Power & Endurance: Flashcards
Strength
The maximum force a muscle can generate in 1 contraction no time limit
Maximal strength
-ability to preform maximal voluntary muscular contractions in order to overcome powerful external resistances
One repetition maximum
-the greatest force that can be exerted during 1 repetition for a given contraction of muscles
Myogenesis
-increases strength
-the development of muscular tissue
Hypertrophy
Increase amount of actin & myosin in myofibrils
By increasing contractile protein
-the number of fibres doesn’t change, the density of contractile proteins in the myofibrils increases
Maximize hypertrophy - reps:
Load should fatigue muscles in 6-10 reps
Maximal & absolute strength
The greater the active body mass, the greater the maximal or absolute strength
-athletes who overcome rest acne of partner (football)
Relative strength
The proportion of maximal strength to body mass =(max/body mass)
-athletes classified by weight or overcome their own weight
Neural mechanisms increases strength
-increase firing frequency
-recruit more motor units
-synchronize the firing of motor units
-reduce inhibitory firing
-improve inter-muscular coordination
-utilize stretch reflex immediately prior to movement
Resistance training
Exercise using an opposing force
Calisthenics (body weight) advantages:
-variety
-less experience
-convenient
-natural/functional movement
-better for stabilizers, balance, specificity
Calisthenics (body weight) disadvantages:
-no external resistance
-lack of commercial programming
Types of resistance training
-medicine balls
-bands,
-ropes, tires
-free weights
Free weights advantages
-variety
-overload
-less expensive than machines
-natural/functional movement compared to machines
Free weights disadvantages
-time consuming
-expensive
-technique needed for safety
-need a spotter
Machines advantages
-safe & easy to use
-less time consuming
-increase overload throughout ROM
Machines disadvantages;
-expensive
-less variety
-unnatural movement
-poor stabilizer, balance, coordination
Isometric state
When muscle force = the load
-muscle will not change in length
Concentric state
-when muscle force exceeds the load
-muscle will shorten
Eccentric state
-when muscle force is less than the load
-muscle will lengthen
-greatest hypertrophy
-greatest DOMS
Negatives
Concentrically,isometrically, then eccentrically
(Lowering weights)
The faster the contraction
-the fewer cross bridges at any given moment
-reduced force is generated as contraction speed increases
Power
Maximum force a muscle can generate in minimum time
-speed & strength
Muscular resistance
-low resistance high reps
contraction speed
-low resistance with fast movement speed
Muscular strength
Prepare the tissues for subsequent power training
