maximum load that can be overcome by a single effort.
What is muscle endurance?
Ability of a muscle to repeatedly exert a submaximal force. Anything over 1 RM has an endurance component (less strength than 1 RM).
What is the difference between going to failure and volitional?
To failure- as many repetitions as possible.
Volitional - stop at a certain number before fatigue.
For optimal strength what adaptations do you need?
Central (neural) and Peripheral (muscle).
Why are neural adaptations important?
1) Increase activation of agonists.
2) Decrease activation of antagonists.
3) Decrease inhibition of reflexes.
What is muscle hypertrophy result in? Which muscle fiber changes more.
Each muscle fiber gets larger and the muscle itself gets larger. Type II muscle fibres.
What is the Delorme Method?
3 sets of 10 reps per exercise.
In the first 3-4 months, what causes the 25% increase in strength?
50% of this increase is due to neural adaptations.
In the long run, what causes long term gains in strength?
Hypertrophy.
With training, what is the most vital part?
Intensity
When does the SEC matter and when does it not?
For 1 RM Strength: Yes
For Hypertrophy: Yes
SEC matters for strength.
How does the exercise prescription based on the amount of experience an individual has?
Can determine how close/far away someone is from their genetic ceiling. If someone is untrained they are going to see alot of improved compared to a trained individual due to neural adaptations.
What type of training is recommended for competitive athletes?
periodisation
What order do you want to do your exercises in?
Most important exercise first.
What is the difference when you want to improve your fitness compared to maintaining it?
Maintain- can do the minimum.
What is the difference between muscle strength and power?
MS: is the ability to generate force without regard to time.
MP: is the ability to generate force relative to time.
Why is plyometric training benefical?
Less increase in peak force but larger increase in rate of force development leading to increased athletic performance.
What is different with power athletes? What does this mean?
Have higher central drive during voluntary contractions but the same rate of force development during evoked contractions.
They can turn muscles on rapidly and to a greater extent.
How do you yield optimal power?
intermediate force and velocity.
What is the difference between heavy resistance training and explosive resistance training- what is better for power?
HRT: training with heavy weights and slow movements.
ERT: training with light loads and fast movements. - better for power.
How do you compare protein and power resistance training?
both increase one RM, force of contraction and size of muscle fibre but protein’s effect is 10% of power resistance training with its effect decreasing with age due to the anabolic resistance.
