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PAC 490 > Techniques and Modalities in Strength 1 > Flashcards

Techniques and Modalities in Strength 1 Flashcards

1
Q

Maximal strength:

A

compound free-weight lifts with high loads and low reps

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2
Q

Maximal eccentric strength:

A
  • the use of negatives to allow you to go supra-maximal for the eccentric portion of the lift
  • 2 up - 1 down
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3
Q

Strength:

A

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

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4
Q

Force =

A

mass x acceleration

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5
Q

Heavy loads =

A

high force output

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6
Q

Reps, intensity, and rest for max strength:

A
  • 1-6 reps
  • 85-100% 1RM
  • full (3-5 min recovery)
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7
Q

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

A

performance

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8
Q

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

A
  • difficult

- advanced training programs

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9
Q

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

A

power output

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10
Q

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

A
  • growth

- structural tissue

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11
Q

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

A

injury

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12
Q

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

A
  • plyometrics/jump training

- injury

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13
Q

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

A
  • neural adaptation
  • surface electrodes
  • prime movers
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14
Q

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

A
  • weight lifting
  • isometric contractions
  • isokinetic (constant velocity) eccentric contractions
  • explosive jumping
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15
Q

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

A

fully activate prime mover muscles during maximal voluntary contractions

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16
Q

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

A

motor unit activation

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17
Q

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

A
  • supramaximal nerve stimulation
  • voluntary
  • potentiation
18
Q

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

A

increase

19
Q

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

A
  • force output

- RFD

20
Q

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

A

neural strategy for movement control

21
Q

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

A
  • jaw

- upper limbs

22
Q

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

A
  • co-activation

- force

23
Q

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

A
  • minimal

- muscle syngergies

24
Q

Bilateral deficit:

A
  • 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
25
Q

Co-contraction of antagonists is prominent when…

A

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

26
Q

Contraction of the antagonist impairs the ability to…

A
  • 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
27
Q

Motor unit activation:

A
  • Henneman’s size principle

- small muscles of the hand vs biceps, deltoid, soleus etc.

28
Q

Motor unit firing rate:

A

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

29
Q

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

A

supramaximal

30
Q

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.

A
  • conservative
  • increase training loads
  • lingering muscle soreness
31
Q

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

A
  • real-world situational biomechanics
  • multi-planer, multi-joint movements
  • core and innervation
32
Q

Major misconceptions of functional training:

A
  • mostly body weight exercise

- sport specific

33
Q

Key concepts of functional training:

A
  • sport general

- functionality is a spectrum

34
Q

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

A
  • deep abdominals (transversus abdominis and internal oblique)
  • hip abductors and rotators
  • scapula stabilizers
35
Q

Pyramid of functional training:

A
  • bottom: movement (proprioception, mobility/stability)
  • middle: performance (strength, plyometric power, speed, agility)
  • top: skill (strength, plyometric power, speed, agility)
36
Q

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.

A
  • energy leaks
  • can lead to injury
  • compensate
37
Q

Functional movements:

A
  • 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)
38
Q

Functional progressions:

A

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

39
Q

Functional progressions steps:

A
  • feet elevated
  • weight vest
  • unstable surface (feet or hands)
  • unstable surface with feet elevated
  • unstable surface with feet elevated and weight vest
40
Q

Population for functional training for performance:

A

experienced weightlifters

41
Q

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

A
  • functional strength training

- snatch

PAC 490 (12 decks)

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