Power & RFD (rate of force development)
speed training for legs results in faster arm muscle contractions, what causes this?
adaptations in the central nervous system that dictates speed of movement
whats purpose of t-tubules
allow prop. of action potentials along length of muscle fibers
define strength
amount of force a muscle group can exert against a resistance
what stimulates release of Ca from SR?
an action potential form the nervous system
force velocity relationship
as speed of muscle contraction increases, force output decreases (the more you lift, the more tired you get)
how is rate of force devel. (RFD) calculated?
change in force/ change in time
explain importance if individuality when training?
develop programs in a resistance training program that is designed specifically for that individual / group of people
Elwood Heneman
developed the size principle of orderly recruitment of motor units (smallest recruited first to the largest)
Velocity calculated
distance/time
what increases/decreases muscle size?
hypertrophy (increases) & atrophy (decreases)
what were the main adaptations seen from speedgeezer training?
increased RFD and rate of neural drive
Two wad neural adaptations improve strength output?
increased rate coding, synchron, MU active., coord. Activation, adaptation,
neural factors to higher power output
increased/ improved neural drive to muscle : increased rate doing, increased synchronization, GTO inhibition, recruiting larger motor units, increase in
explain mixed methods approach in resistance training
mixed methods targets every aspect, increase / improve in strength and speed
why can a person lift more weight when accompanied by a partner than lifting alone?
safety & motivation
two advantages of using machines over free weights
safety, ease of changing resistance, muscle isolation, variable resistance
explain how sarcomeres contract
sliding filaments - the pulling of myosin on actin filaments
what is the purpose of the SR
storage and release of calcium for muscle contraction
three main attributes that need to be devel. when implementing strength & conditioning program
strength, power, RFD
define periodization
systematic struc. of training programs to optimize performance at specific times
what is the purpose of mitochondria in a cell?
the powerhouse; generate ATP
define RFD
the speed at which force (strength) is produced in a given amount of time
Change (requirements) of training stimuli
- choice of resistance/load (intensity) - exercise selection and order - # of sets and reps (volume) - frequency - rest period length
Principles of Training
- progressive overload - specificity - muscle action, velocity of movement, range of motion - ROM, muscle group, energy system, free weight vs. machines, closed vs. open chain, unilateral vs. bilateral, movement specific training - variation - individuality/individualization
——— is released at the —— junction to start the process of muscle contraction.
Acetocholine, neuromuscular
What is required for muscle contraction?
Calcium
how is power calculated
P = F * V
Why is it good to have a workout buddy?
Safety and motivation
what is the contractile unit of the muscle?
Sarcomere smallest contractile unit of the muscle
force- velocity curve
Slower movement means more time for cross bridges to form
SpeedGeezer
Stationary recumbent bicycle (lowest resistance) - Low musculoskeletal stress - Seated (relatively safe)
difference between muscular strength & endurance
Strength = 1RM Endurance = more than 1 rep