resistance training Flashcards
equation for power
P= FxD / T
fundamental principles. 6.
Individuality
specificity
reversibility
SAId principle
Progressive overload principle
principle of variation
what is the prin. of individuality
how someone respons can be controlled or not controlled
each person responds differently
what is the prin. of specificity
same as SAID, we adapt to the type/duration of intensity that we put on our body
what is the prin. of reversibility
if you dont use it you lose it. atrophy after 2 weeks
what is the SAID principle similar to, what does it stand for
specificity
Specific adaptation to imposed demands
what is the prin. of progressive overload
to continue seieng adaptations we have to continue increasing the demands
what is the prin, of variation
within training, we need to vary the variables between workout to limit overall fatigue
considerstion of res. training
exercises performed
order of exercises
number of reps
number of sets
rest period
intensity
free weights vs machine
free weight benefit
use stablization muscles as well those that are required
machine weight benefit
works to vary resistance and keep tenstion on muscle, target muscle specifically
males have greater _____- strength
absolute
differeneces in men and women are diminised when in ______ strength terms
relative
eqution for relative strength
weight lifted/ body weight
sex differences in fatiguability
wome are less fatigable than men
what fibers do women have more of
type 1
more cho vs lipid utilization genders
cho is men
lipid is women
what gender has more body fat %
women
what gender has higher sweat rate
men
hormone greater in men
testosterone
types of muslce actions
concentric, eccentric
does eccentric or concentric cuase more damage and repair
eccentric
bilateral deficit is what
the inability of the neromusclular system to generate max force when working simultaneously
sum of unilateral m. contraction is greater or less than the sum of bilateral m. contraction
greater than
What does DOMS stand for
delayed onset muscle soreness
what does doms reduce
performace
how long does doms last
24 to 72 hours
6 potential causes of DOMS
tiny tears in muslce tissue or damage to contractile components
osmotic pressure changes
muscle spasms
overstretching
acute inflammation
alteration of calcium regulation
eccentric muslce actions cause what to damage what
high muscle forces to damage sarcolemma .
what does damage to sarcolemma cause
damage to muscle contractile fibers and noncontractile structures
what happens after contractilf fibers are damaged
calcium accumulates and produces cell damage whcih reduces force capacity.
what does the repeated bout effect mean
that say 2 weeks alter, your body can get back to baseline quicker through training.
benefits of sleep
repear tissue and buidl muscle
bone development
improve glucose metabolism
motor memory and cognitive function
decreases cortisol
a decrease in what can cause peripheral fatigue
rate of energy deliver, PCr or glycogen, ACh, cholinesterase activity, activation level changes
an increase in what can lead to peripheral fatigue
metobolic byproducts, Pi, H+, ROS
what causes central fatigue
alterantions in nuerol control of muscle contraction, proximal
what can influencecentral fatigue
intensting, duration, fiber type, subject training status
low vs high intensity
whcih is central vs peripheral fatigue
low is central
high is peripheral
