Strength testing and hypotrophy/strength adaptations

Question 1

When predicting an individuals 1RM what is the best protocol to follow? closer (4RM) or further (10RM)

Answer 1

Closer the better

Question 2

According to the (Baechle and Earle, 2008) protocol, how many maximal attempts should a coach ideally permit when aiming to identify an athlete’s 1RM.

Answer 2

3 - 5.

Question 3

According to (Narici et al., 1989) findings, strength adaptations in untrained individuals primarily result from?

Answer 3

Neural adaptations during the initial stages (<6 - 8 weeks) and muscular adaptations thereafter (8 - 12 weeks).

Question 4

In order to improve maximal strength, Baechle and Earle (2008) recommended workouts which involve:

Answer 4

High intensities (>85% 1RM), low volumes (<6 repetitions per set) and long inter-set rest intervals (3-5 minutes).

Question 5

What are the considerations of strength testing?

Answer 5

Safety
Familiarisation
Environmental factors
Equipment
Time

Question 6

What factors effect strength adaptation?

Answer 6

Nutritional status
Training programme design
Concurrent activities
Genotype
Gender
Training History
Age

Question 7

Hypertrophy: volume, intensity, rest?

Answer 7

4 sets of 10, 75% of 1RM, 90 s rest.

Question 8

Strength: volume, intensity, rest?

Answer 8

11 sets of 3, 90% 1RM, 5 m rest.

Question 9

Power: volume, intensity, rest?

Answer 9

8 sets of 6, 0% 1RM, 3 m rest.

Question 10

What are other Muscular Adaptations produced by resistance training?

Answer 10

Fibre sub-type transformations

Increase in proportion of type IIAB/IIA fibres

Decrease in IIx fibres

Increased fascicle length

Increased pennation angle

Tendon hypertrophy

Question 11

Please provide possible neural adaptations to resistance training.

Answer 11

A) Increased neural drive

B) Enhanced MU synchronisation

C) Improved muscular coordination

D) Reflex Potentiation