Lecture 8 Flashcards
Resistance training occurs in a ______.
continuum
There will always be positive transfer from one ____ of _____ to another. Still, to maximize adaptations there are….
- mode of training
- optimal training zones/loads for each
Resistance training adaptations are _____.
specific
What can we change to see different adaptations?
- muscle action
- velocity
- repetition range
- range of motion
- degree of stability
- force vector
Muscle action:
- eccentric
- concentric
- isometric
Velocity:
- fast
- slow
Repetition range:
- strength
- endurance
- hypertrophy
- power
Range of motion:
- full
- partial
Degree of stability:
- stable
- unstable
Force vector:
- horizontal
- vertical
_____ _____, _____, ______ and other training principles all apply to resistance training.
- progressive overload
- taper
- specificity
1st base for resistance training:
- foundation/endurance
- off season
- low specificity
2nd base for resistance training:
hypertrophy
3rd base for resistance training:
strength
4th base for resistance training:
- power
- competitive season
- highly specific
Training for muscular endurance sets, reps, intensity, rest:
- 2-4 sets
- 10+ reps
- intensity < 75%
- rest: 30-60s
Developing muscular endurance is a necessary stepping stone to work on ______, ______, and _____.
- hypertrophy
- strength
- power
Adaptations are specific to …
the stimulus that is applied
What happens in the GPP when training for muscular endurance?
strength endurance
What happens in the SPP when training for muscular endurance?
maximum strength
What happens in the pre-competitive period when training for muscular endurance?
strength-power
What happens in the main competitive period when training for muscular endurance?
strength-power
What happens in the taper and peaking period when training for muscular endurance?
- peak RFD
- power
______ is the foundation block to all other qualities.
endurance
Individuals frequently engaged in endurance activities might benefit more from…
heavy strength training
Training for hypertrophy sets, reps, intensity, rest:
- 2-6 sets
- 5-1-0 reps
- Intensity 75-90%
- rest: 60-120s
Variability in hypertrophy comes from…
individuals’ experience level (beginner vs. intermediate vs. advanced)
Training for hypertrophy includes use of _____ and _____ muscle actions.
- concentric
- eccentric
In training for hypertrophy, changes in _____ enhance responses (potential benefit for _____ contractions).
- tempo
- eccentric
In training for hypertrophy, rest periods can be _____ to allow more total work.
manipulated
In training for hypertrophy, there appears to be a ______-dependent response.
volume
3 mechanisms for training for hypertrophy:
- mechanical overload
- muscle damage
- metabolic stress
- a combination of all might be optimal for hypertrophy
How to use mechanical overload in training for hypertrophy:
- heavier loads
- fewer reps
- 3-6 reps
How to use muscle damage in training for hypertrophy:
- eccentric actions
- moderate loads
- moderate reps
- 6-10 reps
How to use metabolic stress in training for hypertrophy:
- “the pump”
- +30s
- 8-15 reps
Discuss hypertrophy responses to low vs high loads:
- no differences in muscle thickness
- low loads are better for endurance
- high loads are better for strength
- only ST increased muscle strength
Discuss using drop-sets when training for hypertrophy:
- intriguing possibility via increased metabolic stress
- particularly for type I fibres
- studies show mixed results
Discuss using rest-pause when training for hypertrophy:
- 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
Discuss using German Volume Training when training for hypertrophy:
- 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
Since some of these methods might not have enough _____ to support them, when analyzing, think back to the _____ that are responsible for muscle hypertrophy.
- evidence
- mechanisms
Sets, reps, intensity, and rest when training for strength:
- sets: 2-6
- reps: 1-5
- intensity: 85%-100% 1RM
- rest: 3-5 minutes
In sports, _____ strength is often more important.
relative
Why is strength important?
- reduces injuries
- improves sprint performance
- improves jump ability
- improves change of direction
We can increase athletes’ _____ ____ _____, but can’t guarantee _____ and _____.
- chances of success
- wins
- losses
There is an optimal amount of general _____ that must be developed, and that can lead to….
- strength
- increased performance
There is a point where the curve becomes less steep and ______ is less associated with general _____.
- performance
- strength
Is 2x BW back squat the sweet spot?
- no clear standards
- linked to better sprinting, jumping, and power performance
When training for strength, should we go to failure?
despite high levels of discomfort and physical effort following failure training, non-failure training leads to similar gains in muscle strength
Power =
- work / time
- (force x distance) / time
- force x velocity
3 methods when training for power:
- ballistic or explosive resistance training
- heavy resistance training
- mixed resistance training
Which method when training for power could yield the largest benefits?
mixed resistance training
Do high reps make sense for developing power?
.
Describe the pros and cons of olympic-style weightlifting:
- increased hang clean performance by 29% + - 11%
- trivial and inferior gains CMJ, SJ, sprint and 1RM when compared to other interventions
Olympic weightlifters vs athletes that use weightlifting:
- 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
In OWL, _____ matters.
techniques
Discuss the delayed effects of power training:
even in the morning of the game, RT significantly increased performance
Describe blood flow restriction training for hypertrophy:
- strapping something on arms or legs to decrease blood flow
- hypoxic environment, take cuff off, let blood flow
- higher metabolic stress
- increases muscle hypertrophy
How does muscle damage relate to hypertrophy?
- mechanical overload and metabolic stress
- plays minimal role with hypertrophy, might not have any causal effect
What’s the importance of recovery?
- reduces the chances of injury
- allows enough time for adaptations to occur
- potential to maximize performance
1 strategy to prevent issues from lack of recovery:
monitoring your athletes’ training loads
A certain degree of …. is required for performance enhancement.
fatigue resulting in functional overreaching
_____ and _____ can be seen on a continuum and are jointly affected by ______ and ______ determinants.
- recovery
- fatigue
- physiological
- psychological
Important drivers of adaption:
- muscle damage
- metabolic responses
- inflammation
- associated fatigue
- intensified training
What can blunt the effects of the important drivers of adaptation?
chronic use of short-term recovery activities
The efficacy of specific recovery interventions need to be determined in the context of…
the athlete and his or her schedule and current short and long term goals
Recovery activities should be _____ and _____ to meet the individuals’ _____ _____.
- periodized
- modified
- specific needs
Lack of sleep is associated with:
- reduced performance (serving accuracy in tennis, % FG basketball)
- higher chances of injury
- weight gain
- greater risks of illness
- reduced neurocognitive performance
- negative placebo effect
Effects of increased sleep to a minimum of 10 hours/day:
- free throw + 9%
- 3 point FG + 9.2%
Athletes need to accumulate at least ____ h per week (night time and naps included).
80 h
Tips to improve sleep:
- 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
Discuss effects of cold water immersion:
- evidence is mixed
- no results in team sports athletes
- can blunt muscle damage and metabolic adaptations that might be beneficial (hypertrophy)
- possible placebo effect
A 15-20 min. bout post-training session (foam rolling, massage, compression) can…
increase total quality of recovery, agility, and perceived muscle soreness
Other foam rolling, massage, and compression effects:
- smaller decreases in RT performance following 24h, 48h, and 72h after strenuous activity
- lower levels of muscle soreness
Guidelines for foam rolling, massage, and compression:
- 3-5 sets
- 60s per muscle group
