-
The G.A.S. (General Adaptation Syndrome) Phases (3)
- 1 (Alarm Stage)- initial response.
- 2 (Resistance Development)- bosy adapts and grows.
- 3(Exhaustion/Overtraining)- too much.
-
Hypothetical Model of Strength Training. (Hypertrophy, Basic Strength, Strength & Power, Maintenance)
-
Prefatigue is...
- Isolation ex prior to doing a compound exercise.
- Ex will be limited by prefatigued muscles.
- zero rest between sets.
-
Muscle Recovery Patterns (every other day vs everyday)
-
Specificity Principle dictates that...
- "Taining" must be specific to yield certain desired results.
- "The Stress" or demand must be great enough to cause adaptation.
-
To be effective, "Training must be specific to": (7)
- 1. Style of contraction
- 2. Predominant energy source
- 3. Joint angle
- 4. Muscle Groups used
- 5. Relevant movement patterns
- 6. Speed of movement
- 7. Fiber types mainly recruited
-
Physical Fitness major components (9)
- 1. Muscular Strength
- 2. Local Muscular Endurance
- 3. Anaerobic Power
- 4. Aerobic Power
- 5. Muscular Power
- 6. Body Composition
- 7. Flexibility
- 8. Work Capacity
- 9. Organic Soundness
-
Isotonic Contraction
Same Resistance
-
Isokinetic Contraction
Same Speed
-
Loads of how many reps to failure yield the most strength?
5RM to 6RM
-
Darden
- Less than 6 reps doesn't stress the reserve ability of a muscle.
- More than 15 reps results in failure due to lack of oxygen.
-
Berger "strength training" results...
10 reps at 1RM for each rep yeilded the greatest gain.
-
Lamb
5-10 mins recovery between sets of same movement.
-
Mentzer (3 Premises) and more...
- 1. High intensity contraction is required.
- 2. Either train hard or long not both.
- 3. Fast growth results from short time with greatest intensity.
- Prefitigue*
- Aim for 6-9 strict reps
-
Periodization of volume and intensity...
- Macrocycle- Entire training period.
- Mesocycle- Several months
- Microcycles- weekly
-
O'Shea on Strength Fitness
It is the physiological function of skeletal muscles ability to exert force, repeat contractions, flexibility, coordination.
-
Progressive Overload Principle
Strength and adaptation will occur if tension demands are gradually intensified over and extended period of time.
-
Early Delome Technique
- 4 days a week, 1wu set, then 10 sets of 10 reps increasing from 44% max to 100%.
- 1 day a week add a 1RM
-
Oxford Technique
1 wu set, then 10 sets of 10 reps all at 100% adjusted 10RM
|
|