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30 Cards in this Set
- Front
- Back
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periodization
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"organized division of the training year"
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who suggested the year be divided into 3 parts and 4 phases? what are they? what are the general trends of the phases as they progress?
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Matveyev
1 - preparation period 2 - preparation period 3 - competition period 4 - transition period volume, intensity, general time frame increasing intensity, decreasing volume and time period |
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bodybuilding
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all about muscle hypertrophy, not always relevant to performance
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strength training
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specialized mode of neuromuscular stimulation
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strength
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ability to produce force, muscle tension or joint torque
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absolute strength
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greatest muscular force or torque which can be produced involuntarily and is always greater than competitive maximal strength which is generated voluntarily
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relative strength
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strength in a given exercise divided by body weight
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what does it mean if resistance training doesn't improve relative strength?
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there is an overemphasis on muscle hypertrophy and this added weight could be detrimental to performance
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circuit training
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popular form of resistance training - general means of exercising without regard for specificity
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what does specificity have an effect on? 6
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type of muscle contraction
movement pattern area of movement speed of movement force contraction metabolism |
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specificity training
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exercising to improve in a highly specific way
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simulation
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of a sporting movement with light added resistance over the full range of movement or heavier resistance over a restricted range of movement - inadvisable with significant resistance of close to competition
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what is the problem with exercise machines?
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they can disrupt the specificity of the first 5 principles - free weight should be used
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progressive overload theory
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keep adding weight - NOT always the best
needs periods of decreased loading intensity to avoid burn out (periodization) |
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fitness
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the ability to cope with the demands of a specific task efficiently and safely
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what are the important trends in a resistance training routine?
for strength and power? for endurance? for strength and hypertrophy? for power and endurance? |
increased loading
increased reps, rest, duration and training/week increased sets increased speed |
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what is the major problem with the concise training programs given in bodybuilding magazines?
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they focus on primary movers and avoid the stabilizing (tonic muscles) and all motor actions involve a continual interplay between stability and mobility
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some recommend that resistance training should move from large to small muscle groups, what does this depend on?
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the after effect of each training action
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what are the 4 factors outside of actual training to take into account when designing a program?
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mental state, time available, injuries, preferences
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name 7 guidelines for lifting
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never lift when tired
minimum 4 hours between workouts always record sets/reps/load record assisted reps with an A don't work out hard before bed allow your body and nervous system ro recover - takes 48hrs for muscular recovery and 48-72 for the CNS |
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according to newton's second law, why can lighter loads produce a force as large as heavier loads?
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F=ma, acceleration of lighter loads is higher
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rather than the load lifted, what determines the effect of the exercise?
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muscle tension and degree of co-ordinated neuromuscular activation
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what do most trainers use to prescribe sport-specific training?
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force-time curve
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hypertrophy
sarcomere hypertrophy sarcoplasmic hypertrophy |
increasing the size of muscle components
growth of the contractile components of muscle fibers (actin-myosin complex) - better stimulated by olympic lifts growth of structures supporting and surrounding the contractile elements (sarcoplasm) - better stimulated by bodybuilding |
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hyperplasia
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increasing the number of muscle components
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how to induce hyperplasia?
hypertrophy? |
increased load and lower reps
decreased load with higher reps |
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plyometrics, example?
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involuntary stimulation of the muscle with eccentric contraction and explosive isometric action followed by a sudden stretch preceding the voluntary concentric effort
depth jump - start at low height, jump off and immediately jump back up upon landing |
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what can plyometric training enhance?
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reaction time, explosive strength and speed-strength
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what are the 4 muscle fiber types? where do their major differences arise?
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slow twitch - inside
fast twitch - outside fast-oxidative glycolytic and slow-oxidative glycolytic - get mostly from training innervation |
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are athletes made or born?
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both - must be born with proper biological make up, but neuromuscular responses can be conditioned to determine how efficiently muscle fibers work and lets you recruit more motor units
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