Programming for Physiological Adaptations - Strength

Question 1

How is hypertrophy increased?

Answer 1

increase in muscle cross sectional area

Question 2

What is the biggest contribution to strength development in the first 4-8 weeks of training?

Answer 2

neurological changes - early adaptation to novel stimulus, technical refinement, synchronization

Question 3

What are some of the neural changes from RT?

Answer 3

influencing the contralateral limb - similar movement patterns create neurological changes

less MU recruitment required for the same job

specific adaptations to the tasks being done, joint angles, and movement patterns

Question 4

How do neural adaptations affect firing frequency?

Answer 4

MU maintain consistent firing intervals at lower rates (maintain forceful contraction for longer time)

higher MU threshold (needs more neural input) = able to fire longer before firing intermittently or shutting off

Question 5

What is SAID?

Answer 5

Specific Adaptations to Imposed Demands

Question 6

When is antagonist activation increased?

Answer 6

in untrained, strong/rapid, and high precise movements

Question 7

What contributes to strength development?

Answer 7

hypertrophy, neural efficiency, fiber type concentration

Question 8

Define “strength”

Answer 8

the ability of a given muscle or group of muscles to generate force under specific conditions

Question 9

How is force calculated?

Answer 9

mass * acceleration

Question 10

What are some of the benefits or training general strength?

Answer 10

builds capacity, improves many performance qualities, overlaps with hypertrophy (w/ greater emphasis on >70% RM), ideal for low training age (can be the focus for multiple successive mesocycles)

Question 11

What are some loading strategies for strength?

Answer 11

training to failure - doesn’t always mean true failure (varying degrees) - comes with fatigue, which means could fail outside of velocity range that isn’t within adaptation (loss of technique)

combined heavy and light load - “soft the curve” - general strength realm >50-90%

Question 12

How is maximal strength developed?

Answer 12

compound free weight lifts with high loads and low reps

Question 13

How is maximal eccentric strength developed?

Answer 13

use of negatives to allow you to go supra-maximal for the eccentric portion of the lift