ROM Flashcards
What is the effect of training at longer muscle lengths on hypertrophy?
Training at longer muscle lengths elicits greater hypertrophy than at shortened muscle lengths.
This emphasizes the importance of full ROM or lengthened training approaches for muscle growth.
How does full ROM training compare to lengthened training for hypertrophy?
Conventional (full ROM) training is generally not superior to lengthened (lengthened partials) training for hypertrophy.
Some studies favor one over the other, and meta-analyses suggest both have their advantages.
What is the primary stimulus for hypertrophy?
Mechanical tension is considered the most important stimulus for hypertrophy.
Lengthened training may create greater mechanical tension due to the length-tension relationship of a muscle.
What should bodybuilders emphasize to maximize muscle growth?
Bodybuilders should emphasize the lengthened portion of a movement to maximize muscle growth.
This can be achieved through a full ROM or lengthened training approach.
What considerations should be made for older and clinical populations regarding training?
Lengthened training should be considered as a training approach for reducing muscle atrophy in older and clinical populations.
The recommendation has a weak grade due to a lack of studies specifically on lengthened training in older adults.
What is the potential benefit of lengthened training on muscle structure?
Lengthened training might promote longitudinal muscle growth, contributing to increased anatomical cross-sectional area.
This effect may be more relevant for untrained individuals.
What is the effect of ROM-specific training on strength adaptation?
ROM-specific training induces ROM-specific strength adaptation.
For example, training with quarter squats can lead to greater strength gains in that specific range of motion.
How does full ROM training affect overall strength development?
Full ROM training may lead to more comprehensive strength development across the entire joint movement.
This contrasts with partial ROM training, which increases strength only in the trained range.
Define ‘lengthened training’.
Lengthened training encompasses various techniques that emphasize muscle length, including partial ROM at the lengthened position, specific biasing techniques, and positional adjustments.
This approach is crucial for maximizing hypertrophy.
What is a potential issue associated with performing partial ROM exercises?
Performing partial ROM exercises, especially shortened ROM, can sometimes be associated with ego lifting.
Ego lifting involves using heavier weights than can be properly controlled through a full ROM.
What is the variability in adaptations to ROM training?
Adaptations to ROM training can vary between individuals.
Most research has been conducted on young adults, necessitating more studies on older and clinical populations.
What are some methodological differences in studies comparing different ROMs?
Methodological differences can include different exercises, force profiles, and trained vs. untrained individuals.
These differences can contribute to inconsistent findings in research.
