Les 6: Maximaliseren van spiergroei

Question 1

Agonist

Answer 1

The primary muscle responsible for executing the main movement in an exercise, actively contracting to create motion.

Question 2

Antagonist

Answer 2

Muscle that works in opposition to the main movement by relaxing or lengthening, helping to control and balance the motion.

Question 3

Work/Rest Ratio

Answer 3

This represents the balance between active stressor application time and rest time. For instance, a 1:3 ratio suggests that for every unit of active work time, three units of rest are provided.

Question 4

Load Capacity

Answer 4

Refers to the level of physical intensity and duration a client is capable of handling, which varies based on individual fitness and conditioning levels.

Question 5

Load

Answer 5

Refers to the combined effect of exercise volume (total repetitions and sets) and intensity (weight or resistance level) that a client is subjected to during training.

Question 6

Central Fatigue

Answer 6

A state where the central nervous system’s capacity to efficiently coordinate and control muscle contractions diminishes, often due to intense or prolonged exercise.

Question 7

Deload

Answer 7

A period of reduced training intensity and volume to allow an athlete’s body to recover fully, thereby enhancing performance at the time of competition or assessment.

Question 8

DOMS

Answer 8

A common muscular condition characterized by stiffness and soreness appearing several hours to days after unaccustomed or strenuous exercise.

Question 9

Frequency

Answer 9

Indicates the frequency at which a specific exercise stressor is applied, factoring in the necessary recovery time between sessions.

Question 10

Insertion

Answer 10

The specific point on a bone where a muscle’s tendon attaches, critical for understanding muscle function and movement mechanics.

Question 11

Intensity

Answer 11

The level of effort or exertion associated with a stressor, often determined by the weight used, speed of movement, and overall difficulty of the exercise.

Question 12

Intention

Answer 12

The mental approach or specific technique strategy applied to a set of exercises, such as focusing on speed, precision, or a particular execution style, to achieve the desired training outcome.

Question 13

Junk Volume

Answer 13

Refers to excessive or inefficient training volume that leads to fatigue without significantly contributing to the primary training goals, often lacking in quality or specificity.

Question 14

Quality Set

Answer 14

A training set characterized by its challenging nature, technically sound execution, and maximum power output, aligning closely with the specific training goals and objectives.

Question 15

Linear Periodization

Answer 15

The program is broken down into distinct blocks that are named based on time frames. Planning that spans over a 12‐month period is referred to as a macrocycle, and two subdivisions are the mesocycle (3‐4 months) and the microcycle (1‐4 weeks). Most rehabilitation protocols follow this model.

Question 16

Macrocycle

Answer 16

A long-term training phase composed of several mesocycles, each focusing on different aspects of training to achieve overarching fitness or performance goals.

Question 17

Mechanical Tension

Answer 17

The stress exerted on muscles in response to resistance or load during exercise, a key factor in muscle growth and strength development.

Question 18

Mesocycle

Answer 18

A medium-term training phase, usually spanning several weeks, focusing on specific training goals within the larger macrocycle framework.

Question 19

Microcycle

Answer 19

A short-term training phase, typically a week, designed to focus on specific training objectives, forming the building blocks of mesocycles and macrocycles.

Question 20

Morphological Adaptation

Answer 20

Changes in the physical structure and function of body cells, particularly muscle cells, in response to consistent training and exercise stimuli.

Question 21

Myofibrillar Hypertrophy

Answer 21

The increase in the size and number of myofibrils (contractile proteins) in muscle cells, leading to enhanced muscle strength and size.

Question 22

Neurological Adaptation

Answer 22

Adaptations within the nervous system that enhance the efficiency and effectiveness of muscle activation and coordination, often resulting from consistent and targeted training.

Question 23

Exercise Selection

Answer 23

The process of choosing specific exercises to target certain muscle groups or achieve particular training outcomes, essential for tailored and effective workout programs.

Question 24

Optimism Bias

Answer 24

A cognitive bias where individuals tend to underestimate potential obstacles or challenges when planning, often leading to overly optimistic expectations and plans.

Question 25

Origo

Answer 25

The originating point of a muscle on the bone, a critical aspect in understanding the muscle’s function and the movements it facilitates.

Question 26

Peripheral Fatigue

Answer 26

Fatigue that occurs in the muscles and peripheral nervous system, typically resulting from prolonged or intense physical activity, affecting muscle performance and endurance.

Question 27

Periodization

Answer 27

A systematic approach to training planning, involving the division of training into distinct phases, each with specific goals and training characteristics, aimed at achieving peak performance.

Question 28

Plateau

Answer 28

A phase where progress in training or performance levels off or stagnates, often indicating a need for changes in training routine, intensity, or recovery strategies.

Question 29

Repeated Bout Effect

Answer 29

The phenomenon where repeated exposure to the same training stimulus results in diminished effects over time, such as reduced muscle soreness or improved recovery following similar workouts.

Question 30

Sarcoplasmic Hypertrophy

Answer 30

The increase in the volume of sarcoplasm (fluid component) in muscle cells, contributing to muscle growth primarily through increased muscle cell size rather than strength.

Question 31

Specificity

Answer 31

The principle that training adaptations are specific to the stressors applied, emphasizing the importance of choosing exercises and training methods that closely align with specific performance goals.

Question 32

Muscle Growth

Answer 32

Muscular hypertrophy , or muscle growth, refers to an increase in muscle mass. There are two types of muscular hypertrophy: myofibrillar, which is an increase in myofibrils, and sarcoplasmic, which is an increase in muscle glycogen storage.

Question 33

Synergist

Answer 33

A muscle that assists the agonist in performing the main movement, helping to stabilize a joint or add additional force to the primary muscle action.

Question 34

Total Volume

Answer 34

The cumulative amount of quality sets performed per week, per muscle group, a critical factor in determining overall training load and intensity.

Question 35

Fatigue

Answer 35

The decrease in a muscle’s capacity to generate force, often resulting from prolonged physical activity, leading to a temporary reduction in performance and requiring adequate rest for recovery.

Question 36

Volume

Answer 36

The total duration or extent of a stressor in a training context, typically measured in terms of repetitions, sets, or time under tension during exercise sessions.

Question 37

What is muscle growth in simple terms, or how would you explain it to a client?

Answer 37

Muscle growth, or hypertrophy, is the increase in muscle fiber size due to adaptations from resistance training.

Question 38

Why is periodizing with a fixed plan over a long period a bad idea?

Answer 38

Long-term fixed plans lack flexibility to adapt to the body’s changing responses and may not address plateauing or overtraining risks.

Question 39

What choices do you make at the micro- and meso-level after completing a week of training?

Answer 39

Adjust intensity, volume, and exercise selection based on recovery and progress to optimize adaptations in subsequent training cycles.

Question 40

What is fatigue in the context of muscle growth?

Answer 40

Fatigue is the temporary decline in muscle performance post-exercise, signaling sufficient stimulus for muscle adaptation and growth.

Question 41

What is a sarcomere?

Answer 41

A sarcomere is the fundamental contractile unit of muscle fibers, essential for muscle contraction and growth.

Question 42

Why don’t we aim for a lot of muscle damage?

Answer 42

Excessive muscle damage can hinder recovery and adaptation, leading to prolonged soreness and potential injury.

Question 43

Why is sarcoplasmic hypertrophy not primarily pursued?

Answer 43

Sarcoplasmic hypertrophy increases muscle size without proportionate strength gains, focusing on fluid increase rather than contractile strength.

Question 44

How do you explain mechanical tension? And what’s the difference with mechanotransduction?

Answer 44

Mechanical tension is the force exerted on muscles during lifting. Mechanotransduction is the cellular process converting this tension into muscle growth.

Question 45

Name 2 exercises that train the biceps but focus on different aspects of its function.

Answer 45

Preacher curls emphasize the biceps’ peak contraction, while incline dumbbell curls target the long head and stretch phase.

Question 46

Why should we train the hamstring over the knee and hip?

Answer 46

Training across both joints improves functional strength and balance, reducing injury risk and enhancing movement efficiency.

Question 47

What is the difference in function between the two calf muscles, and what are their names?

Answer 47

The gastrocnemius assists in knee flexion and plantarflexion; the soleus mainly aids plantarflexion. Both contribute to ankle stability.

Question 48

What is total volume and how is it calculated?

Answer 48

Total volume is the sum of reps times sets for an exercise. It’s a key metric for tracking training load and intensity.

Question 49

What is the role of frequency and sets per training in relation to load capacity?

Answer 49

Adjusting frequency and sets is crucial for managing training intensity relative to an individual’s recovery ability and load tolerance.

Question 50

How do practical resources play a role in creating a training program?

Answer 50

Equipment availability and time constraints dictate exercise selection and program structure, impacting training effectiveness.

Question 51

What are the 7 steps for writing a program to maximize muscle growth?

Answer 51

1. Initial situation
   -Define goals
   -Consider load and exercise choice and lifestyle factors.
2. Outline Load
   -Exercise selection(compound, iso, assisting)
   -Total Volume
   -Frequency
   (Sets per muscle group(10-20), Sets per training and frequency(3-6sets/2-3pw))
3. Fill in week
4. Check
   -Wise distribution
   -Overlapping or missing loads
   -Ensure Sufficient Recovery
5. Look at each session
   -Order of exercises
   -Order of intensity
   -Work/Rest ratio
   -Combined or supersets
6. Feasible, Practical, Positive
7. Final Check
   -Run through it in your mind.