RESISTANCE- Primary Goals Flashcards
metabolic goals (most changes occur in the muscle)
hypertrophy + endurance
neural goals (most changes occur in nervous system)
strength + power
hypertrophy
increase in muscle size
-hypertrophy training leads to increase in fat-free mass + reduction in % body fat
hypertrophy energy system
glycolysis
hypertrophy primary adaptations
-increase in phosphagen system enzyme (creatine kinase)
-increase in glycolytic enzymes
-increase cross-sectional area of muscle fibers (both fiber types)
-increase in % of type 2a fibers
hypertrophy- main variable to monitor + progress
volume
(aka reps x sets x load)
hypertrophy prescription recommendations
-load- 67-85% 1RM
-reps- 6-12
-rest time- 30-90 seconds
-tempo- minimum of 4 seconds
endurance
enhancing the targeted muscles to perform at a submaximal level for many repetitions or an extended period of time
endurance energy system
glycolysis
endurance training is used for what clients
older clients
endurance primary adaptations
-improved muscular efficiency in glycogen usage
-increase in glycolytic enzymes
-increase in % of type 2a fibers
-decreased lactate buildup during prolonged exercise
-increased lactate clearance
-likely increase in connective tissue strength
endurance- main variable to monitor + progress for endurance
reps
endurance prescription recommendations
-load- less than 67% 1RM
-reps- greater than 12
-rest time- 30 seconds or less
-tempo- minimum of 4 seconds
strength
uses heavier training loads than muscular endurance/hypertrophy programs
strength energy system
creatine phosphate
strength primary adaptations
-EMG amplitude increases during MVC
-total motor recruitment increases
-motor unit firing rate increases
-motor unit synchronization during contraction increases
-co-contraction decreases
strength- main variable to monitor + progress
load
strength prescription recommendations
-load- greater than 85% 1RM
-reps- 1-6
-rest time- greater than 2 minutes
-tempo- minimum of 3 seconds
power
-has great potential in improving sport performance
-to maximize the benefits of power programs, it is important to sequence microcycles to optimize training
-these programs tend to have low reps, moderate weight, + high velocity of contraction
power energy system
creatine phosphate
power primary adaptations
-EMG amplitude increases during MVC
-total motor recruitment increases
-motor unit firing rate increases (rate coding)
-motor unit synchronization during contraction increases
-co-contraction decreases
power- main variable to monitor + progress
load or velocity of contraction
power prescription recommendations
-load- greater than 85% 1RM if training heavy resistance; below 60% 1RM if training for velocity
-reps- 1-6
-rest time- greater than 2 minutes
-tempo- as explosive as possible (during concentric, controlled during eccentric)
overload variable depends on ____
phase
endurance overload variable
reps
hypertrophy overload variable
volume
strength overload variable
load
power overload variable
velocity
lat pulldown with 2 sets of 14 at 62% of 1RM with 30 seconds rest- which adaptation is most likely to occur?
muscular endurance
