Muscle Training Guidelines Flashcards
what happens during neural activation regarding MU and CNS
increase in MU recruitment
MU synchronization
CNS activation
what do you do if you want to decrease CV risk factors and improve healing
aerobic training 5X per week
what to do if you want to increase muscle strength, endurance, and mass
resistance training 2-3X per week
in eccentric contraction, external resistance exceeds _______
muscle force
type of contraction that provides large improvements, but only @ specific joint angle and muscle length at which training occurs
isometric
T/F there are gender differences in response to strength training
F, however untrained males have a greater absolute strength based of the PSCA of their muscles
everything increases (activation of MUs, CNS activation, generation of APs, synchrony of MUs, and cross education) regarding neural resistance training outcomes except…
inhibition
what occurs metabolically when one resistance trains
increase of quantity/activity of anaerobic enzymes, capillary density, stores of ATP, CP, O2, intramuscular glycogen
how fast does detraining occur
2 weeks
decline in muscle tension/force w/ repeated stimulation
neuromuscular fatigue
DOMS : disruption at level of
sacromeres
dysfunction of excitation-contraction coupling system
inflammatory response
DOMS is related to ______ of exercise, especially eccentric
intensity
________ is needed to improve strength—– must exceed _____% of current max level
overload, 60-70
how is increase in force generation produced?
muscle cell injury -> repair -> hypertrophy
muscle strength/capacity
maximal force developed in single contraction
rate of performing work
muscle power
work=
F times distance
power =
work/time
strength improvements are greatest in
eccentric contractions
for an untrained individual, what percent of 1RM should we load
45-50%
for an novice individual, what percent of 1RM should we load
60%
for an untrained individual, what percent of 1RM should we load
80%
how to get endurance gains
low load, high reps
how to get hypertrophy gains
high loads
how to get power gains
fast velocity
What does FITT stand for
Frequency, Intensity, Time, Type
Volume
number of sets, reps
greater strength increases with _____ rest periods (2-3 min vs. 30 sec)
longer
What are the 3 phases of adaptation
Learning effect
Neural activation
muscular adaptation
