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WRT > Lesson 1: Fundamentals > Flashcards

Lesson 1: Fundamentals Flashcards

1
Q

Name the 5 phases of training

A

Anatomical Adaptation, Hypertrophy, Strength, Power, Peak Maintenance

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2
Q

What is Anatomical Adaptation?

A

Endurance.

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3
Q

Aims of Anatomical Adaptation?

A

To build a foundation of strength
To build muscular endurance
To limit the risk of injury

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4
Q

What does Anatomical Adaptation consist of?

A

High contractions
Low resistance
Sustained tension against static load (isometric)

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5
Q

Name the 3 BOMPAS laws

A

Develop joint flexibility
Develop ligament/tendon strength
Develop core strength

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6
Q

What is hypertrophy?

A

Anabolic process of building muscle tissue

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7
Q

What causes hypertrophy?

A

Either hyperplasia or myofibril hypertrophy

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8
Q

What is hyperplasia?

A

Increase in the number of muscle fibres

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9
Q

What is myofibril hypertrophy?

A

Increase in the size of existing fibres

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10
Q

What causes myofibril hypertrophy?

A

Relies on volume:
Increased tension through muscle length
Increased time under tension/load (TUT)
Generally of type 1 fibres

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11
Q

Name the 7 types of strength

SESRASS

A 
(Supra) maximal
Elastic and Ballistic
Strength Endurance
Relative
Absolute
Strength Speed
Speed Strength
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12
Q

What is strength?

A

Aims to increase the maximal force in which a muscle group of muscle can exert

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13
Q

Types of hypertrophy?

A

Transient (pump)

Chronic (long lasting)

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14
Q

How is strength achieved?

A

By lifting maximal or near maximal loads

Reduction in reps

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15
Q

What is eccentric?

A

The negative contraction

Muscles lengthen

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16
Q

What is concentric?

A

The shortening of the muscle

Contracted

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17
Q

What is Supra Maximal Strength?

A

Greatest force possible in a single contraction

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18
Q

What is maximal strength?

A

The greatest force in both concentric and eccentric contraction

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19
Q

What is balistic strength?

A

The most speed in a single concentric contraction (explosive movement). Ability to overcome resistance at speed. e.g. seated jump squat

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20
Q

What is elastic strength?

A

Ability to overcome resistance at speed.
Includes plyometrics
Relies on stretch-flex action
e.g. the squat jump

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21
Q

What is strength endurance?

A

The ability to repetitively express a sustained near max force many times.

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22
Q

What is relative strength?

A

Max force in relation to ones own body weight

23
Q

What is absolute strength?

A

The most that can be lifted irrespective of size.

24
Q

What is strength-speed?

A

Ability to produce the greatest impulse possible in the shortest time against heavy forces

25
Q

What is speed-strength?

A

Ability to apply greatest impulse possible in shortest time against light force. Speed is the dominant focus here.

26
Q

Define power

A

Speed X Strength
The maximal exertion of strength within a short burst of time
Often multiple joint functions movements

27
Q

Where does power come in the linear pathway?

A

Last

28
Q

What methods are used to develop power?

A

Lifts, throws, jumps

29
Q

What muscles fibres does power exercise optimise?

A

Type 2 fibres = muscle growth and speed

30
Q

Name the 8 physiological effects of resistance training

A
  1. Improve fat free mass
  2. Protection
  3. CV function
  4. Blood Lactate Threshold
  5. Neural adaptation
  6. Improves Function
  7. GH release
  8. Stronger skeletal system
31
Q

What is FFM?

A

Fat Free Mass

Resistance creates more lean tissue which increases basal metabolic rate

32
Q

Protection?

A

Muscle tissue can protect from the elements and other external impacts

33
Q

CV function?

A

CV system under stress during strength based exercises

34
Q

Neural Adaptation?

A

Nervous system will become more efficient, recruit more muscle motor units

35
Q

Improved Function?

A

Functional movements become easier.

Greater range of motion

36
Q

GH Release?

A

Growth Hormone responds to resistance training.

37
Q

Stronger skeletal system?

A

Increased bone density
lays down deposits of protein in pockets within the bone.
Supports posture
Adds protection
Calcium phosphate crystal formed = strength

38
Q

Name the principles of WRT?

SOASRAR

A 
Specificity
Overload
Adaptation
Supercompensation
Recovery
Accommodation
Reversability
39
Q

Describe Specificity principle

A

Training for the skill/ability you wish to improve

Developing relevant movement patterns

40
Q

Describe Overload Principle

A

Progressively overloading what the body is accustomed to in order to simulate positive adaptations

41
Q

What are the 2 methods of overload?

A
  1. Intensity/volume
  2. New exercises/training concepts.

Over time the body will adapt and improve

42
Q

Describe Adaptation Principle

A

Based on the GAS principle

43
Q

What is GAS principle and what does it mean?

A

General Adaptation Syndrome: There must be a period of low intensity training or complete rest following periods of high intensity training

44
Q

Describe the 3 stages of adaptation

A
  1. ALARM - introduction of new stress.
  2. RESISTATCE - body instinct kicks in and builds up as resistance to the stress
  3. EXHAUSTION - without recovery, the body shits down and performance decreases.
45
Q

Describe Supercompensation Principle

A

Putting extra stress on the body to prepare for what might happen. After the alarm stage the body reaches a resistance and if rest and nutrition is good then the body will super compensate.
Body will thus offer up more than it needs in the form of hormones and growth = a new base layer of fitness.

46
Q

What are the three levels of interval levelling?

A
  1. Too frequent –> performance declines due to fatigue
  2. Optimal intervals of rest/work will see the compensations match and increase over time
  3. If infrequent between workouts, no stable training effect will take place.
47
Q

Describe Recovery Principle

A

Determined by stimulus, intensity and individual capability

48
Q

What are the two types of recovery?

A

Active and passive

49
Q

Example of active recovery?

A

Changing the focus on the exercises.

50
Q

What is the de-loading phase?

A

A planning stage at the end of a phase of training.

Performing the same exercise but reducing volume and keeping resistance high

51
Q

What is shifting focus?

A

Concentrating on something else to benefit psychology from overtraining.

52
Q

Describe the accommodation principle?

A

Body must be continually put under stress, even after adaptation, in order to progress

53
Q

Describe the reversibility principle?

A

Use it or lose it - a lack of training will result in the reversal of progress and the body returning to its natural state.

WRT (3 decks)

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