Strength, Endurance and Power Flashcards
What are safety factors for resistance training exercise testing and prescription?
- CV strength: blood pressure changes
- Breathing
- DOMS
- Injury risk (spotter, form, grip)
What are ways to assess strength?
- .Static muscle strength: dynamometer, MMT
2. Dynamic muscle strength tests: Isokinetic muscle testing, 1 RM
What is the formula to predict a 1RM?
Weight lifted/(1.0278-0.0278n)
Describe conducting a RM test?
- Identify within 4 trials (3-5 min rest)
- move through a defined range
What are the methods to test muscle endurance?
- Absolute method: how many reps in a time
- Repetition maximum
- Body weight protocols
- YMCA upper endurance protocol
What makes up body weight protocols?
Push ups
Abdominal curls
Pull ups test
What makes up the YMCA protocol
Flat bench and barbell (36.4M, 15.9F)
- as many reps as possible for 30reps/min
Stops when candidate can’t maintain cadence
What are ways to assess for muscle power?
Standard anaerobic power or task-specific tests:
- Margaria power test (REVIEW)
- Wingate test
What is the frequency of resistance training programs?
- muscle group 2x/week
What is periodisation?
Long-term cyclic structuring of training and practice t maximize performance to coincide with important competitions
What are the benefits to periodisation of training?
- Management of fatigue
- Cyclic: maximises general prep and sport specific prep
- Optimise performance over a specific period
- Accounts for individual
What to consider when ordering exercise?
Multi-joint exercises completed first
- Exercises performed later in exercise are performed worse
What are some advanced resistance training prescriptions
- Circuits
- Pyramiding
- Supersetting
- Compound sets
