Lesson 1 Flashcards
Describe the difference between force generation capabilities of eccentric vs concentric movements.
- faster eccentric contraction creates more force
- slower concentric contraction creates more force
Define isokinetic and isotonic.
- muscular action performed at constant velocity
- muscular action performed with same tension throughout ROM (which is not necessarily accurate, since tension changes with the lever arm)
Define dynamic constant external resistance.
resistance held constant
How do you determine training volume and what is rep maximum?
training volume- reps x sets x intensity
rep max- max reps per set that can be performed at given resistance with proper lifting technique
What are the load and rep assignment based on training goals of power, strength, hypertrophy, and endurance?
Power: 80-90% RM or 4-8 RM, 1-5 repetitions, and 85% RM or 6 RM, 6 or less repetitions, and >3 min rest
Hypertrophy: 67-85% RM or 6-13 RM, 6-12 repetitions
Endurance:
What is progressive overload? Why is it important?
-continually increase stress on muscle as it becomes capable of producing increase F or endurance, by 1) increasing resistance 2.5-5% or 2) increasing reps/sets
How often should a novice, intermediate, and advance patients train?
- novice: 2-3 days/week
- intermediate: 3-4 days/week
- advanced: 4-7 days/week
Why do untrained patients make greater muscular changes vs trained? When does neural and hypertrophic factors play a role in strength gains?
- novices advance more rapidly as they become familiar with exercise and lose self-consciousness/psych barriers
- initial strength gains in 2-3 weeks occur from neural adaptations: motor unit recruitment, etc.
- hypertrophic gains in > 4 weeks
What happens when you detrain?
-you lose some strength when you stop training, but don’t go all the way back to 0%
How should you prescribe isometric training?
Frequency: 3 sessions/week increases strength
Duration: gains directly proportional to hold times
Joint angle: train at sticking points since have increased gains at specific joint angle you train at
** can cause hypertrophy by increasing CSA and fiber areas
How does isokinetic training work and what are its advantages?
- the velocity is controlled while the resistance can’t be accelerated, so any force applied results in equal reaction force
- advantage is you can exert continual, max force through full ROM
4 days in succession may be superior to skipping/alternating 3 days
…
How many days should elite athletes train?
5-7 days
What are the 7 acute program variables for exercise prescription?
1) needs analysis
2) exercise selection
3) training freq
4) exercise order
5) loads & reps
6) volume
7) rest periods
What are the 3 foundation principles of program design?
1) specificity: you get what you train for (SAID- specific adaptation to imposed demands), so incorporate exercises that mimic the desired movement pattern
2) Overload: applying a stimulus greater than what is accustomed to in 1 training session by the intensity, volume, complexity and rest periods
3) Progression: increasing the intensity of training over time
Describe a needs analysis.
Sport/Activity Assessment includes:
-movement analysis: what limb movement patterns do they want to get back to and what muscles required
-physiological analysis: which metabolic pathways
-injury analysis: previous and injury prevention
Athlete/Pt. Assessment includes:
-training status based on current HEP, training age, freq, training stress, and skill
-goals: their primary resistance training objectives
-physical evaluation
Describe exercise selection/types.
1) assistance exercises: focuses on 1 primary joint
2) core exercises: multi-joint and large muscle areas; includes structural exercises that require postural stability and power exercises that are performed explosively
Describe training frequency considerations.
- between 1-3 days rest when training same muscle
- max loads in strength/hypertrophy and multi-joint exercises require increased recovery time
Describe different ways to order exercises.
- Power -> Core -> Assistance, which orders exercises from high to low skill, muscle recruitment and explosiveness b/c quality of exercise will decrease as we fatigue
- Alternated: lower vs upper body which is good for untrained patients
- Circuit training:
Describe load and repetitions and how/when to progress.
6 reps at 85% RM
12 reps at 67% RM
-2 for 2 rule: if 2 reps or more can be performed over the assigned rep goal in 2 consecutive workouts, so should increase 2.5-5 lbs in UE and 5-10 lbs in LE
Describe rest periods.
strength: 2-5 min
power: 2-5 min
hypertrophy: 30 sec- 1.5 min
endurance:
Define periodization.
systematic variations in a training program organized by goals, so you don’t plateau/overturn and optimizes training stimulus
Describe periodization terminology: cycles, macrocycle, mesocycle, microcycle, periods
Cycles: division by time
Macrocycle: entire training duration (months to years)
Mesocycle: weeks to months
Microcycle: days to weeks, manipulate intensity, volume and rest
Periods: division by goals (prep, transition, competition, etc)
Phases: period divisions, resistance training goals where you manipulate intensity, volume, and rest
