Techniques and Modalities in Strength 1

Question 1

Maximal strength:

Answer 1

compound free-weight lifts with high loads and low reps

Question 2

Maximal eccentric strength:

Answer 2

• the use of negatives to allow you to go supra-maximal for the eccentric portion of the lift
• 2 up - 1 down

Question 3

Strength:

Answer 3

the ability of a given muscle or group of muscles to generate force under specific conditions

Question 4

Force =

Answer 4

mass x acceleration

Question 5

Heavy loads =

Answer 5

high force output

Question 6

Reps, intensity, and rest for max strength:

Answer 6

• 1-6 reps
• 85-100% 1RM
• full (3-5 min recovery)

Question 7

An increase in strength generally comes with an increase in ______ among relatively untrained subjects.

Answer 7

performance

Question 8

Making changes in well trained athletes is more _____ and requires…

Answer 8

• difficult

- advanced training programs

Question 9

Suggested that max strength is the basic quality that affects ____ ____.

Answer 9

power output

Question 10

Literature indicates that resistance training promotes ____ and/or increases the strength of ____ ____.

Answer 10

• growth

- structural tissue

Question 11

Several studies have established an inverse relationship between strength levels and incidences of _____.

Answer 11

injury

Question 12

Long-term intervention studies have shown strength training and ______ both result in a reduced risk of _____.

Answer 12

• plyometrics/jump training

- injury

Question 13

EMG studies provide the most direct assessment of _____ _____ to training, most commonly through the use of ____ ____ recording the motor unit activity of ____ ____.

Answer 13

• neural adaptation
• surface electrodes
• prime movers

Question 14

Significant increases in EMG activity have been reported after strength training using the following methods:

Answer 14

• weight lifting
• isometric contractions
• isokinetic (constant velocity) eccentric contractions
• explosive jumping

Question 15

Findings show that strength trained subjects have an enhanced ability to…

Answer 15

fully activate prime mover muscles during maximal voluntary contractions

Question 16

Reflex potentiation is another technique used to measure changes in ____ ____ _____.

Answer 16

motor unit activation

Question 17

Reflex potentiation: responses to ______ ____ ____ at rest and during ____ contractions are compared and _____ ratios can be found.

Answer 17

• supramaximal nerve stimulation
• voluntary
• potentiation

Question 18

Strength training has seen shown to _____ reflex potentiation in many muscle groups.

Answer 18

increase

Question 19

Motor unit synchronization does not appear to have a direct effect on ____ _____, but does seem to be beneficial during tasks that require a high ____.

Answer 19

• force output

- RFD

Question 20

The increase of motor unit synchronization with exercise and and regimented PA may indicate that it is a ….

Answer 20

neural strategy for movement control

Question 21

Motor unit synchronization between left and right side muscles that control the _____, but not between muscles of the left and right _____ _____.

Answer 21

• jaw

- upper limbs

Question 22

Weightlifters = ______ of many muscles in order to produce _____ rapidly.

Answer 22

• co-activation

- force

Question 23

Musicians = ____ common inputs between muscles in order to promote skilled, independent ____ _____.

Answer 23

• minimal

- muscle syngergies

Question 24

Bilateral deficit:

Answer 24

• present when measuring both force and EMG in both isometric and dynamic contractions
• makes for interesting arguments as to why you would train more with bilateral or unilateral exercises

Question 25

Co-contraction of antagonists is prominent when...

Answer 25

the agonist contraction is strong and rapid, when the task requires precision or when the subjects are untrained in the task

Question 26

Contraction of the antagonist impairs the ability to...

Answer 26

- fully activate the agonist which is thought to be a natural protective mechanism - training and practice can reduce the amount of co-contraction that occurs

Question 27

Motor unit activation:

Answer 27

- Henneman's size principle | - small muscles of the hand vs biceps, deltoid, soleus etc.

Question 28

Motor unit firing rate:

Answer 28

motor unit ability to discharge at a faster rate is something that can be dramatically increased through strength training

Question 29

Novice weight trainers are unlikely to receive additional benefit by electing to train with _____, but experienced lifters might.

Answer 29

supramaximal

Question 30

Individuals considering supramaximal in their personal resistance training programs are advised to be ______ in how quickly they ____ ____ ____ and to be cognizant of any upcoming competitive events as ____ ____ ____ may impair athletic performance.

Answer 30

- conservative - increase training loads - lingering muscle soreness

Question 31

Functional is movements based on.... They usually involve.... which place a demand on the body's .....

Answer 31

- real-world situational biomechanics - multi-planer, multi-joint movements - core and innervation

Question 32

Major misconceptions of functional training:

Answer 32

- mostly body weight exercise | - sport specific

Question 33

Key concepts of functional training:

Answer 33

- sport general | - functionality is a spectrum

Question 34

Functional training focuses on functional "stability training" that targets 3 specific areas:

Answer 34

- deep abdominals (transversus abdominis and internal oblique) - hip abductors and rotators - scapula stabilizers

Question 35

Pyramid of functional training:

Answer 35

- bottom: movement (proprioception, mobility/stability) - middle: performance (strength, plyometric power, speed, agility) - top: skill (strength, plyometric power, speed, agility)

Question 36

Deficiencies in one level of the pyramid of functional training or one general movement pattern involved in the greater movement pattern can cause... The body can _____ for deficiencies and they may go unnoticed for long periods of time.

Answer 36

- energy leaks - can lead to injury - compensate

Question 37

Functional movements:

Answer 37

- standing and locomotion (squatting and lunging) - level changes (step ups and balance) - pushing and pulling (push ups and chin ups) - rotation and anti-rotation (twisting, turning and bracing)

Question 38

Functional progressions:

Answer 38

often add a level of complexity (ie. unstable surface) rather than load

Question 39

Functional progressions steps:

Answer 39

- feet elevated - weight vest - unstable surface (feet or hands) - unstable surface with feet elevated - unstable surface with feet elevated and weight vest

Question 40

Population for functional training for performance:

Answer 40

experienced weightlifters

Question 41

The use of functional strength exercises resulted in an improvement at a level of ____ ____ ____ and ____ performance for weightlifters.

Answer 41

- functional strength training | - snatch