Resistance Training + Safe Stretching Principals Flashcards
What is the overload principle?
In order to for a mm to become stronger, you have to give it a greater load than it is used to performing
What is the SAID principle?
Specific Adaption to Imposed Demands
- body adapts to specific type of training
- to improve in specific goal, training must emulate
What is the Transfer of Training principle?
Unlike the SAID principle, ToT principle states there CAN be overflow of benefits from one type of training to another, but they will not be as GREAT as specifically training for a goal directly
What is the reversibility principle also known as?
“You don’t use it, you lose it”
gains are not permanent - effects begin to be reversed 1-2 weeks after STOPPING training!!!
Describe the length-tension relationship
A mm’s resting length determines how much power it can produce; neutral = most, lengthened or shortened = less
During a concentric contraction, as speed of contraction increases, the force of the contraction ___
Whereas with an eccentric contraction, and increase in speed ___ the force of contaction
This is known as the ____-____ relationship
Concentric = increased speed decreases strength/force
Eccentric = increased speed increases strength/force
AKA Force-Velocity relationship
Describe the Delorne vs Oxford protocols of resistance training
Delorne = increases intensity w/sets (50%/75%/100% effort)
Oxford = Decreases intensity w/sets (100%/75%/50%)
the linear distance from the axis of rotation to the site of the external load is known as the ???
Moment Arm
How does the length of the moment arm affect effort?
The longer the moment arm is, the greater the effort required to move the load
the “volume” of total work performed is calculated by the # of ___ multiplied by the ___ of exercise
Reps x intensity
Describe what exercise sequencing should look like?
___ before ___ (x3)
Large mm groups before small;
Multijoint exercises before single;
High intensity before low intensity;
UNLESS this conflicts with rehab goals*
PNF stretching incorporates ___ ______ into stretching techniques, utilizing the principle of reciprocal inhibition;
May be better at treating ___ limitations vs connective tissue tightness
Give examples:
muscle contractions + stretching = PNF stretch
treats ROM > CT tightness
Contract-relax; Agonist contraction; Contract-relax w/agonist contraction
A time dependent property of soft tissue that results in resistance to stretch @ first, but tissue lengthening and adaptation @ longer durations; tissue will return to previous length when stretch no longer applied
Viscoelasticity
Difference between elasticity and viscoelasticity
elasticity = ability of soft tissue to return to resting length
visco = mm inherent resistance to stretch
“toe region”/Elastic region”/”plastic region”/”failure point” are all terms correlated with the ???
Describe each
Stress-Strain curve - applies to mm, tendons, ligaments
Toe region = Initial stress, wavy collagen fibers become straight and align
Elastic region = Greater tissue deformation, tissue returns to resting length upon release
Plastic region = permanent deformation (lengthening) of collegen fibers d/t bonding failure between them
Failure point = tear/strain
