Strength Training 2 Flashcards
How to structure a program for maximum strength
Structure a program for maximum strength is 95%1RM 5reps 6sets Work relief ratio 1:3+ 5mins recovery
How to structure program for explosive strength
Structure a program for explosive strength by 85% 1RM 10 reps 6 sets Work relief ratio 1:3 5mins recovery
How to structure program for strength endurance (advanced)
Structure program for strength endurance (advanced) 75% 1RM 20reps 5sets Work relief ratio 1:2 45secs recovery
How to structure strength endurance program (basic)
Structure strength endurance program (basic) 50% 1RM 20reps 6set Work relief ratio 1:2 60sec recovery
What are characteristics of fixed weights
Characteristics of fixed weights are:
Fixed weights only allow you to move in planes dictated by machine.
Fixed weights have a safety mechanisms, also less likely to get technique wrong, as you can only move weight certain way
Less variety of movement so not as interesting
Can offer safe way to train muscle group
What are characteristics of free weights
Characteristics of free weights are
Free weights allow you to perform exact movements in sport e.g passing a weighted rugby ball
Free weights can cause injury by incorrect technique or an acute trauma (e.g dropping kettle bell on your foot)
Free weights allow greater freedom of movement which can be more sport specific.
Athletes can be creative, increase motivation
What is an antagonistic superset and what are benefit
Antagonistic supersets involve working a muscle and then its antagonistic pair. E.g biceps/triceps
Due to reciprocal innervation as one muscle group works, other relaxes which improves recovery.
Blood flow to area may enhance strength production.
What is an agonist superset and what is benefit
Agonist superset involve exhausting muscle groups by utilising them with different exercises back to back. E.g hamstring curls followed by Romanian dead lift.
Benefit is can build muscle fast but is more effective with large muscle groups
How does plyometric training work
Plyometric training works like an elastic band
Muscles generate greater force of contraction if they are pre stretched.
Concentric contractions are stronger if they follow an eccentric contraction of same muscle.
Eccentric contraction (when landing) stores elastic energy
Energy is released, producing a more powerful concentric contraction
How do benefits of plyometrics happen
Benefits of plyometrics happens
when neuromuscular system is stimulated by overload,
so more motor units are recruited in future
Describe intensity, duration and frequency of plyometric circuit
Intensity is very high
Duration is 2-6 reps per exercise
Frequency is twice a week, minimum 48hours recovery as it is high risk for injury
What should be said when describing weight training session
Use of free weights/pulleys/multi gym should be said
