Lesson 1: Fundamentals Flashcards
Name the 5 phases of training
Anatomical Adaptation, Hypertrophy, Strength, Power, Peak Maintenance
What is Anatomical Adaptation?
Endurance.
Aims of Anatomical Adaptation?
To build a foundation of strength
To build muscular endurance
To limit the risk of injury
What does Anatomical Adaptation consist of?
High contractions
Low resistance
Sustained tension against static load (isometric)
Name the 3 BOMPAS laws
Develop joint flexibility
Develop ligament/tendon strength
Develop core strength
What is hypertrophy?
Anabolic process of building muscle tissue
What causes hypertrophy?
Either hyperplasia or myofibril hypertrophy
What is hyperplasia?
Increase in the number of muscle fibres
What is myofibril hypertrophy?
Increase in the size of existing fibres
What causes myofibril hypertrophy?
Relies on volume:
Increased tension through muscle length
Increased time under tension/load (TUT)
Generally of type 1 fibres
Name the 7 types of strength
SESRASS
(Supra) maximal Elastic and Ballistic Strength Endurance Relative Absolute Strength Speed Speed Strength
What is strength?
Aims to increase the maximal force in which a muscle group of muscle can exert
Types of hypertrophy?
Transient (pump)
Chronic (long lasting)
How is strength achieved?
By lifting maximal or near maximal loads
Reduction in reps
What is eccentric?
The negative contraction
Muscles lengthen
What is concentric?
The shortening of the muscle
Contracted
What is Supra Maximal Strength?
Greatest force possible in a single contraction
What is maximal strength?
The greatest force in both concentric and eccentric contraction
What is balistic strength?
The most speed in a single concentric contraction (explosive movement). Ability to overcome resistance at speed. e.g. seated jump squat
What is elastic strength?
Ability to overcome resistance at speed.
Includes plyometrics
Relies on stretch-flex action
e.g. the squat jump
What is strength endurance?
The ability to repetitively express a sustained near max force many times.
What is relative strength?
Max force in relation to ones own body weight
What is absolute strength?
The most that can be lifted irrespective of size.
What is strength-speed?
Ability to produce the greatest impulse possible in the shortest time against heavy forces
What is speed-strength?
Ability to apply greatest impulse possible in shortest time against light force. Speed is the dominant focus here.
Define power
Speed X Strength
The maximal exertion of strength within a short burst of time
Often multiple joint functions movements
Where does power come in the linear pathway?
Last
What methods are used to develop power?
Lifts, throws, jumps
What muscles fibres does power exercise optimise?
Type 2 fibres = muscle growth and speed
Name the 8 physiological effects of resistance training
- Improve fat free mass
- Protection
- CV function
- Blood Lactate Threshold
- Neural adaptation
- Improves Function
- GH release
- Stronger skeletal system
What is FFM?
Fat Free Mass
Resistance creates more lean tissue which increases basal metabolic rate
Protection?
Muscle tissue can protect from the elements and other external impacts
CV function?
CV system under stress during strength based exercises
Neural Adaptation?
Nervous system will become more efficient, recruit more muscle motor units
Improved Function?
Functional movements become easier.
Greater range of motion
GH Release?
Growth Hormone responds to resistance training.
Stronger skeletal system?
Increased bone density
lays down deposits of protein in pockets within the bone.
Supports posture
Adds protection
Calcium phosphate crystal formed = strength
Name the principles of WRT?
SOASRAR
Specificity Overload Adaptation Supercompensation Recovery Accommodation Reversability
Describe Specificity principle
Training for the skill/ability you wish to improve
Developing relevant movement patterns
Describe Overload Principle
Progressively overloading what the body is accustomed to in order to simulate positive adaptations
What are the 2 methods of overload?
- Intensity/volume
- New exercises/training concepts.
Over time the body will adapt and improve
Describe Adaptation Principle
Based on the GAS principle
What is GAS principle and what does it mean?
General Adaptation Syndrome: There must be a period of low intensity training or complete rest following periods of high intensity training
Describe the 3 stages of adaptation
- ALARM - introduction of new stress.
- RESISTATCE - body instinct kicks in and builds up as resistance to the stress
- EXHAUSTION - without recovery, the body shits down and performance decreases.
Describe Supercompensation Principle
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.
What are the three levels of interval levelling?
- Too frequent –> performance declines due to fatigue
- Optimal intervals of rest/work will see the compensations match and increase over time
- If infrequent between workouts, no stable training effect will take place.
Describe Recovery Principle
Determined by stimulus, intensity and individual capability
What are the two types of recovery?
Active and passive
Example of active recovery?
Changing the focus on the exercises.
What is the de-loading phase?
A planning stage at the end of a phase of training.
Performing the same exercise but reducing volume and keeping resistance high
What is shifting focus?
Concentrating on something else to benefit psychology from overtraining.
Describe the accommodation principle?
Body must be continually put under stress, even after adaptation, in order to progress
Describe the reversibility principle?
Use it or lose it - a lack of training will result in the reversal of progress and the body returning to its natural state.
