Power Training

Question 1

Power

Answer 1

power= force x velocity

how quickly the work is done

Question 2

Why is power important?

Answer 2

Most know it is critical for performance

-strong association to ADLs ; response to power training is task specific

OLDER ADULTS
-strong predictor of fall risk and mortality
-declines at an earlier age and twice the rate –> preferential loss in Type II fibers and neuromuscular changes

NM changes: decreased motor unit recruitment and reduced voluntary activation

Question 3

Mobility activities for power:

Answer 3

stair climbing, gait, sit to stand (require fast velocity)

Question 4

Intensity of power training related to 1RM

Answer 4

40-60% of 1RM (less intensity due to need for speed)

Question 5

Dosing for POWER TRAINING:

Answer 5

INTENSITY : 40- 60% 1 RM

VOLUME: 6 sets of </= 6 reps

SPEED: concentric part as fast as possible

FREQUENCY: 3x/week (nonconsecutive days)

REST: 60-120 seconds between sets; 24 hours between sessions

DURATION: 8-20 weeks

Question 6

Who is appropriate for POWER training?

Answer 6

-most patients

-if they are appropriate for resistance exercise for muscle performance, then they will probably benefit from muscle power exercise

-consider what your patient is returning to and if they are at risk for declines in power

Question 7

What are the contras and precautions for power training?

Answer 7

Same as HIRT

Question 8

Progression of power training:

Answer 8

-increase load 5%
-increase number of sets or reps
-increased frequency of exercise: 2–>3 days/week

Question 9

Power training outcomes:

Answer 9

-hypertrophy
-fascicle length increase
-strength increase
-power increase
-mobility increase
–> increased gait speed
–> increased STS performance
–> improved 10MWT, 6MWT

Question 10

Strength is better training for what outcome measure?

Answer 10

6MWT