Lecture 5 Flashcards
Scientific process:
- observation of phenomena: hypotheses
- experimentation: hypotheses are supported or refuted
- hypotheses not refuted are accepted as scientific theory
Scientific theory represents the _____ _____ knowledge.
currently available
______ of evidence is not _______ of absence.
- absence
- evidence
Delorme method:
- for resistance exercise
- 3 sets of 10
- most commonly studied combinations of sets and reps
- research supporting efficacy of 3x10 does not exclude other combinations from being as or more effective
Optimum repetitions per set?
4-8 RM
Optimum sets for untrained:
3-4
Optimum sets for trained:
4-5
When stimuli disrupt homeostasis, organism _____ to imposed stimuli.
adapts
Diminishing returns:
with adaptation, same stimulus elicits smaller disruption in homeostasis
Accommodation:
over time, previously applied stimuli no longer disrupt homeostasis
Progression:
- continued adaptation requires progression of stimulus
- FITT
Progression (frequency):
increase exercise sessions/week
Progression (intensity):
increase resistance, speed etc.
Progression (type):
change exercise modality
Progression (time):
increase volume (number of sets, repetitions, distance etc.)
Physiologic ceiling:
- max frequency/intensity/volume that can be tolerated by an individual
- increasing frequency/intensity/volume is not effective
With training, individuals approach their ____ ____.
physiologic ceiling
Strength increase in untrained (novice):
40%
Strength increase in moderately trained (< 6 months):
20%
Strength increase in trained/intermediate (>6 months):
16%
Strength increase in advanced (multiple years of training):
10%
Strength increase in elite (highly trained; typically athletes):
2%
Progression: manipulate all FITT variables in _____ _____.
systematic manner
Apply ____ _____ to individual to elicit continued adaptation over time.
varied stimuli
ACSM position stand:
Progression Models in Resistance Training for Healthy Adults
ACSM position stand (muscular strength) for novice:
- single and multi joint
- 60-70% 1 RM
- 1-3 sets, 8-12 reps
- 2-3 days/week
ACSM position stand (muscular strength) for intermediate:
- single and multi joint
- 70-80% 1 RM
- multiple sets
- 6-12 reps
- 2-4 days/week
ACSM position stand (muscular strength) for advanced:
- multi-joint
- 80-100% 1 RM
- multiple sets (periodized)
- 1-12 reps (periodized)
- 4-6 days/week
ACSM position stand (muscular hypertrophy) for novice:
- single and multi joint
- 60-70% 1RM
- 1-3 sets
- 8-12 reps
- 2-3 days/week
ACSM position stand (muscular hypertrophy) for intermediate:
- single and multi joint
- 70-80% 1 RM
- multiple sets
- 6-12 reps
- 2-4 days/week
ACSM position stand (muscular hypertrophy) for advanced:
- multi joint
- 70-85% 1 RM
- multiple sets (periodized)
- 6-12 reps (periodized)
- 4-6 days/week
As training age increases:
- increase training intensity
- utilize fewer repetitions per set
- increase number of sets
- emphasize multi-joint exercises
- incorporate periodization
- increase training frequency
Endurance running history:
- Scandinavians (1920-1940)
- Arthur Lydiard (1950s, New Zealand) (periodization)
- Ken Cooper and Americans (1970s) (aerobic only training)
- Rediscovery of interval training (2000s) (tabata, HITT)
Biggest differences between interval vs. continuous training in untrained:
- weekly training time commitment
- weekly training volume
