Resistance Training Flashcards
Isometric
when a muscle is activated and develops force but no movement at the joint
Concentric
when a muscle is activated and shortens through the ROM
Eccentric
when a muscle is activated and lengthens through the ROM
Force-velocity relationship with ecc/con muscle activity?
Lesser force as velocity increases with concentric
Greater force as velocity increases with eccentric
Isokinetic
muscular action performed at constant angular limb velocity
Isotonic
muscular contraction in which the muscle exerts a constant tension
(really DCER, due to force changing throughout movement)
Dynamic Constant External Resistance (DCER)
muscular contraction in which the resistance (weight) is held constant
Repetition
one complete movement of an exercise
Set
group of repetitions performed continuously w/o stopping
Intensity
absolute load (Weight) that a contracting muscle experiences
Training volume
a measure of the total amount of work performed
Reps x Sets x Intensity
Rep Max
maximum number of reps per set that can be performed at a given resistance w/ proper lifting technique
You can get just one adaptions with RT?
FALSE, it overlaps!
You can periodize to maximize adaptations…
Strength (Load, Goal)
> 85%, <6 (2-5)
Power (Load, Goal)
80-90%, 1-2
Hypertrophy (Load, Goal)
67-85%, 6-12
Muscular Endurance (Load, Goal)
<67%, >12
What is the minimum intensity for hypertrophy training?
66%
6-12 RM
What is the training volume for strength training?
high weight, low reps
2-5RM
What is the training volume for endurance training?
low weight, high reps
15+ RM
What is progressive overload (PRT)?
The practice of continually increasing the stress placed on the muscle as it becomes capable of producing greater force or has more endurance.
What are two PRT?
1) Increase the resistance (2.5-5%)
2) Increase the # of reps/sets
Do you have bigger gains in those that are untrained or trained?
Untrained
Early RT training creates what type of adaptations?
Neural
Overtime with RT what type of adaptations will develop?
Hypertrophy
How much strength is lost during detraining?
Still above baseline, but down 30%
Myonuclei
if you train muscle and increase # of myonuclei, and you can still maintain the # even if you stop training, mass will be lost…Hypertrophy gains faster if you return to RT
Muscle memory
Neural adaptations, motor control maintained
Isometric training frequency
3 sessions/week increases strength 14-44%
1 session/2 weeks but does not improve strength
Does training at specific joint angle matter?
Yes. Want the optimal length for most motor recruitment.
Sticking-ponts iso training
Helps generates more forces at that angle
Should isometric training be used for hypertrophy?
Not in healthy, but yes in bedridden or patients that are really atrophied.
How many days a week with DCER is best?
3 days or 5 days a week is best
How much rest should be given for strength training?
> 3 mins
How much rest should be given for endurance training?
<30 secs
How much rest should be given for high intensity training?
<1 min
How many days between for muscle groups to rest?
1 day
