Techniques and Modalities in Strength 1 Flashcards
Maximal strength:
compound free-weight lifts with high loads and low reps
Maximal eccentric strength:
- the use of negatives to allow you to go supra-maximal for the eccentric portion of the lift
- 2 up - 1 down
Strength:
the ability of a given muscle or group of muscles to generate force under specific conditions
Force =
mass x acceleration
Heavy loads =
high force output
Reps, intensity, and rest for max strength:
- 1-6 reps
- 85-100% 1RM
- full (3-5 min recovery)
An increase in strength generally comes with an increase in ______ among relatively untrained subjects.
performance
Making changes in well trained athletes is more _____ and requires…
- difficult
- advanced training programs
Suggested that max strength is the basic quality that affects ____ ____.
power output
Literature indicates that resistance training promotes ____ and/or increases the strength of ____ ____.
- growth
- structural tissue
Several studies have established an inverse relationship between strength levels and incidences of _____.
injury
Long-term intervention studies have shown strength training and ______ both result in a reduced risk of _____.
- plyometrics/jump training
- injury
EMG studies provide the most direct assessment of _____ _____ to training, most commonly through the use of ____ ____ recording the motor unit activity of ____ ____.
- neural adaptation
- surface electrodes
- prime movers
Significant increases in EMG activity have been reported after strength training using the following methods:
- weight lifting
- isometric contractions
- isokinetic (constant velocity) eccentric contractions
- explosive jumping
Findings show that strength trained subjects have an enhanced ability to…
fully activate prime mover muscles during maximal voluntary contractions
Reflex potentiation is another technique used to measure changes in ____ ____ _____.
motor unit activation
Reflex potentiation: responses to ______ ____ ____ at rest and during ____ contractions are compared and _____ ratios can be found.
- supramaximal nerve stimulation
- voluntary
- potentiation
Strength training has seen shown to _____ reflex potentiation in many muscle groups.
increase
Motor unit synchronization does not appear to have a direct effect on ____ _____, but does seem to be beneficial during tasks that require a high ____.
- force output
- RFD
The increase of motor unit synchronization with exercise and and regimented PA may indicate that it is a ….
neural strategy for movement control
Motor unit synchronization between left and right side muscles that control the _____, but not between muscles of the left and right _____ _____.
- jaw
- upper limbs
Weightlifters = ______ of many muscles in order to produce _____ rapidly.
- co-activation
- force
Musicians = ____ common inputs between muscles in order to promote skilled, independent ____ _____.
- minimal
- muscle syngergies
Bilateral deficit:
- 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
Co-contraction of antagonists is prominent when…
the agonist contraction is strong and rapid, when the task requires precision or when the subjects are untrained in the task
Contraction of the antagonist impairs the ability to…
- 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
Motor unit activation:
- Henneman’s size principle
- small muscles of the hand vs biceps, deltoid, soleus etc.
Motor unit firing rate:
motor unit ability to discharge at a faster rate is something that can be dramatically increased through strength training
Novice weight trainers are unlikely to receive additional benefit by electing to train with _____, but experienced lifters might.
supramaximal
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.
- conservative
- increase training loads
- lingering muscle soreness
Functional is movements based on…. They usually involve…. which place a demand on the body’s …..
- real-world situational biomechanics
- multi-planer, multi-joint movements
- core and innervation
Major misconceptions of functional training:
- mostly body weight exercise
- sport specific
Key concepts of functional training:
- sport general
- functionality is a spectrum
Functional training focuses on functional “stability training” that targets 3 specific areas:
- deep abdominals (transversus abdominis and internal oblique)
- hip abductors and rotators
- scapula stabilizers
Pyramid of functional training:
- bottom: movement (proprioception, mobility/stability)
- middle: performance (strength, plyometric power, speed, agility)
- top: skill (strength, plyometric power, speed, agility)
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.
- energy leaks
- can lead to injury
- compensate
Functional movements:
- 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)
Functional progressions:
often add a level of complexity (ie. unstable surface) rather than load
Functional progressions steps:
- feet elevated
- weight vest
- unstable surface (feet or hands)
- unstable surface with feet elevated
- unstable surface with feet elevated and weight vest
Population for functional training for performance:
experienced weightlifters
The use of functional strength exercises resulted in an improvement at a level of ____ ____ ____ and ____ performance for weightlifters.
- functional strength training
- snatch
