Unit 14 Training Principle (Week 6) Flashcards
Principle of Individual Differences
This principle is an acknowledgment that we all have different genetic blueprints
Overcompensation Principle
states our bodies will compensate to handle any repeated stress that our system faces.
Overload Principle
states in order for gains to continue, the intensity of the stress imposed must be progressively increased.
SAID Principle
states that our bodies will physiologically adapt according to whether we are training aerobically or anaerobically.
Use/Disuse Principle
“use it or lose it.” If you stress your body and its systems enough, it will adapt to meet the stress.
“detraining” effect is known as
the “law of reversibility.”
The Specificity Principle states that
states that we must move from general training to specific and highly specialized training as it relates to our intended goals.
GAS is the acronym for General Adaptation Syndrome.
states that we undergo stress in three stages: shock, compensation, and exhaustion. Therefore, we must train in cycles to account for these various stages.
hypertrophy:
An increase in the cross-sectional size of a muscle in response to strength training.
satellite cells:
located between the sarcolemma and basement membrane of terminally-differentiated muscle fibres. These are normally quiescent in adult muscle, but act as a reserve population of cells, able to proliferate in response to injury and give rise to regenerated muscle and to more satellite cells.
Rest-pause training
breaks down one set into several mini-sets with a brief rest between each.
Using a single-joint “isolation” movement to failure before performing a heavier multi-joint “compound” movement is called
pre-exhaustion training. A practical example would be leg extensions before front squats (for the quadriceps) or cable flyes before the bench press for the chest.
the heavy compound movement is performed first in the workout and the isolation movements are performed later in the workout.
post-exhaustion training
it is recommended that a high volume protocol of multiple sets of 6–15 repetitions is the prescription for maximum muscle hypertrophy, using a moderate load between 55%–85% of a bodybuilder’s one repetition max in the movement being performed.
German Volume Training
Compensatory Acceleration Training (CAT) simply means
you compensate for improving leverage by accelerating the weight.
Training Past Failure:
Once you hit failure with strict form, keep on trucking! Use some momentum to continue the set. This allows you to do so without pausing or reducing the weight on the bar while maintaining maximum intensity. The lifter with a strong mind-muscle connection and a high tolerance for pain can thrive with this method. Although it’s similar to forced reps, you are not at the mercy of a spotter with cheating movements. This gives you greater control of your training.
Psychological Boost:
Knowing that you have handled a weight in a cheating style boosts your confidence for when you approach the same lift in a strict style.
Control the Negative:
Numerous studies show the effectiveness of heavy negatives on muscle growth. You can handle up to 160 percent more on a negative than a positive. Control the negative portion of the rep in a strict style when cheating on the positive and you will grow bigger and become stronger.
Mechanical Tension, Metabolic Stress, and Muscle Damage:
Cheating correctly creates greater tension in a muscle. By cheating, a set can be taken past traditional notions of failure to greatly increase metabolic stress. Additionally, you can use increased loads that offer greater time under tension, heavy eccentrics, and muscle damage (in this instance, a good thing).
When Not To Cheat:
Risk of injury aside, if you are a competitive lifter, do not cheat on core lifts. Powerlifting is a skill; people get stronger without ever increasing their body weight because they become neurologically more efficient or, in other words, get “better” at the big three lifts.
Cheating correctly
overloads the targeted muscles without assisting the strong part of the movements.
Occlusion training restricts the venous return of blood flow from the muscle. A literal definition of occlusion is “a closure or blockage.”
The purpose is not restricting blood flow to the muscle but inhibiting blood flow return from the muscle, causing the blood to sit in the muscle and experience an entirely new level of cell swelling or, in gym lingo, a huge “pump.”
Bigger Faster Stronger (BFS) workouts are designed for
athletes and are set up in four week waves/cycles. Workouts are thrice weekly off-season; in-season training frequency is reduced to twice a week.
The six core lifts in the BFS program are
the Parallel Squat, Bench Press, Hex Bar Deadlift, Box Squat, Towel Bench Press and the Power Clean.”
The principle of individual differences states that the rate and magnitude of adaptations to training will be limited by our differing genetics.
TRUE
Which principle states that in order for gains to continue, the intensity of the stress imposed must be progressively increased?
Overload Principle
Which principle states that we all undergo stress in three stages: the “alarm stage,” the “resistance stage,” and the “exhaustion stage?”
GAS Priniciple
Which principle states that our bodies will physiologically adapt according to whether we are training aerobically or anaerobically?
SAID Principle
The specificity principle states that we must move from general training to specific and highly specialized training as it relates to our intended goals.
TRUE
