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52 Cards in this Set
- Front
- Back
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define periodization
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"organized division of the training year"
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name the 3 phases of Matveyev's training year and their durations
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preparation period 1, preparation period 2 (5-7 months), competition period (3-4 months) (transition period) (4-6 weeks)
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in Matveyev's training year what are the general trends?
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decreasing volume and increasing intensity
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purpose of bodybuilding?
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muscle hypertrophy - not always relevant to performance
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purpose of strength training?
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specialized mode of neuromuscular stimulation
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define strength
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the ability to produce force, muscle tension, or joint torque in a given context
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define absolute strength
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the 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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define 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 does not increase relative strength (which improves performance) while percentage of lean body mass is increasing?
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that there is an overemphasis on muscle hypertrophy
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define circuit training
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a popular form of resistance training in which there is only a general means of exercising the body without a regard for specificity
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research supports the theory of specificity based on its effect on what 6 things?
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type of muscle contraction
movement pattern area of movement speed/velocity of movement force contraction metabolism |
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define specificity training
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exercising in a highly specific way to improve those 6 factors
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define simulation and when is it inadvisable
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simulating a sporting movement with light added resistance over the full range of movement or with heavier resistance over a restricted range
with significant resistance or too close to competition as it can confuse neuromuscular patterns |
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how should free weights and other bodyweight exercises be used and why?
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in supplementation to resistance training because it can disrupt specificity of the first 5 principles
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define the progressive overload theory, when isn't it best, and what does it make important?
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just keep on adding more weight
need periods of decreased loading intensity to avoid burnout and injury periodization so the athlete can peak for specific competitions |
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define fitness
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the ability to cope with the demands of a specific task efficiently and safely
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trends for loading
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increasing strength and power
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trends for reps/set
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increasing the most for endurance but slightly for hypertrophy
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trends for sets per exercise
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increase for strength and hypertrophy
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trends for rest
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decrease for endurance
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trends for duration
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increase the most for endurance but also slightly for hypertrophy
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trends for speed
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increase for power, decrease for endurance
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trends for training sessions/week
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increase for endurance, then hypertrophy
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why are the concise training programs given in bodybuilding magazines problematic?
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they focus almost entirely on developing primary movers involved in a given exercise and make little mention of the stabilizing muscles
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what do all motor actions involve?
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a continual interplay between stability and mobility
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some recommend that in resistance training one should progress from large to the smaller 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 four things outside of actual training factors that you have to take into account about the person you are designing it for?
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mental state, time available, injuries, preferences
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where would you use the most energy - 8 sets, 1 rep at 435lbs or 4 sets, 2 reps at 435lbs?
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8 sets 1 rep, due to the momentum, starting the lift is hard because there is no elastic energy
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how long does it take for your muscular system and nervous system to recover?
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24-48 hours
48-72 hours |
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what are 6 guidelines for lifting?
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never lift when tired
minimum 4 hours between workouts record workout in reps/sets/load record assisted reps with an A don't work out hard before bed - could interrupt sleep allow your body and nervous system time to recover |
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what determines the effect of the exercise?
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muscle tension and degree of coordinated neuromuscular coactivation rather than the load lifted
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define hypertrophy
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increasing the size of muscle components
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define sarcomere hypertrophy and what is it better stimulated by
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growth of contractile components of muscle fibers
olympic lifts |
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define sarcoplasmic hypertrophy and what is it better stimulated by?
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growth of structures surrounding the contractile elements
bodybuilding |
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define hyperplasia - what is the support for it?
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increasing the number of muscle components
the number of myofibrils and mitochondria do increase within a tissue |
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how do you induce hyperplasia? hypertrophy?
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increased load, decreased reps
decreased load, increased reps |
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what can be detrimental to the acquisition of strength?
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prolonged aerobic activity and multiple high repetition of heavy bodybuilding or circuit training may inhibit growth of contractile muscle fibers
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define plyometrics
give an example what does it enhance? how can it lead to serious injuries? |
involuntary stimulation of the muscles with eccentric contraction and isometric explosion followed by a sudden stretch preceding the voluntary concentric effort
depth jump reaction time, explosive strength and speed-strength if used by the unprepared or unskilled |
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what are the 4 types of muscle fibers and where are they found?
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slow twitch - inside of muscles
fast twitch - outside of muscles slow oxidative glycolytic and fast oxidative glycolytic - get mostly from training |
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what differentiates the muscles fibers?
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the nerves that innervate them
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what does neuromuscular conditioning do?
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lets you recruit more motor units which help to fire the muscles
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describe the accumulation phase
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it's extensive training
high volume and low resistance |
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describe the intensification phase
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it's intensive training
low volume and high intensity |
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what are the 3 aspects of basic strength
what is important in addition to these 3 aspects |
load, repetitions, sets
the level of the individual in training years, relative strength of the individual, type of contractions |
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define function
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the control and communication processor in the nervous system
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define structure
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the quantity and quality of the biological make-up of the musculoskeletal system
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what can strength training do that machines can't?
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properly develop the 3D mobility and stability of all joints and limbs
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what does the production of strength depend on? (5)
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number of muscles fibers active
the rate at which fibres are firing how long the fibers can sustain a contraction how many inhibitory neurons are active the sequence of recruitment of fibers or individuals muscles in a particular muscle group |
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define open chain exercise
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terminal joint is free
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define closed chain exercise
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terminal joints meet some considerable external resistance
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where does the greatest muscle tension usually occur? what happens during this time?
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transition phase between the 2 directions of movement and any acceleration or deceleration occurring then (isometric phase)
vital amount of muscle and other soft tissue strengthening |
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what is the strength of women believed to be compared to a male of same mass and age
what is the difference due to? |
2/3
greater percentage of lean muscle mass in man |
