PRIMARY GOALS Flashcards
muscular endurance
enhancing the targeted muscles to perform at a submaximal level for many repetitions or an extended period of time
muscular endurance
energy system
glycolysis
muscular endurance
athletes
-MMA, boxing, combat sports (because sport requires repetitive contractions)
-endurance athletes
muscular endurance
subphase
general prep
-always want to start program with metabolic goal
muscular endurance
reps
greater than 12 reps
muscular endurance
intensity
less than 67% 1RM
muscular endurance
rest time
less than 30 seconds
-Dr. G says less than 60 seconds is okay
muscular endurance
tempo
1-2/1/2-6
hypertrophy
-increase in muscle size
-typically leads to increase in fat-free mass + reduction in % body fat
hypertrophy
energy system
glycolysis
hypertrophy
athletes
-bodybuilders
-athletes in general prep
hypertrophy
if we want an athlete to lose weight..
we put them in a hypertrophy program because burns the most calories due to having highest volume
-however, you must be in energy surplus to see hypertrophy so for them to lose weight we would use energy deficit
hypertrophy
subphase
general prep
hypertrophy
reps
6-12 reps
-because you need high enough intensity to stimulate all the muscle to get type I + II fibers but also need to have extended volume (extended contraction time); combination of these 2 promotes highest stimulation of mTOR
-inverse relationship between reps + intensity
hypertrophy
intensity
67-85% 1RM
hypertrophy
rest time
30-90 seconds
hypertrophy
tempo
1-2/1/2-4
-total of at least 5 seconds per rep
-slow tempo; especially slow on eccentric
muscular strength
uses heavier training loads than muscular endurance + hypertrophy programs
muscular strength
energy system
creatine phosphate
muscular strength
athletes
powerlifters (not Olympic weightlifters)
-3 powerlifting lifts- squat, deadlift, bench press are purely strength
-powerlifting is one of the few competitions looking at strength, given most athletes look at POWER
muscular strength
subphase
specific prep
muscular strength
reps
1-6 reps
muscular strength
intensity
85-100% 1RM
muscular strength
rest time
2-5 minutes
-so creatine phosphate can replenish
muscular strength
tempo
1-2/1/1-2
muscular power
in this context we are just talking about heavy resistance, not ballistic/olympic
muscular power
athletes
team sports
relative power
means relative to BW
-power is usually relative to how much someone weighs
-as someone gets bigger, they can generate more power
power equation
force x velocity
muscular power
energy system
creatine phosphate
muscular power
subphase
pre-competition
muscular power
reps
1-5 reps
muscular power
intensity
75-90% 1RM
muscular power
rest time
2-5 minutes
muscular power
tempo
explosive/ n/a / explosive
will power or strength be in general prep?
NEVER
