WRT Flashcards
What are the 5 phases of WRT?
- Anatomical Adaptation
- Hypertrophy
- Strength
- Power (Split into Strength/Speed & Speed/Strength - first word being primary focus)
- Peak Maintenance/Transition
As one of the 5 phases of WRT, what is anatomical adaptation (AA)?
(what are the 3 aims and 3 laws?)
3 Aims:
Muscular Endurance
Build foundation of strength
Limit Risk of Injury (by developing ligament & tendon strength)
Bompas Three Laws for AA
1- Develop Joint flexibility
2- Develop ligament & tendon strength
3- Develop core strength
As one of the 5 phases of WRT, what is the hypertrophy phase?
2 Types:
Transient Hypertrophy (pump, not long lasting)
Chronic hypertrophy (longer lasting from sustained training)
As one of the 5 phases of WRT, what is the strength phase?
Aim, 8 types
SEBSRASS
Aim:
-Increase the maximal force in which a muscle or group of muscle can exert.
8 types:
Supra (above) maximal - greatest force possible in a single contraction (1RM), working over 1RM eg/105-125%)
Elastic - ability to overcome a resistance at speed, relying on stretch-reflex action (eccentric>amortization>concentric eg/plyometrics, squat jump)
Ballistic - ability to overcome resistance at speed, rely on ability to produce explosive force in concentric action eg/load & perform concentric action like seated squat jump)
Strength endurance - ability to repetitively express a sustained near max force many times
Relative - ability to apply max force in relation to body weight (strength to size)
Absolute - ability to apply max force, irrespective of size
Strength-speed - ability to produce greatest impulse possible in shortest time against heavy forces (move something heavy fast eg/heavy snatch)
Speed-strength - ability to apply greatest impulse possible in shortest time against a light force (move something light quick)
As one of the 5 phases of WRT, what is the power phase?
Aim, muscle fibres used
Mix of speed & strength
Aim:
Increase maximal force a muscle/group of muscle can exert in short space of time
Optimise type II fibres = muscle growth and total speed.
What are the 8 physiological effects of resistance training?
FPCBNIGS
Improve Fat Free Mass (FFM)
- creates more lean tissue, which=increased lean tissue mass=increased BMR
Protection
- muscle tissue can provide protection from elements & other external effects eg/body contact in sport/fall
CV Function
- strength exercises means CV system is under stress so is being challenged & will physiologically adapt
Blood Lactate Threshold
- massive accumulation of lactic acid in muscle site will result in muscle adapting & being better able to deal with blood lactate build up
Neural Adaptation
- nervous system will become more efficient & able to recruit more muscle motor units
Improved Function
- functional movements become easier as body is challenged through great range of motion & against resistance
Growth Hormone(GH) Release
- big hormone response, esp. from heavy work, where growth is effect from this hormone flooding into body
Stronger Skeletal System
- increased bone density (supports bodies posture & adds to protection from external forces & rigours of age)
What are the 7 Principles of WRT?
List
SOASRAR
Specific
(train for the activity/skill/ability you wish to improve)
Overload
(must progressively load over/above what the bodys accustomed to to stimulate positive adaptations)
Adaptation
(3 stages of Adaptation - alarm, resistance and exhaustion, viewed in GAS principle)
Supercompensation
(if rest&nutritions correct, it super-compensates aka body offers up more than it needs in form of readily available fuel, hormone release&growth through repair)
Recovery
(determined by stimulus, intensity&individual capability-deload/shift of focus)
Accomodation
(if same load&same set of exercises are consistently used time after time the body soon adapts&then stops making progress)
Reversibility
(body will improve with training, however an untimely phase of de-training/reduced volume/complete cessation of all training for prolonged period can cause body to return to untrained state, “dont use it,lose it”)
As one of the 7 principles of WRT, theres “adptation”. What is the principle associated with the 3 stages of adaption?
GAS
General Adaptation Syndrome
States there must be a period of low intensity training or complete rest following periods of high intensity training.
ALARM
Recognition/intro of a new stress-body’s alarm ‘goes off’&initially moves into decline.
RESISTANCE
Body’s instinct to survive&overcome kicks in, body builds up resistance to the stress&attempts to adapt.
EXHAUSTION
Only occurs ‘without’ recovery&when reserves are exhausted persistently-the body begins to shut down to protect you from causing further harm.
What are the 3 principles to WRT session compilation?
EAS
Exercise Order
1 Large muscle groups to small
2 Multi-jointed before single-jointed
3 Alternate push&pull or upper&lower for total body sessions
4 Explosive movements before basic strength.
Repetition continuum
Theoretical breakdown of how certain rep ranges will effect outcome of training, giving optimal rep range guidance for instructors to utilise
Strength-speed continuum
Sequence of exercises ranging from absolute strength to absolute speed. Its important to understand strength-speed continuum as it makes up the derivatives of power (power = force x velocity). At very basic level, improving either side of power equation will increase the outcome of power&potentially athletic performance)
What is meant by:
Muscle origin
Muscle insertion
DOMs
Start point of a muscle
It’s attachment/end point onto the bone
Delayed onset muscle soreness
What is meant by:
Concentric action and Eccentric action?
Shortening effect of a muscle under tension
Lengthening effect of a muscle under tension
What is meant by:
Agonists or Prime movers
Antagonsists
Synergists
Fixators?
Main muscle causing an action to occur
Main muscle that directly opposes the agonist allowing movement to occur by relaxing.
Muscles that help to guide movement by stabilising the joint. Cancelling out any unwanted motion.
Another stabiliser that occurs at a joint while another joint moves
What is meant by:
Isolation movements
Compound movements
Functional movements
Primal/Fundamental movements?
Movement focusing on one specific body part/Joint: Used mainly with prehab/rehab of the body.
Movement that acts over multiple joints involving multiple muscles
Movement that relates to general/specific movements in work/life/sport.
Basic premise of moves that involve push / pull / squat / lunge / bend / twist / gait.
What is meant by:
Supersets
Tri Set/Giant Set
Drop sets
Split routine?
2 exercises back to back without rest
3+ exercises back to back without rest
Work to failure, drop the weight to do more reps, hit failure again & drop wait again, repeat for desired amount of drops
Name given to a micro cycle where different body parts are work on in different sessions
What is meant by:
Pyramids
Run the rack
Pre Exhaust
Rest Pause?
Set & rep structure by which the reps decrease as the weight increases
Different name for dropset
Doing an isolation exercise (full sets and reps) followed by a compound movement (full sets & reps)
Resting during the set but not reducing the weight & continuing until you complete the desired number of reps for the set
What is Periodization?
Logical&systematic sequencing of training factors in an integrative fashion in order to optimise specific training outcomes at pre-determined points.
Involves 2 basic concepts:
Periodization of annual plan
Periodization of biomotor abilities
Periodization is the logical&systematic sequencing of training factors in an integrative fashion in order to optimise specific training outcomes at pre-determined points.
What is the periodization breakdown?
MPPMMSU
Macrocycle
Periods
Phases
Mesocycle
Microcycle
Sessions
Units
Periodization is the logical&systematic sequencing of training factors in an integrative fashion in order to optimise specific training outcomes at pre-determined points.
As part of the periodization breakdown, phases is one the 7 parts. What are the 4 steps within phases?
General Prep Phase (GPP)
Bringing body into balance through general strength & conditioning work to fit requirements of task.
Specific Prep Phase
Works on specific areas/weaknesses to enhance overall performance
Pre Comp
Preparing for comp (could involve tapering to ensure athlete is fully ready)
Comp
Period in competition can include continued training periods or not.
Macrocycles are the periods of time from start to completion date.
What are 3 advantages and 3 disadvantages?
+ Clear sight of goals & end stage.
+ Good prep for coach & athlete etc.
+ Framework to explain path athlete can take.
- Too many things can go wrong in the year so plan may need altering/scrapping.
- Too much to plan in one go.
- Can only plan so far as the coach needs to be reactive if there’s any issues – injury, work etc.
The blocks will increase/decrease in size dependant on goals/length of time in/out season/type of competition
Periodization is the logical&systematic sequencing of training factors in an integrative fashion in order to optimise specific training outcomes at pre-determined points.
What are the 2 types?
Traditional (Sequential)
Focus on 1 variable at a time
Vs
Complex-
Simultaneously training 2/more bio-motor abilities (Power, Strength, Hypertrophy, Endurance) throughout training year
As one of the 2 types of periodization, explain Traditional (Sequential)?
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Created by Matveyev (aka “classic” method of periodization created)
Moving through phases of work over set periods & relationship between building intensity & reducing volume of work is still used today to great effect.
Uses phases of training from high volume/low intensity through to low volume/high intensity
Used as a method of fatigue management
Focus on 1 variable/WRT phase at a time:
AA /Anatomical Adaptation (foundation on which future resistance exercise is built)
Hypertrophy (building of muscles/growth)
Strength (builds strength in prep for more growth & lifting potential)
Power (mixes strength with speed against heavy/light resistance.
Peak Maintenance/transition
Traditional (Sequential) periodization is focusing on 1 variable at a time.
What are the 3 advantages and 4 disadvantages of this type of periodization?
+ Clear sight of where you’re going-efficient & goal focused.
+ Good for beginners as it progresses phases allowing for gradual adaption.
+ May be advantageous if client has limited number of training days available per week
- Due to single phase work an athlete etc can very easily lose early gains made in that phase.
- Little benefit to those involved in sports as multiple energy systems are required.
- Little benefit to sports that have multiple competitions/long competitive season.
- Reduces ‘fatigue’ factor therefore rebound effect reduces & gains may not be as effective (remember body needs to be fatigued & overloaded at times to make more & new gains).
As one of the 2 types of periodization, explain Complex Training?
2
Vertical Integration
Refers to simultaneously training 2/more bio-motor abilities (Power, Strength, Hypertrophy, Endurance) throughout training year
As a 1/2 types of periodization, complex training refers to vertical integration (simultaneously training 2/more bio-motor abilities (Power, Strength, Hypertrophy, Endurance) throughout training year)
Give 4 advantages and 2 disadvantages
+ Able to prevent loss of attributes
+ More sports specific
+ Increased gains across several attributes
+ More interesting
- More complicated to plan
- May increase training load dramatically (more sessions to hit the several attributes being trained)
Mesocycles are the amount of months spent between start and end of goal.
What are the 8 acute training variables in this?
VIRFRDCE
Volume (frequency/sets)
Intensity (rep range)
Rest/Recovery
Frequency
Rest
Density
Complexity
Exercise Order
Mesocycles are the amount of months spent between start and end of goal.
What are the 3 terms used in Mesocycle design?
Linearity
Progressing a training stress/fitness characteristic in linear fashion throughout mesocycle (equivalent to “progressive overload” for single/multiple factors)
Undulating (aka up & down)
Changing training volume &/or intensity to expose body to different stressors often within each micocycle (week)
Conjugate
Regularly changing training stressors with purpose of training different physical characteristics simultaneously eg/West Side Barbell doing max strength days&dynamic explosive day within same micro cycle (week)
Mesocycles are the amount of months spent between start and end of goal.
What are the 2 different types of loading in mesocycles? Give a brief example of each
Ascending step loading
Ascending volume of training within a given mesocycle from low/medium to very high
Eg/volume has increased across the period allowing for adaption & improvement
Descending step loading
Descending volume of training within a given mesocycle from very high to low/medium
Eg/descending volume loading to create over reach&over compensation adaption-initial week creates heavy fatigue & by keeping the next sessions close together, fatigue gradually creeps. Following several mesocycles a lower volume mesocycle will likely be planned in to reduce fatigue levels
What are the NSCA reccomendations for hypertrophy?
Include reps, intensity, sets, rest
6-12
67-85%
3-6
30-90 seconds
What are the NSCA reccomendations for maximal strength?
Include reps, intensity, sets, rest
1-6
85-100%
2-6
2-5 minutes
What are the NSCA reccomendations for power?
Include reps, intensity, sets, rest
1-5
75-95% (rep dependent)
3-5
2-5 minutes
Mesocycles are the amount of months spent between start and end of goal.
What are 6 well known mesocycle programs?
Westside Barbell Method
Wendler 5.3.1
Starting Strength
German Volume Training
Smolov Squat Program
Russian Squat Routine
Anatomical adaptation training is the process of ‘getting ready to train’. Bompa has 3 laws associated with it.
What are the 3 types of sessions you could do for AA training?
Structed weights lesson
As part of a Circuit
Body pump/Body Balance session, Pilates/Yoga
What are the 5 Health and safety risks associated to FREE Weights Resistance Training?
All equipment must be correctly racked and stored.
Collars must be used.
Risk levels increase if solo lifting (no spotter/first responder).
Apply Manual handling techniques to equipment movement.
Do not walk into weight lifting area when in use.
What are the 6 advantages and 4 disadvantages of using free weights in the gym?
+ Many different exercises can be carried out.
+ Complex exercises stimulate nervous system & greater improve coordination.
+ Involves stabilisers & fixator muscles during movements.
+ Movement is unrestricted, greater ROM.
+ Cheaper than machines.
+ Greater functional cross-over.
- More experience is required to use correctly.
- Higher risk of injury & incorrect form due to more complex techniques.
- May require additional equipment.
- Training partner required for some exercises.
What are the features of free weights?
Aka the differences between Barbells, Olympic bars and Dumbbells.
OLYMPIC
- Have standardised sizes & weights (male bar=7ft&20kg, female bar=6ft&15kg).
BARBELL
- Bi-lateral so stronger side may dominate.
- Have restricted movement compared to dumbbells
DUMBBELLS
- Dumbbell exercises require more co-ordination
- Dumbbell weight is restricted– Eg; max weight 50 kg in Arena.
In relation to using free weights, why do we spot?
What 3 things should be done when spotting?
For safety so if lifter fails to lift the weight, it can be safely removed.
Used to enhance the set by allowing spotter to aid the lift so the lifter achieves more reps (but should be limited to last couple of reps)
Demonstrate varying spotting techniques for different exercises:
- Ensure correct use of communication (your bar, my bar, Your bar)
- Spotter must pay full attention to lifts
- Bear Hug technique=recognised spotting technique for squatting
. What is involved when performing a strict press?.
Generic
Keeps knees straight & legs steady, generating power from upper trunk & using rest of body to stabilize.
Since primarily uses shoulders & arms, for most athletes strict pressing is “weakest” compound lift in terms of overall poundage. But that makes big numbers all the more impressive, because technique has to be dialled in & shoulders have to be strong.
Strict press involves keeping knees straight & legs steady, generating power from upper trunk & using rest of body to stabilize.
What are the 3 steps to performing a strict press?
1 - Pressurize&brace trunk, pushing bar aggressively off shoulders, pulling head back out the way so you can move the bar in as direct a line as possible, slightly backward into the overhead position.
2 - Spread elbows out to move them under the bar as you press. As the bar passes, push head forward through arms to establish a strong overhead lockout with bar over base of neck.
3 - Reverse motion to return bar to shoulders.
Don’t bend the knees or bounce into your legs.
What is the purpose of a strict press and 4 common faults?
Simple overhead pressing strength exercise that can be used to support the jerk & to teach & train upper body mechanics for push under jerk.
- Taking too wide a grip/too narrow a stance
- Letting core collapse & back arch (keep pelvis in neutral position & core braced through entire lift)
- Letting chest fall forward (squeeze shoulder blades back slightly so chest stays upright)
- Pressing around head instead of tucking in chin (don’t shift bar path out & around head)¬ driving head through.
What are the 8 steps to complete a push press?
1 Stand with heels hip-width &toes turned out
2 With weight balanced slightly more toward heels but full foot in contact with floor & bar in jerk rack position (between throat & highest point of shoulders)
3 Shoulders protracted & slightly elevated, hands as deep under the bar as possible, grip relaxed, elbows down but in front of bar & out to sides.
4 Dip by bending at knees only with trunk vertical & maintaining balance to a depth of approximately 10% of your height.
5 Brake as quickly as possible in the bottom & drive straight back up aggressively with legs to accelerate barbell upward maximally.
6 As you finish the extension of the legs, push bar up & slightly back with arms to preserve as much bar speed as possible, pulling head back to clear a path.
7 Drop back to flat feet but keep legs tight with knees straight as you finish pushing bar into a locked out position overhead with head pushed through arms again to position bar over base of neck.
8 Lock out & hold forcefully for a moment before lowering bar for subsequent reps
What is the purpose of a push press? How many steps are there to complete it?
An effective supplementary exercise for jerk that trains same dip&drive as jerk
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What are the 6 steps to completing a power jerk?
1 Stand with heels hip-width&toes turned out, with weight balanced slightly more toward heels but full foot in contact with floor.
2 Hold bar in jerk rack position (between throat& highest point of shoulders), shoulders protracted & slightly elevated with hands as deep under bar as possible, grip relaxed, elbows down but in front of bar & out to sides).
3 Dip by bending at knees only with trunk vertical& maintaining balance to depth of approx 10% of your height.
4 Brake as quickly as possible in bottom & drive straight back up aggressively with legs to accelerate barbell upward maximally.
5 As you finish extension of legs, push bar up & slightly back with arms to preserve as much bar speed as possible&quickly move feet into squat stance as you punch elbows into a secure overhead position&sit into partial squat (any depth above parallel squat=considered power jerk, below=squat jerk)
6 Secure & stabilize bar before recovering to standing position with bar still overhead.
What is the purpose of a power jerk? How many steps are there to performing it?
Can be a lifter’s chosen style of jerk in competition
As training exercise, it serves weightlifters as a way to train better
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The deadlift can be used by new lifters and those severely lacking in basic strength.
What are the 8 steps to performing a deadlift?
1 Stand with feet hip width, toes turned out slightly, shins as close to bar as possible.
2 Take overhand/mixed grip on bar, slightly outside shoulder width, hinge at hip to roughly 50-60 degrees.
3 Assume starting position with shoulder joint above bar&upright posture, weight through mid foot & heels.
4 Brace trunk forcefully with back extended & lift by simultaneously extending knee & hip, push with legs through floor.
5 Keep core tight&lumbar-pelvis in neutral throughout the movement aswell as maintaining strong neutral scapula position.
6 Keep bar as close as possible to legs & maintain whole foot balance until reaching standing position.
7 Finish at top with tight legs, glutes&abs to ensure complete knee&hip extension.
8 -Lower under control by breaking at hips early & flexing at hip whilst pushing gluteals back, maintaining neutral spine (weight touches NOT crashes into ground)
What are the 6 steps to completing a sumo deadlift?
1 Very wide stance, feet facing out.
2 Hands come between legs, in a grip comfortable for lifter.
3 Back in a more upright position, neutral spine throughout
4 Engage core & extend through knee & hip, contracting legs & glutes.
5 Return to start position by maintaining neutral spine & flexing at hip & knee
6 Strain felt through adductor muscle groups.
What are the 6 steps for performing an RDL?
1 Lift bar up to standing position, hinge at hip whilst keeping fixed straight/slightly flexed knee position
2 Lower weight as if running paint roller down legs.
3 Maintain neutral spine throughout movement.
4 Lower weight to furthest point possible through hamstring range.
5 If hamstrings=flexible, can be performed on box for greater range beyond feet.
6 Return to start position by extending through hip
In relation to performing a backsquat, what are the 4 steps to UNRACKING the bar (set up)?
Outline the 3 steps for stepping back from the rack too
- Set up bar in appropriate rear rack position.
- Approach underside of bar placing hands in grip (like W), feet just outside shoulder width&flat on floor, with weight through mid foot, heel & feet turned slightly out.
- Choose high/low bar back squat
Screw heels into ground, tighten core & with firm grip pull down with arms into body – ‘W’ - Lift the bar standing upright
- Step back with one leg&screw foot through heel into ground.
- Step back with other leg trying to take your squat stance to avoid shifting & adjusting body.
- Look down&adjust feet as necessary with minimal disturbance.
In relation to performing a backsquat, what are the 4 steps to DOWN & RETURN PHASE?
- Break at hips & knees simultaneously reaching back with hamstrings whilst pushing knees out.
- Maintain angle of trunk with shins
- Squat so hips drop below knees, maintaining neutral spine throughout
- Keep tightness through body, mainly core & glutes, returning to start position.
The bear hug technique is a way of spotting during a back squat, with the spotter squatting with the squatter. They will take up passive bear hug position with arms around but not holding the squatter.
When squatting, safety bars can be used, how are they set up?
Alternatively, how does a squatter safely bail a bar?
- Set up safety bars to slightly below squat depth
- If they’re unable to complete the rep, they simply lower the bar under control to safety bars & step out.
- Only performed on correct lifting platform ensuring space around platform is free from obstruction/passers by.
- If cannot rise from bottom of squat they’re to explosively jump forward pushing bar back as they jump forward to ensure it doesn’t land on back.
In relation to performing a front squat, what is the 1 step to UNRACKING the bar (set up)?
Outline the 3 steps for stepping back from the rack too
- Set up in front rack position, hands just outside shoulder width, elbows at 90 degrees, brace core & unrack.
- Step back with one leg & screw foot through heel into ground.
- Step back with other leg trying to take your squat stance, avoid shifting & adjusting body.
- Look down & adjust feet as necessary placing heels hip width/slightly wider & turn toes out 15-30 degrees from center line.
- Pressurize & brace trunk forcefully with lower back in its neutral curvature & upper back flattened as much as possible.
In relation to performing a front squat, what are the 5 steps to DOWN & RETURN PHASE?
- Bend at knees & hips together to squat as directly down as possible, maintaining even balance, weight mid to backfoot.
- Keep knees in line with feet & push knees out
- Full depth=knee joint closed as much as possible while maintaining whole foot balance & neutral spine (if don’t yet have mobility to squat to full depth, squat as deep as possible while maintaining proper back position & balance).
- Maintain tension throughout legs & trunk all way through the bottom & accelerate back up while maintaining upright posture & whole foot balance.
- Release small amount of air as you stand without compromising trunk rigidity if needed to avoid dizziness.
What are the 4 advantages and 3 disadvantages of back squatting?
+ Lift more weight
(results strongly suggests back squat is best variation for lifting heavy weights)
+More balanced leg development
(front squats just emphasize quads)
+ Easier to learn
(front rack can be hard)
+ Standard measure of strength
(often used to assess lower-body strength)
- Increased lower back stress
(more stress on lumbar spine, intervertebral discs&ligaments when leaning forward to keep weight over feet&increase glute&hamstring engagement-exisint lumbar injuries prefer front squat) - Hard to escape from if unable to complete rep
- Can cause shoulder pain
(reaching back to hold barbell during back squats can prove uncomfortable, if not impossible)
What are the steps to performing bench press?
Consider grip and feet stance set up, and braced extension (performing rep)
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Grip
- Set bar to appropriate height for lever length, get under bar so it’s set at eye level.
- Standard bench grip, fingers/thumb wrapped, wrists neutral.
- Set shoulder blades back to generate torque off bar.
- Elbows to be maintained at 30-45* angle from plane of body.
Stance:
- Feet stance=wide, feet flat&screwed into ground, knees pushed out&shins vertical
Braced Extension:
- Create arch in back but not over pronounced (should help set shoulder blades)
- Brace abs, take control of bar pushing up
- Control bar eccentrically remembering elbow angles&as bar comes to natural stop meeting chest, press bar back up breathing out.
How should someone spot a bench press?
Spotter will aid lift off rack with presser & will give the command “Your Bar”, presser replies “My Bar” & takes control of bar.
The spotter will follow bar & if needed help/take control of bar to aid presser back to rack position.
What are the 4 steps to performing a bent over row?
- Deadlift bar to standing position using standard posture for lift, flexing at hip to about 60-70 degrees
- Maintain small knee bend so hamstrings, glutes & lower back are ‘loaded’.
- Allow arms to fall naturally into straight line between shoulder, elbow & wrist.
- Tighten core, retract shoulder girdle & deep neck flexors.
- Flex at elbows pulling bar into stomach until bar contacts lower abdomen & return under control.
Define rep max
What are the 4 main purposes of 1RM?
Maximum amount of weight that can be performed in a specified number of repetitions for a given exercise
- Powerlifting competition
(determine points against body weight category therefore is a ‘relative’ strength competition)
-Training for power
(use of 1RM as part of working sets) - Monitor strength progression
(shows both rate & speed of training effects in terms of getting stronger) - Determining load
(to programme load expressed as a % there needs to be a marker placed to decipher that load in each phase of work. If done regularly enough, loads can be tweaked for greater gains)
What is the protocol for a 1RM test?
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Instruct to warm up with light resistance (5-10 reps)
Rest 1 minute
Estimate warm up load allowing 3-5 reps (add=upper 4-9kg/5-10%, lower- 14-18kg/10-20%)
Rest 2 minutes
Near max 2-3 reps (add=upper 4-9kg/5-10%, lower- 14-18kg/10-20%)
Rest 2-4 minutes
Increase load (add=upper 4-9kg/5-10%, lower- 14-18kg/10-20%)
Attempt 1RM
If successful, rest 2 minutes & repeat previous 2 steps
In relation to 1RM testing, what is the protocol for if an athlete fails their 1RM?
3
How many attempts should ideally be taken?
Rest 2-4 minutes
Decrease load (subtract=upper 2-4kg/2.5-5%, lower 7-9kg/5-10%)
Then back to increasing (add=upper 4-9kg/5-10%, lower- 14-18kg/10-20%)
Continue increasing until only one rep can be performed with good technique (1RM ideally measured in 5 attempts)
What are 4 advantages of performing a 3RM rather than a 1RM?
+ Psychological stress is in reference to the weight (calm knowing not hitting 1 rep),
1 RM can create fear of failure which is inevitable
+ 2nd rep better (achieving first rep will ensure confidence is in place to attempt a second. Alternatively lifting 1RM can create fear of failure & indeed will this to occur)
+ Safety (lifting with more control will ensure safetys upheld)
+ Without need to lift 1 RM (calculation can be made to predict 1 RM from a 3 RM test)
What are the 4 advantages and 3 disadvantages of using fixed weight machines?
+ Novice users at an advantage early in their lifting experience & eliminates need for spotter (benefits lone trainer)
+ Focuses on one muscle group at a time (good for body building & rehab).
+ Goes through specific range of motion, (god for starting strength training/rehabilitating from injury)
+ Quick & easy for group workouts
(adjusting resistance)
- Not functional to everyday movements.
- Focuses on one muscle group at a time (use various muscle groups simultaneously in sport & daily activities)
- When increasing weight, must add whole/half plate (usually 10/15 lbs which may be too large of an increase for some) &amount of weight on some is limited
What are the 6 factors affecting hypertrophy?
Volume
Mechanical Tension
Muscle damage
Metabolic stress
Genetics
Hormone Levels
Hypertrophy often relies heavily on ‘Time Under Tension/Load’, TUT
In which 4 ways can this be achieved?
Multiple sets/rep out
Reduced recovery time
Very slow velocity eccentric & static holds
Increased weekly volume
What is the aim of hypertrophy and how is it typically programmed (routine)?
What are the 4 effects of hypertrophy?
Designed to increase cross-sectional area of muscles which occurs in both transient & chronic states.
- Programmed utilising a split routine (by body area/specific body part to emphasise growth of particular area (some respond well to short sessions, others to longer-key emphasis being as soon as theres severe drop in performance, session should come to a close)
- Increase muscle size to desired level by taxing ATP/CP stores
- Increase in actin & myosin contractile protein filaments
- Refine all muscle groups of body
- Improve proportion among all muscles of body
The aim of maximal strength is enable the body to produce more force for a given movement or action.
What are the 5 physiological changes that are likely to occur as a result of maximal strength training?
- Increase protein (actin & myosin) content of muscle to increase muscle density & tone
- Increase thickness of muscle site to induce chronic hypertrophy (long term increase)
- Increase HGH release & increase Testosterone production
- Improved speed of motor unit recruitment
- Greater Fast Twitch motor unit recruitment
In relation to STRENGTH training, what is the Concentric Max Load Method?
- 85-100% intensity
- 1-6 reps x 2-6 sets
- Rest intervals: 2-5 mins
- Controlled movement but aim to accelerate weight as fast as possible for FT recruitment
- Determining appropriate loading method (step load etc)
In relation to STRENGTH training, what is the Eccentric Max Load Method?
- Use sparsely & in combo with Concentric Max Load Method for short periods only x 1 per week
- Reserved for lifters with 2-4 years experience
- 105%+ in excess to 160% - dependant on ability
- Same rep/set range as for Concentric Max Load Method
- Assistance from spotter on the concentric action is a necessity.
What should be considered when designing a strength program?
- How to split (exercise, muscle group, whole body)
- How long should a cycle be
- Assistance work (how to utilise, what type of exercises)
- Training age of athlete
- Goals of athlete (get strong at one movement/many)
- Functional strength/specific strength
Define accessory work
What are the 5 types of accessory work?
What are the 2 main areas of focus?
‘subordinate’/‘supplementary’ item.
Something non-essential, but desirable, that contributes to an effect or result.
- Compound ‘support’ exercise
- Isolation strength (related)
- Related assistance work – grip work etc
- Rehabilitative
- Core
- Max strength or Speed strength
What are the accessory guidelines for max strength focused days?
Load
Volume
No. exercises per day
No. sets per exercise
Avg. rep range per set
Rest between sets
Total training time
Variations and progressions
Load: High
Volume: Moderate
No. of exercises per day: 3-5 individual accessory movements per day
No. of sets per exercise: Roughly 2-4
Avg. rep range per set: Roughly 5-12 per set.
Rest: 1-3 minutes between sets
Total training time: Complete within 60 minutes
Variations: Perform same accessory movements for max of 1-3 weeks
Progression: Aim to improve accessory work weekly (improvements will lead to improvements in big lifts)
What are the accessory guidelines for speed strength focused days?
Load
Volume
No. exercises per day
No. sets per exercise
Avg. rep range per set
Rest between sets
Total training time
Variations and progressions
Load: Low
Volume: High
No. of exercises per day: 4-5 individual accessory movements per day
No. of sets per exercise: Roughly 2-4
Avg. repetition range per set: Roughly 12-20.
Rest: 1-3 minutes between sets
Total Training Time: Complete training session within 60 minutes
Variations: Perform same accessory movements for max of 1-3 weeks
Progression: Aim to improve accessory work weekly (improvements will lead to improvements in big lifts)
Accessory work is a ‘subordinate’/‘supplementary’ item, something non-essential, but desirable, that contributes to an effect or result.
What are the 4 ways to progress accessory work?
Using more weight
Completing more repetitions
Using larger range of motion (ROM)
Using a longer period of time under tension/load
(TUT).
What is a:
Macrocycle
Mesocycle
Microcycle?
Macrocycle
Period of time from start to completion date.
Mesocycle
The amount of months spent between start and end of goal.
Microcycle
These break up your meso into smaller programmable components.
What are:
periods
phases?
Periods
Break up your macrocycle into 2 blocks of prep & competition, eg/pre-season & in-season.
Phases
Further breakdown your periods into more specific portions. Prep needs a non specific & specific phase, competition will have a period just before competition & whilst in the event or season etc.
What are:
sessions
units?
Sessions
Each session gives workouts within a week (microcycle).
Units
These express volume & intensity of each individual workout.
