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Questions and Answers
What principle relates to adapting to unaccustomed stress in training?
What principle relates to adapting to unaccustomed stress in training?
The SAID principle stands for Specific Actions Increase Demand.
The SAID principle stands for Specific Actions Increase Demand.
False
What is meant by 'Reversibility' in training principles?
What is meant by 'Reversibility' in training principles?
The loss of fitness when training is stopped or reduced
When training loads increase too much, it can lead to ______.
When training loads increase too much, it can lead to ______.
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Which of the following best describes the 'Law of Diminishing Returns'?
Which of the following best describes the 'Law of Diminishing Returns'?
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Match the training concepts with their definitions:
Match the training concepts with their definitions:
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Unilateral training is less specific but can be beneficial for certain sports.
Unilateral training is less specific but can be beneficial for certain sports.
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What is 'supercompensation' in the context of training?
What is 'supercompensation' in the context of training?
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How does the pennation angle affect muscle performance?
How does the pennation angle affect muscle performance?
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What is NOT a factor affecting the torque curve in resistance training?
What is NOT a factor affecting the torque curve in resistance training?
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Which type of strength curve is characterized by increasing force generation from the bottom to the top of a movement?
Which type of strength curve is characterized by increasing force generation from the bottom to the top of a movement?
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Which of the following best describes how the angle of pull impacts muscle efficiency?
Which of the following best describes how the angle of pull impacts muscle efficiency?
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Which of the following factors is primarily related to the length-tension relationship?
Which of the following factors is primarily related to the length-tension relationship?
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What is the primary consequence of cessation of training according to the reversibility principle?
What is the primary consequence of cessation of training according to the reversibility principle?
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Which factor is NOT considered when designing individualized training programs for athletes?
Which factor is NOT considered when designing individualized training programs for athletes?
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Which of the following best describes the role of periodization in training?
Which of the following best describes the role of periodization in training?
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What is an example of an acute recovery modality?
What is an example of an acute recovery modality?
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Maximal strength can be relatively long-lasting, but how much decrease in strength can occur after 4 weeks without training?
Maximal strength can be relatively long-lasting, but how much decrease in strength can occur after 4 weeks without training?
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What is a key component of the force-velocity relationship in resistance training?
What is a key component of the force-velocity relationship in resistance training?
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Which of the following contributes to a reduction in neural drive during training cessation?
Which of the following contributes to a reduction in neural drive during training cessation?
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In the context of biomechanics, what does the moment arm of a lever refer to?
In the context of biomechanics, what does the moment arm of a lever refer to?
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Preferential atrophy of which type of muscle fibers is observed during periods of inactivity?
Preferential atrophy of which type of muscle fibers is observed during periods of inactivity?
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What is the impact of varying the training load during a training cycle?
What is the impact of varying the training load during a training cycle?
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Which class of lever is characterized by the muscle and resistive forces acting on opposite sides of the fulcrum?
Which class of lever is characterized by the muscle and resistive forces acting on opposite sides of the fulcrum?
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In a second class lever system, where do the muscle force and resistive force act in relation to the fulcrum?
In a second class lever system, where do the muscle force and resistive force act in relation to the fulcrum?
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Which of the following statements is true regarding third class levers?
Which of the following statements is true regarding third class levers?
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What is the primary relationship illustrated by the force-velocity relationship in muscle contraction?
What is the primary relationship illustrated by the force-velocity relationship in muscle contraction?
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What determines the power produced during muscular contractions?
What determines the power produced during muscular contractions?
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In a biomechanical context, what does the term 'mechanical advantage' signify?
In a biomechanical context, what does the term 'mechanical advantage' signify?
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What impact does a longer effort arm have on torque production?
What impact does a longer effort arm have on torque production?
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What is primarily sacrificed in human biomechanics by using mostly third class levers?
What is primarily sacrificed in human biomechanics by using mostly third class levers?
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How does the moment of resistance relate to the moment of effort during various muscle actions?
How does the moment of resistance relate to the moment of effort during various muscle actions?
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What effect does an increase in contraction velocity have on a muscle's force production?
What effect does an increase in contraction velocity have on a muscle's force production?
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Which principle emphasizes that adaptations occur specifically to the demands imposed on the body?
Which principle emphasizes that adaptations occur specifically to the demands imposed on the body?
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Detraining leads to improvements in physical performance.
Detraining leads to improvements in physical performance.
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What is the term used for increasing training loads progressively in order to adapt?
What is the term used for increasing training loads progressively in order to adapt?
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The principle that refers to a decline in performance due to lack of training is known as ______.
The principle that refers to a decline in performance due to lack of training is known as ______.
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Match the following training principles with their descriptions:
Match the following training principles with their descriptions:
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What is the formula for calculating torque?
What is the formula for calculating torque?
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A mechanical advantage of less than 1.0 indicates that the applied muscle force is greater than the resistive force.
A mechanical advantage of less than 1.0 indicates that the applied muscle force is greater than the resistive force.
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What does a mechanical advantage greater than 1.0 allow in terms of muscle force?
What does a mechanical advantage greater than 1.0 allow in terms of muscle force?
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Torque is measured in ______.
Torque is measured in ______.
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Match the following terms related to the lever system with their descriptions:
Match the following terms related to the lever system with their descriptions:
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Which lever class is primarily suited for high velocity movements?
Which lever class is primarily suited for high velocity movements?
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Torque is calculated using Effort Arm divided by Resistance Arm.
Torque is calculated using Effort Arm divided by Resistance Arm.
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In mechanical terms, what is the significance of a lever's distance from the fulcrum?
In mechanical terms, what is the significance of a lever's distance from the fulcrum?
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What is the term for the angle between muscle fibers and an imaginary line between the muscle's origin and insertion?
What is the term for the angle between muscle fibers and an imaginary line between the muscle's origin and insertion?
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The length-tension relationship suggests that muscle force generation decreases as muscle length increases beyond optimal levels.
The length-tension relationship suggests that muscle force generation decreases as muscle length increases beyond optimal levels.
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What is the result of the angle of pull being at 90° to the bone's long axis?
What is the result of the angle of pull being at 90° to the bone's long axis?
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The strength curve for a given movement can be classified as an __________ curve which shows increased force-generating capacity from bottom to top.
The strength curve for a given movement can be classified as an __________ curve which shows increased force-generating capacity from bottom to top.
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Match the factors impacting the torque curve to their descriptions:
Match the factors impacting the torque curve to their descriptions:
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What is one of the key reasons low training age participants do not require a highly specific stimulus?
What is one of the key reasons low training age participants do not require a highly specific stimulus?
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Cessation of training leads to an increase in training adaptations.
Cessation of training leads to an increase in training adaptations.
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What is the term used for the preferential atrophy of muscle fibers during periods of inactivity?
What is the term used for the preferential atrophy of muscle fibers during periods of inactivity?
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The rate of decrease in strength is greater in ______ trained individuals than in untrained individuals.
The rate of decrease in strength is greater in ______ trained individuals than in untrained individuals.
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Match the type of recovery with its description:
Match the type of recovery with its description:
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Which of the following factors is NOT considered when creating individualized training programs for athletes?
Which of the following factors is NOT considered when creating individualized training programs for athletes?
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Recovery can only occur through chronic program manipulation.
Recovery can only occur through chronic program manipulation.
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What does periodization typically aim to enhance in athletic training?
What does periodization typically aim to enhance in athletic training?
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By manipulating ______, athletes can achieve a balance between fitness capacity and fatigue.
By manipulating ______, athletes can achieve a balance between fitness capacity and fatigue.
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According to Cormie et al. 2010, what role does specificity play in training?
According to Cormie et al. 2010, what role does specificity play in training?
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Which class of lever has muscle force and resistive force acting on opposite sides of the fulcrum?
Which class of lever has muscle force and resistive force acting on opposite sides of the fulcrum?
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In second class levers, the muscle force and resistive force act on opposite sides of the fulcrum.
In second class levers, the muscle force and resistive force act on opposite sides of the fulcrum.
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What is the formula for calculating power in the context of strength training?
What is the formula for calculating power in the context of strength training?
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The mechanical advantage is defined as the ratio of _____ arm length to _____ arm length.
The mechanical advantage is defined as the ratio of _____ arm length to _____ arm length.
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Which class of lever is most commonly found in human biomechanics?
Which class of lever is most commonly found in human biomechanics?
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Match the lever classes with their descriptions:
Match the lever classes with their descriptions:
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Torque is directly proportional to the length of the moment arm.
Torque is directly proportional to the length of the moment arm.
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What happens to muscle force production as the velocity of contraction increases?
What happens to muscle force production as the velocity of contraction increases?
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Power can be increased by developing either _____ or _____ aspects.
Power can be increased by developing either _____ or _____ aspects.
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What is the mechanical advantage for a lever with an effort arm of 120 cm and a resistance arm of 50 cm?
What is the mechanical advantage for a lever with an effort arm of 120 cm and a resistance arm of 50 cm?
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What does a spotter primarily do in the gym?
What does a spotter primarily do in the gym?
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Adaptation to resistance training occurs immediately after the first session.
Adaptation to resistance training occurs immediately after the first session.
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What does GAS stand for in the context of training?
What does GAS stand for in the context of training?
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The _____ shortening cycle is a muscle action that involves a rapid stretch followed by a forceful contraction.
The _____ shortening cycle is a muscle action that involves a rapid stretch followed by a forceful contraction.
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Match the different lever classes with their characteristics:
Match the different lever classes with their characteristics:
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Study Notes
Principles of Training
- Progressive Overload: Training load (volume & intensity) must be progressively increased for adaptation to occur.
- Specificity: The SAID Principle (Specific Adaptations to Imposed Demands) explains how training is most effective when it is specific to the demands of the activity or sport.
- Variety: Changing training stimuli prevents accommodation, a decrease in adaptation due to a constant stimulus.
- Reversibility: If training load is reduced or stopped, fitness levels will decline.
- Recovery: Adequate rest and recovery are crucial for adaptation to training stimuli.
- Individualization: Training programs should be tailored to meet the individual's needs, goals, and current fitness level.
Training Stimulus
- Training stimuli result in fatigue and recovery, ultimately leading to supercompensation – an improved state of fitness beyond the pre-training level.
- The training continuum represents the cycle of fatigue, recovery, and supercompensation.
Progressive Overload
- Adaptation: Requires exposure to unaccustomed stress.
- Detraining: Occurs when training load is reduced or stopped, leading to a decrease in fitness levels.
- Overreaching: A short-term overload that can lead to temporary debilitation, but with proper rest and recovery, can lead to enhanced adaptation.
- Elite athletes often require extremely high training loads.
- Untrained individuals can improve quickly with relatively low training stimuli.
Accommodation
- The law of diminishing returns states that adaptation to a constant stimulus decreases over time.
- Periodization is a training strategy used to overcome accommodation by systematically varying the training load throughout the year.
- Periodization consists of three phases: general preparation, special preparation, and specific preparation.
- Beginners and well-trained individuals require different approaches to training due to their varying levels of adaptation.
Specificity
- Transfer: The degree to which training in one activity improves performance in another activity.
- Specificity of training: Training that is specific to the demands & movements of the activity or sport is most effective.
- Velocity Specificity: Training at the desired movement speed improves performance at that speed.
Specificity - Bilateral vs Unilateral
- Bilateral training involves both sides of the body, while unilateral training involves one side of the body.
- Unilateral training can be more specific for sports that require single leg movements.
- Unilateral strength training may have benefits or limitations depending on the individual athlete's needs and goals.
Specificity vs Generality
- Non-specific training: Training that does not directly mimic the demands of the activity or sport can still be beneficial in developing underlying strength and power.
- Periodized training: A systematic variation of training loads and intensities throughout the year allows for both general and specific training approaches.
- General training is more important for less experienced athletes, while a highly specific stimulus is more crucial for experienced athletes.
Bilateral Deficit
- Refers to the discrepancy in force production between unilateral and bilateral movements.
- One leg can produce more force than two legs together.
Specificity vs Generality
- Non-specific training can be beneficial.
- Non-specific training involves large muscle mass.
- Non-specific training contributes to underlying strength and power development.
- Low training age participants may not require highly specific training.
- Periodized approach is vital.
- Less experienced individuals require more general training.
- Regular return to general training is important for enhancing general quality.
Providing Variety
- Ensure there is variety in training.
- Consider variations in exercise, intensity, and volume.
Reversibility
- Cessation of training leads to a loss of training adaptations.
- Loss of adaptations is greater in well-trained individuals compared to untrained individuals
- Maximal strength can persist for a longer period.
- A four week break from strength training can result in a 6-10% reduction in strength and 14-17% reduction in power.
- There is a preferential atrophy of type II muscle fibers
- Training cessation reduces neural drive.
Individualisation
- Athletes require personalized programs.
- Individualization should consider genetic factors, biological and training age, current capacity, and illness or injury status.
- There are individuals who respond well to training and those who do not.
Recovery
- Performance is determined by a balance between fitness or capacity and fatigue.
- Recovery can be achieved through chronic program manipulation and acute modalities.
Chronic Program Manipulation
- Periodization is an important component of chronic program manipulation.
Acute Modalities
- Acute modalities include hydrotherapies, nutrition, sleep, compression garments, massage, stretching, and cryotherapy.
Types of Levers
- Levers are a fundamental concept in biomechanics.
- There are three types of levers: first class, second class, and third class.
First Class Levers
- The effort and load are on opposite sides of the fulcrum.
- Can have both mechanical advantage and disadvantage.
Second Class Levers
- The load is between the fulcrum and the effort.
- Always provides a mechanical advantage.
Third Class Levers
- The effort is between the fulcrum and the load.
- Always provides a mechanical disadvantage.
- Most common lever type in the human body, suited for high speed of movement, but sacrifices torque production.
Mechanical Advantage and Force-Velocity Relationship
- The relationship between torque and velocity depends on the lever arm length.
- A longer lever arm produces greater torque but lower velocity.
Force-Velocity Relationship
- The force production capability of a muscle decreases as the velocity of contraction increases.
- Training can influence the force-velocity relationship.
Fibre Type and Shortening Velocity
- Different muscle fiber types have varying shortening velocities.
Power
- Power is the rate at which work is done, calculated as force multiplied by velocity.
- Power is influenced by both force and velocity.
Force-Velocity-Power Relationship
- As velocity increases, force decreases, affecting power.
Force Dominated Power vs Velocity Dominated Power
- Increasing either force or velocity can enhance power.
- Different athletic events utilize different power mechanisms, such as force dominated or velocity dominated.
Length-Tension Relationship
- Muscle force production is optimal when there is an optimal overlap of actin and myosin filaments.
Muscle Architecture
- The arrangement of muscle fibers influences their force and velocity capabilities.
- Pennation angle, the angle between muscle fibers and the line of pull, influences strength and speed.
Angle of Pull
- Muscle force is most efficiently converted to torque when the angle of pull is 90 degrees to the long axis of the bone.
Strength Curves
- The combination of length-tension relationship and angle of pull results in a strength curve for a specific movement.
Factors Impacting Torque Curve Shape and Amplitude
- Many factors impact the torque curve, including muscle cross-sectional area, lever arm length, angle of pull, muscle architecture, fiber type, neural stimulation, force-velocity relationship, and length-tension relationship.
Biomechanics of Resistance Training
- Levers are rigid objects used to amplify force or velocity.
- Fulcrum is the pivot point of a lever.
- Moment arm is the perpendicular distance from the fulcrum to the line of action of the force.
- Torque is the rotational force and is calculated by multiplying force by the moment arm.
- Mechanical advantage refers to the ratio of the effort arm to the resistance arm.
- First-class levers have the fulcrum positioned between the effort and resistance forces.
- Second-class levers have the resistance force positioned between the fulcrum and effort force.
- Third-class levers have the effort force positioned between the fulcrum and resistance force.
- Most human movement is achieved through third-class levers, which are suited for high velocity movement but sacrifice torque production.
Force-Velocity Relationship
- As the velocity of muscle contraction increases, the force production capability of the muscle decreases.
- Eccentric contractions allow for more force production than concentric contractions at similar velocities.
- Isometric contractions have the highest force production potential.
Power
- Power is the rate at which work is done and is calculated as force multiplied by velocity.
- Training can increase power through both force and velocity adaptations.
- Velocity-dominated power relies heavily on increasing movement speed, while force-dominated power focuses on increasing force production.
Length-Tension Relationship
- Muscle force production is optimal when the muscle is at its resting length, allowing for maximum overlap of actin and myosin filaments.
- Muscle architecture influences strength and speed capabilities; pennation angle is the angle between muscle fibers and the imaginary line connecting origin and insertion.
- Angle of pull and muscle length significantly influence the ability to generate torque.
- Strength curves represent the force generating capacity throughout a specific movement.
- Factors that influence the shape and amplitude of the torque curve include: muscle cross-sectional area, length of the force and resistance arms, angle of pull, muscle architecture, fiber type, neural stimulus, force-velocity relationship, and length-tension relationship.
Spotter Roles and Exercises
- A spotter is an individual who assists a lifter during potentially dangerous exercises
- The spotter’s primary roles are to provide safety and guidance, ensuring the lifter can complete the exercise safely
- Spotting is particularly beneficial for exercises involving heavy weights or a high risk of failure, such as squats, bench press, deadlifts, and overhead presses
Resistance Training Adaptation
- Resistance training leads to numerous adaptations in the body, including:
- Muscle hypertrophy (growth): Increased muscle protein synthesis
- Muscle strength and power: Increased muscle fiber size, recruitment, and neuromuscular efficiency
- Bone density: Increased bone mineral density
- Connective tissue strength: Increased collagen synthesis and tendon stiffness
- Cardiovascular adaptations: Improved heart function and blood flow
Size Principle of Motor Unit Recruitment
- The size principle states that motor units are recruited in order of their size, with smaller units being recruited first and larger units being recruited as the force requirement increases
- Smaller motor units generally have slower twitch speeds, while larger motor units are associated with faster twitch speeds and higher force production
Torque Curves
- Torque curves illustrate the force-angle relationship of a muscle throughout a joint's range of motion
- Different muscles exhibit distinct torque curves shaped by their anatomical and functional characteristics
- The maximum torque for a muscle typically occurs at a specific joint angle
Overload for Resistance Training
- To enhance adaptation to resistance training, the body must be challenged with a load greater than it is accustomed to
- Overload can be achieved by manipulating various variables:
- Increased resistance (weight)
- Increased repetitions
- Increased sets
- Increased training frequency
- Shortened rest periods
- Reduced range of motion
- Modified exercise techniques
Types of Levers
- Levers consist of three main components: the fulcrum, the effort, and the load
- There are three classes of levers:
- First-class levers: Fulcrum is between the effort and the load (e.g., see-saw)
- Second-class levers: Load is between the fulcrum and the effort (e.g., wheelbarrow)
- Third-class levers: Effort is between the fulcrum and the load (e.g., most movements in the human body)
Mechanical Advantage and its Relation to Resistance Training
- Mechanical Advantage (MA) is defined as the ratio of the load to the effort
- A MA greater than 1 signifies that less effort is required to move a load, while a MA less than 1 means more effort is needed
- Resistance training can manipulate MA, with higher MA reducing the load required for an exercise, impacting training outcomes
Power
- Power is the rate at which work is performed, measured as force multiplied by velocity
- Power can be measured in various ways, including
- Jump tests (e.g., vertical jump, countermovement jump)
- Isometric strength tests
- Dynamometry
The Stretch Shortening Cycle
- The stretch shortening cycle (SSC) is a biomechanical strategy that involves an eccentric phase (muscle lengthening) followed by a concentric phase (muscle shortening)
- This strategy allows muscles to store and release elastic energy, enhancing power generation in explosive movements
- Examples include jumping, running, throwing, and other dynamic activities
Strength Measurement Methods
- Strength can be measured using various methods, including:
- Maximal strength (1 repetition maximum, RM)
- Isometric strength (maximum force exerted against an immovable object)
- Dynamic strength (force produced during a movement)
- Functional strength (ability to perform everyday tasks)
Interplay Between Force and Velocity
- The force-velocity relationship demonstrates the inverse relationship between force and velocity
- As the force required for a movement increases, the velocity of movement decreases
- This principle is essential in resistance training, as it influences the selection of weights and the choice of exercise techniques
Interplay Between Volume and Intensity
- Volume and intensity are inversely related in resistance training
- High volume (increased sets and repetitions) typically involves lower intensity (lighter weights)
- Low volume (fewer sets and repetitions) is associated with higher intensity (heavier weights)
- The optimal balance between volume and intensity depends on the individual's goals, training status, and other factors
Modes of Resistance Training
- Different modes of resistance training offer unique benefits and disadvantages:
- Free weights: Provide a more dynamic and functional training experience
- Machines: Offer greater stability and isolation of specific muscle groups
- Bodyweight exercises: Utilize the body's own weight for resistance
- Resistance bands: Offer variable intensity and can be used for a wide range of exercises
Acute Training Variables for Resistance Training Programs
- Acute training variables are factors that are adjusted within a single training session:
- Exercise selection
- Sets
- Repetitions
- Rest periods
- Exercise order
- Intensity
Periodization
- Periodization is a systematic approach to training designed to maximize performance and minimize overtraining
- It involves manipulating training variables (e.g., intensity, volume, frequency) over time to achieve specific goals
- Linear Periodization: Follows a gradual and progressive increase in training intensity
- Undulating Periodization: Varies training variables throughout the week or microcycle
- Block Periodization: Emphasizes specific training goals over a period of weeks or months
Rest and Its Importance
- Rest is crucial for muscle recovery and adaptation following resistance training
- Adequate rest allows for muscle repair, protein synthesis, and energy replenishment
- Recommended rest periods between sets vary based on exercise intensity and individual needs
- Rest should be programmed with varying durations, including:
- Intrasession rest (between sets during a workout)
- Inter-session rest (between training sessions)
- Weekly rest (dedicated days for recovery and regeneration)
Jump Test Variables
- Jump tests provide valuable information about various variables, including:
- Power: Explosiveness and ability to generate force quickly
- Height: Vertical jump performance
- Takeoff velocity: Speed of the body at the moment of leaving the ground
- Contact Time: Time the feet are in contact with the ground during the jump
- Reactive Strength: The body's ability to generate force quickly in response to a stimulus
Training Plan Time Frames
- Training plans often utilize various time frames for periodization:
- Macrocycle: Long-term training plan spanning several months
- Mesocycle: Intermediate-term plan lasting for weeks or months, encompassing several microcycles
- Microcycle: Short-term plan lasting for days or weeks, focusing on specific training goals
Accounting for Body Mass in Strength Testing
- Strength testing can be normalized for body mass to compare individuals with different weights
- Common metrics used to account for body mass include:
- Relative strength (strength per unit of body mass)
- Force-to-mass ratio
General Adaptation Syndrome (GAS)
- GAS is a model describing the body's response to stress, including the stress of resistance training
- Three stages:
- Alarm: Initial response to stress, often marked by a decline in performance
- Resistance: Body adapts to the stressor, leading to improved performance
- Exhaustion: Continued exposure to stress can lead to exhaustion and decreased performance
- Understanding GAS is crucial for designing effective training programs that minimize overtraining and optimize performance
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Explore essential principles of training such as progressive overload, specificity, variety, and recovery. This quiz will test your understanding of how these principles contribute to effective fitness programs and athletic performance. Perfect for anyone involved in sports science or fitness training.
