Resistance training Flashcards
1
Q
Cornerstones of training
A
- Law of individualisation
- Accommodation
- GAS principle
- Progressive overload
- Use/disuse
- Specificity
2
Q
What can be used to manipulate overload?
A
- Exercise selection
- Load
- Volume (reps/sets)
- Rest
- Speed
- Tempo
3
Q
Strength is specific to…
A
- Contraction mode
- Velocity
- Load
- Stability
- Joint angle
- Force vector
- Muscle group
4
Q
Scientific principles
A
- Length-tension relationship
- Force-velocity curve
- Force enhancement during lengthening
5
Q
Force enhancement during lengthening
A
- Muscles can produce up to 150% more force during lengthening compared to shortening
- We are approximately 125-130% stronger when we lower weight under control
6
Q
Neutral determinants
A
- Fibre type
- MU recruitment
- Firing frequency
7
Q
Hypertrophy
A
- Muscle damage
- Metabolic stress
- Mechanical load
8
Q
Strength and power
A
- Loads to be heavy
- Long recoveries for maximal output
9
Q
Coach responsibility
A
- Analyse event
- Analyse athlete
- Set goals
- Create plan
- Monitor/audit
10
Q
Exercise considerations
A
- Contraction mode
- Velocity
- Load
- Stability
- Joint angle
- Force vector
- Muscle group
11
Q
Lower body force output
A
Heavy load, multi-joint, simple patterns
12
Q
Increased trunk stability during COD
A
Unstable, co-ordination, full chain
13
Q
Increased quadricep CSA
A
Metabolic stress, muscle damage, isolation
14
Q
Prevent knee valves on landing
A
Increase GM activation, stable, full chain
15
Q
Deadlift choice
A
- Full posterior chain
- Largest anti-flexion
