training for strength Flashcards
what is the number of reps and % of 1RM you should be working at for maximal strength
85-95% 1RM
Low Repetitions: Eg. 1-6
what is the number of reps and % of 1RM you should be working at for explosive strength
75-85% 1RM
Low Repetitions: Eg. 6-10
what is the number of reps and % of 1RM you should be working at for strength endurance
50-75% 1RM
High Repetitions
Eg. 15-20
what do free weights do
-offer improved specificity for joint movement patterns
-Other active muscle groups must work isometrically as fixators to improve balance and safety.
-Helps posture and alignment
what is the downside of free weights
free weights can be more dangerous as there is no mechanical support and a spotter may be required.
what is plyometric training
A series of explosive exercises such as hopping, jumping to improve the speed at which the muscle shortens
what does isometric training involve
involves eccentrically lengthening of the muscles during the movement to stretch the muscle, immediately followed by a concentric contraction = Increased force produced.
what are the benefits of plyometric training
Significant increases in explosive strength
Neuromuscular adaptations
Increased recruitment of more motor units
Initiation of stretch reflex
what are the downsides of plyometric training
increased risk of injury and doms
what are the FITT principles for plyometric training
Time/Type
2-6 sets & 2-10 reps or 10-30 metres
1-3 minutes rest/recovery/full recovery between sets
Frequency: 2-3 sessions per week
No. of contacts per session:
Beginner – 40 contacts
Experienced – 150-200 contacts
Work:Rest ratio – 1:5+
2 days/48 hours rest between sessions
Allows muscle to repair/heal
Protein synthesis/hypertrophy of mu
what is a multi gym
A series of
specialised machines
that incorporate resistance.
Each machine targets specific muscle groups
what are the negatives of multi gyms
Movements may not be specific to the joint patterns as they occur in the sport
what is circuit training
a series of exercise stations arranged in a specific order to usually work alternate muscle groups
what is interval training
exercise interrupted with rest/ recovery intervals
what are the FITT principles of interval and circuit training
F - varies
I - 3-6 circuits, 8-15 stations, 8-20 reps
T - varies (usually 30-60 secs)/ rest - 15 secs - 2 mins)
T - circuits - weights/ body weight/ skill based
