Muscle Training and guidelines Flashcards
How often should you train to lower your cardiovascular risk?
5 days/wk - 30 minutes
What kind of training is needed to increase muscle strength, endurance or muscle mass and for how long?
Resistance training - 2 to 3 days a week
What is hyperplasia?
increase number of fibers/cells
Dynamic muscle strength improvements are greater when what kind of dynamic actions are included?
eccentric
resistance training includes what?
-dynamic exercise with concentric and eccentric actions
Eccentric contraction produces what?
greater force per unit area
What type of contraction is less metabolically demanding but produces greater hypertrophy?
eccentric
Define strength and the units affiliated with it
the ability to resist strain and stress; force or torque
Define power
rate of performing work; force per unit time
Work = ?
work = force x distance
power = ?
power = work/time
define muscle endurance
the ability to continue work over time
plyometrics mobilize what characteristic of skeletal muscle?
inherent stretch/recoil
What type of training overloads the muscle to provide a rapid stretch (eccentric) immediately prior to concentric contraction?
plyometrics
define neuromuscular fatigue
decline in muscle tension (force) capacity with repeated stimulation
muscle fibers experiencing oxygen depletion, increase in hydrogen, and depletion of PCr and ATP storage is an effect of what?
muscle fiber fatigue
When does DOMS generally occur?
24-48 hours after strenuous exercise
Disruption at the level of the sarcomeres is defined as?
DOMS
DOMS is related to novel ______ and novel ______
Novel stress and novel intensity of muscle contraction
What is the “Neural Theory” regarding DOMS?
As you repeat the same exercises you experience “motor learning” (increased MU recruitment)
Repeated Bout effect refers to?
The idea that same exercises do not cause DOMS effect
Lactate does not cause muscle soreness
NO it does not
Methods for creating overload involving different muscle actions
- Strength, hypertrophy
- Power
- Endurance
What is the outcome of overload training?
Increased force generation & hypertrophy
To obtain an “overload” tension in the muscle must exceed what % of its current maximal level?
60-70%
FITT is an acronym for prescribing exercise, what does it stand for?
Frequency, intensity, time/duration, type/mode
Intensity of exercise refers to?
Resistance
Multiple joint exercise are most effective at increasing what?
Muscle strength
What type of exercise require reduced level of skill and have less injury?
Single joint exercise
3 guidelines for exercise selection
Exercise large Muscle groups before small
Exercise multiple joints before single
Higher intensity before lower intensity
What is the most effective frequency of exercise in untrained individuals?
2-3 alternating days per week
Muscle initiation should start what percentage of your 1RM
Start at least at 40-60%
For strength what % of your 1RM should you start at?
60% with 8-12 reps
—progression for experienced is at 80-85%
How often should you retest your 1RM
Every 2 weeks
Define volume
of reps * intensity * sets
Define low volume programs
- high load (60-85% of 1RM)
- low reps
- low to moderate # of sets
- **Results in strength/hypertophy
Define high volume programs
Low load (40-70% of 1RM)
high reps
moderate to high number of sets
**Results in endurance gains
Greater strength/hypertrophy increase with sets lasting how long?
Longer…30 sec to 2-3 min
—ACSM guidelines suggests 3-5 min post 1RM trials
Power gains are made with…
low to high loads (30-85% of 1RM) and fast velocities
—-power is dependent on velocity
Hypertrophy gains are made with….
Highest loads (80-85% 1RM w/ 6 reps or less)
Initial phase of periodization consist of?
high reps and sets with low load
With strength training 3x/week what are your expected outcomes?
10-20% every 1-2 weeks
What frequency of working out will maintain strength gains
1-2 days/week
