Week 7

Question 1

What are the basic components for determining adaption?

Answer 1

1. Magnitude of force
2. RFD
3. Mechanics of the movement/task

Question 2

What is more important for hypertrophy, load magnitude or training until failure ?

Answer 2

Training to failure

Question 3

What’s the optimal rep range for hypertrophy ?

Answer 3

Using a weight the allows you to reach between 1-3 RIR

Question 4

Muscle CSA is a key contributor to what capacity ?

Answer 4

Strength-endurance

Question 5

When talking of strength training intensity, less then 5 rep range of intensity will stimulate more central or peripheral adaptations?

Answer 5

Central

Question 6

In terms of training history, what is a good marker that someone may be ready to increase their volume/intensities ?

Answer 6

Their lifts are around 1.5xBW

Question 7

RFD comes down to what two factors ?

Answer 7

1. Maximum force (“strength”)
2. Time to reach given % of force

Question 8

What is the basic formula for “stiffness”

Answer 8

Applied force/Change in length

Question 9

For RFD, with a low GRF movement (CMJ), will the body use more active or passive components of stiffness?

Answer 9

Active

Question 10

What is early and late RFD? Give an example for each

Answer 10

Early = 50-150ms, explosive with minimal contact time, think sprinter

Late = >150ms, velocity with longer contact times, think weightlifter

Question 11

What is the basic formula for RSI?

Answer 11

Flight time/contact time

Question 12

What are the plyometric volume guidelines

Answer 12

40-60 contacts

Question 13

Why is it important to not fatigue an athlete prior to doing explosive or strength based movements ?

Answer 13

Central fatigue reduces neural drive