Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

KIN 335 > Lecture 8 > Flashcards

Lecture 8 Flashcards

1
Q

Resistance training occurs in a ______.

A

continuum

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

There will always be positive transfer from one ____ of _____ to another. Still, to maximize adaptations there are….

A
  • mode of training

- optimal training zones/loads for each

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Resistance training adaptations are _____.

A

specific

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What can we change to see different adaptations?

A
  • muscle action
  • velocity
  • repetition range
  • range of motion
  • degree of stability
  • force vector
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Muscle action:

A
  • eccentric
  • concentric
  • isometric
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Velocity:

A
  • fast

- slow

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Repetition range:

A
  • strength
  • endurance
  • hypertrophy
  • power
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Range of motion:

A
  • full

- partial

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Degree of stability:

A
  • stable

- unstable

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Force vector:

A
  • horizontal

- vertical

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

_____ _____, _____, ______ and other training principles all apply to resistance training.

A
  • progressive overload
  • taper
  • specificity
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

1st base for resistance training:

A
  • foundation/endurance
  • off season
  • low specificity
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

2nd base for resistance training:

A

hypertrophy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

3rd base for resistance training:

A

strength

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

4th base for resistance training:

A
  • power
  • competitive season
  • highly specific
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Training for muscular endurance sets, reps, intensity, rest:

A
  • 2-4 sets
  • 10+ reps
  • intensity < 75%
  • rest: 30-60s
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Developing muscular endurance is a necessary stepping stone to work on ______, ______, and _____.

A
  • hypertrophy
  • strength
  • power
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Adaptations are specific to …

A

the stimulus that is applied

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What happens in the GPP when training for muscular endurance?

A

strength endurance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What happens in the SPP when training for muscular endurance?

A

maximum strength

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What happens in the pre-competitive period when training for muscular endurance?

A

strength-power

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What happens in the main competitive period when training for muscular endurance?

A

strength-power

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

What happens in the taper and peaking period when training for muscular endurance?

A
  • peak RFD

- power

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

______ is the foundation block to all other qualities.

A

endurance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

Individuals frequently engaged in endurance activities might benefit more from…

A

heavy strength training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

Training for hypertrophy sets, reps, intensity, rest:

A
  • 2-6 sets
  • 5-1-0 reps
  • Intensity 75-90%
  • rest: 60-120s
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

Variability in hypertrophy comes from…

A

individuals’ experience level (beginner vs. intermediate vs. advanced)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

Training for hypertrophy includes use of _____ and _____ muscle actions.

A
  • concentric

- eccentric

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

In training for hypertrophy, changes in _____ enhance responses (potential benefit for _____ contractions).

A
  • tempo

- eccentric

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

In training for hypertrophy, rest periods can be _____ to allow more total work.

A

manipulated

31
Q

In training for hypertrophy, there appears to be a ______-dependent response.

A

volume

32
Q

3 mechanisms for training for hypertrophy:

A
  • mechanical overload
  • muscle damage
  • metabolic stress
  • a combination of all might be optimal for hypertrophy
33
Q

How to use mechanical overload in training for hypertrophy:

A
  • heavier loads
  • fewer reps
  • 3-6 reps
34
Q

How to use muscle damage in training for hypertrophy:

A
  • eccentric actions
  • moderate loads
  • moderate reps
  • 6-10 reps
35
Q

How to use metabolic stress in training for hypertrophy:

A
  • “the pump”
  • +30s
  • 8-15 reps
36
Q

Discuss hypertrophy responses to low vs high loads:

A
  • no differences in muscle thickness
  • low loads are better for endurance
  • high loads are better for strength
  • only ST increased muscle strength
37
Q

Discuss using drop-sets when training for hypertrophy:

A
  • intriguing possibility via increased metabolic stress
  • particularly for type I fibres
  • studies show mixed results
38
Q

Discuss using rest-pause when training for hypertrophy:

A
  • 3 x 6 RM vs 18 reps with 20 sec. pause
  • appear effective to maximize muscle endurance and hypertrophy in a time-efficient manner
  • no significant changes in strength
39
Q

Discuss using German Volume Training when training for hypertrophy:

A
  • no added benefits of 10 x 10 over 5 x 10

- to maximize hypertrophy, it seems that 4-6 sets per exercise should be performed

40
Q

Since some of these methods might not have enough _____ to support them, when analyzing, think back to the _____ that are responsible for muscle hypertrophy.

A
  • evidence

- mechanisms

41
Q

Sets, reps, intensity, and rest when training for strength:

A
  • sets: 2-6
  • reps: 1-5
  • intensity: 85%-100% 1RM
  • rest: 3-5 minutes
42
Q

In sports, _____ strength is often more important.

A

relative

43
Q

Why is strength important?

A
  • reduces injuries
  • improves sprint performance
  • improves jump ability
  • improves change of direction
44
Q

We can increase athletes’ _____ ____ _____, but can’t guarantee _____ and _____.

A
  • chances of success
  • wins
  • losses
45
Q

There is an optimal amount of general _____ that must be developed, and that can lead to….

A
  • strength

- increased performance

46
Q

There is a point where the curve becomes less steep and ______ is less associated with general _____.

A
  • performance

- strength

47
Q

Is 2x BW back squat the sweet spot?

A
  • no clear standards

- linked to better sprinting, jumping, and power performance

48
Q

When training for strength, should we go to failure?

A

despite high levels of discomfort and physical effort following failure training, non-failure training leads to similar gains in muscle strength

49
Q

Power =

A
  • work / time
  • (force x distance) / time
  • force x velocity
50
Q

3 methods when training for power:

A
  • ballistic or explosive resistance training
  • heavy resistance training
  • mixed resistance training
51
Q

Which method when training for power could yield the largest benefits?

A

mixed resistance training

52
Q

Do high reps make sense for developing power?

A

.

53
Q

Describe the pros and cons of olympic-style weightlifting:

A
  • increased hang clean performance by 29% + - 11%

- trivial and inferior gains CMJ, SJ, sprint and 1RM when compared to other interventions

54
Q

Olympic weightlifters vs athletes that use weightlifting:

A
  • large differences between skilled weightlifters and athletes engaged in other sports that use OWL as part of their training
  • other studies show greater changes in lean mass in muscles of the arm than the lower body
55
Q

In OWL, _____ matters.

A

techniques

56
Q

Discuss the delayed effects of power training:

A

even in the morning of the game, RT significantly increased performance

57
Q

Describe blood flow restriction training for hypertrophy:

A
  • strapping something on arms or legs to decrease blood flow
  • hypoxic environment, take cuff off, let blood flow
  • higher metabolic stress
  • increases muscle hypertrophy
58
Q

How does muscle damage relate to hypertrophy?

A
  • mechanical overload and metabolic stress

- plays minimal role with hypertrophy, might not have any causal effect

59
Q

What’s the importance of recovery?

A
  • reduces the chances of injury
  • allows enough time for adaptations to occur
  • potential to maximize performance
60
Q

1 strategy to prevent issues from lack of recovery:

A

monitoring your athletes’ training loads

61
Q

A certain degree of …. is required for performance enhancement.

A

fatigue resulting in functional overreaching

62
Q

_____ and _____ can be seen on a continuum and are jointly affected by ______ and ______ determinants.

A
  • recovery
  • fatigue
  • physiological
  • psychological
63
Q

Important drivers of adaption:

A
  • muscle damage
  • metabolic responses
  • inflammation
  • associated fatigue
  • intensified training
64
Q

What can blunt the effects of the important drivers of adaptation?

A

chronic use of short-term recovery activities

65
Q

The efficacy of specific recovery interventions need to be determined in the context of…

A

the athlete and his or her schedule and current short and long term goals

66
Q

Recovery activities should be _____ and _____ to meet the individuals’ _____ _____.

A
  • periodized
  • modified
  • specific needs
67
Q

Lack of sleep is associated with:

A
  • reduced performance (serving accuracy in tennis, % FG basketball)
  • higher chances of injury
  • weight gain
  • greater risks of illness
  • reduced neurocognitive performance
  • negative placebo effect
68
Q

Effects of increased sleep to a minimum of 10 hours/day:

A
  • free throw + 9%

- 3 point FG + 9.2%

69
Q

Athletes need to accumulate at least ____ h per week (night time and naps included).

A

80 h

70
Q

Tips to improve sleep:

A
  • go to bed at a reasonable time every night
  • turn off your electronics
  • avoid caffeine consumption too close to bed time
  • sleep in a cool, dark, quiet, comfortable environment (cave)
  • naps can help if sleep deprived, keep it short and far from sleep time as possible
71
Q

Discuss effects of cold water immersion:

A
  • evidence is mixed
  • no results in team sports athletes
  • can blunt muscle damage and metabolic adaptations that might be beneficial (hypertrophy)
  • possible placebo effect
72
Q

A 15-20 min. bout post-training session (foam rolling, massage, compression) can…

A

increase total quality of recovery, agility, and perceived muscle soreness

73
Q

Other foam rolling, massage, and compression effects:

A
  • smaller decreases in RT performance following 24h, 48h, and 72h after strenuous activity
  • lower levels of muscle soreness
74
Q

Guidelines for foam rolling, massage, and compression:

A
  • 3-5 sets

- 60s per muscle group

KIN 335 (16 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions