Lecture 5

Question 1

What is the strongest contraction type?

Answer 1

Eccentric

Question 2

What accounts for 70% of variability in one’s 1 RM?

Answer 2

Genetics

1) Presence of Myostatin
2) Testostrone or Growth Hormone.
3) Muscle Geometry

Question 3

What is Muscle Strength?

Answer 3

The maximum load that can be overcome by a single effort.

Question 4

What is muscle endurance?

Answer 4

Ability of a muscle to repeatedly exert a submaximal force. Anything over 1 RM has an endurance component (less strength than 1 RM).

Question 5

What is the difference between going to failure and volitional?

Answer 5

To failure- as many repetitions as possible.

Volitional - stop at a certain number before fatigue.

Question 6

For optimal strength what adaptations do you need?

Answer 6

Central (neural) and Peripheral (muscle).

Question 7

Why are neural adaptations important?

Answer 7

1) Increase activation of agonists.
2) Decrease activation of antagonists.
3) Decrease inhibition of reflexes.

Question 8

What is muscle hypertrophy result in? Which muscle fiber changes more.

Answer 8

Each muscle fiber gets larger and the muscle itself gets larger. Type II muscle fibres.

Question 9

What is the Delorme Method?

Answer 9

3 sets of 10 reps per exercise.

Question 10

In the first 3-4 months, what causes the 25% increase in strength?

Answer 10

50% of this increase is due to neural adaptations.

Question 11

In the long run, what causes long term gains in strength?

Answer 11

Hypertrophy.

Question 12

With training, what is the most vital part?

Answer 12

Intensity

Question 13

When does the SEC matter and when does it not?

Answer 13

For 1 RM Strength: Yes
For Hypertrophy: Yes

SEC matters for strength.

Question 14

How does the exercise prescription based on the amount of experience an individual has?

Answer 14

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.

Question 15

What type of training is recommended for competitive athletes?

Answer 15

periodisation

Question 16

What order do you want to do your exercises in?

Answer 16

Most important exercise first.

Question 17

What is the difference when you want to improve your fitness compared to maintaining it?

Answer 17

Maintain- can do the minimum.

Question 18

What is the difference between muscle strength and power?

Answer 18

MS: is the ability to generate force without regard to time.

MP: is the ability to generate force relative to time.

Question 19

Why is plyometric training benefical?

Answer 19

Less increase in peak force but larger increase in rate of force development leading to increased athletic performance.

Question 20

What is different with power athletes? What does this mean?

Answer 20

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.

Question 21

How do you yield optimal power?

Answer 21

intermediate force and velocity.

Question 22

What is the difference between heavy resistance training and explosive resistance training- what is better for power?

Answer 22

HRT: training with heavy weights and slow movements.

ERT: training with light loads and fast movements. - better for power.

Question 23

How do you compare protein and power resistance training?

Answer 23

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.