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SEM 2 Strength & Conditioning > Week 05 > Flashcards

Week 05 Flashcards

1
Q

Power =

A

force x velocity

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2
Q

Power can be measured by…(3)?

A
  • velocity of bar movement
  • Rate of force development (isometric, isokinetic, testing modes)
  • Explosive performances (speed, acceleration, vertical jump height)
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3
Q

Why do we care about power?

A

The rate at which can develop force is probably the most important factor in terms of athletic performance
- it is also related to injury mechanisms, determine starters and experienced

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4
Q

____ _____ muscle fibres may be a determinant for power produced

A

fast twicth

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5
Q

Neural components affecting power (4)?

A
  • Neural drive (V wave mostly)
  • Motor unit recruitment
  • Rate coding / discharge rate ; how quickly we send signals to muscle
  • Motor unit synchronisation (less evidence)
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6
Q

Do women and men have the same amount of muscle fibres?

A

Yes, mens fibres are just larger

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7
Q

Men have higher proportion of muscle area from the _____ isoform, women higher area from ____

A

Men type II, women type I

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8
Q

What are two important aspects of having high power?

A
  • Supraspinal output (V wave)

- Ability to rapidly recruit type II motor units (and maintain a high firing rate)

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9
Q

What power % is most effective for increasing unloaded contraction velocity?

A

0% Fmax

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10
Q

What power % is most effective for increasing muscles strength?

A

100% Fmax

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11
Q

What power % is most effective for increasing peak muscular power in isolated muscle actions?

A

30% Fmax

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12
Q

In RT population, if we do a strength training protocol will we see an increase in strength AND power?

A

No, only strength

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13
Q

If we do strength training AS WELL AS power based training, will we see an increase in strength AND power (in novices)

A

Yes

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14
Q

It is expected that responses in elite athletes will be of _____ magnitude than of beginners

A

Lower

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15
Q

High ____ training can increase hypertrophy in novices

A

velocity (not load)

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16
Q

Power could be measured by(3):

A
  • velocity of bar movement
  • Rate of force development
  • Explosive performance (speed, acceleration, etc)
17
Q

Maximal force output of a muscle typically takes …..

A

> 300ms to develop

18
Q

What is likely the most important factor in terms of athletic performance …?

A

The rate in which we can develop force

19
Q

An ___ of _____ twitch muscle fibres increases power

A

increase, fast twitch

20
Q

What is strongly related to the ability to produce force

A

muscle fibre types

21
Q

RFD =

A

change in force / change in time

22
Q

Neural involvement of power is mostly driven by the H or V wave ?

A

V-wave

23
Q

What is the main factor in neural involvement of power?

A

Motor unit recruitment (how quickly we can recruit motor units)

24
Q

What does the rate of coding / discharge rate mean…?

A

How quickly we can send signals to the muscles

25
Q

What is the difference between men and womens muscle fibre types?

A

Men the same number, but larger fibres types than women

26
Q

Two factors that will likely increase power?

A
  1. Supraspinal output

2. Ability to rapidly recruit type II (maintain high firing rate)

27
Q

Up to 75ms RFD -> predominantly from…?

A

neural involvement

28
Q

Longer than 75ms RFD -> predominantly from ….?

A

intrinsic muscle properties (and still neural involvement)

29
Q

0% Fmax is most effective for…

A

increasing unloaded contraction velocity

30
Q

100% Fmax is most effective for….

A

muscle strength gain

31
Q

30% Fmax is most effective for…

A

increase peak muscular power in isolated muscle contractions

32
Q

Why should beginners train for strength first before power?

A

Strength training will also increase power, but power training will not increase strength

33
Q

In 24 week RT program, the first 12 weeks had the most….?

A

Hypertrophic and changes in force-time characteristcs

34
Q

The _____ of training in the 12-24 weeks influenced the adaptation in early force development characteristics

A

specificity

35
Q

There was an increase in ?????? up to 16 weeks

A

explosive power

36
Q

However, in trained individuals, RT itself is may not be specific enough to improve _____

A

Power

37
Q

In novices, changes in neural adaptations seem strong enough to overcome possible detriments from…

A

type IIx fibres types conversions into type IIa

38
Q

Power in (0-50ms) in isolated joint movements is best explained by (3):

A
  1. contractile properties of the muscle
  2. early neural drive
  3. more so by total strength as duration of contraction increases

SEM 2 Strength & Conditioning (8 decks)

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