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Training Intensity

Training Intensity. Chapter 4. Thorstensson. Measurement Techniques. Intensity Magnitude of resistance Reps per set # of reps at max Density (sets per hour) 1=% of max (1RM) 2=popular for estimation NO MORE THAN 10-12 REPS FOR STRENGTH. Figure 4.1. Different Resistance.

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Training Intensity

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  1. Training Intensity Chapter 4

  2. Thorstensson

  3. Measurement Techniques • Intensity • Magnitude of resistance • Reps per set • # of reps at max • Density (sets per hour) • 1=% of max (1RM) • 2=popular for estimation • NO MORE THAN 10-12 REPS FOR STRENGTH

  4. Figure 4.1

  5. Different Resistance • Protein degradation is high with heavy resistance • Reps must also be high

  6. Table 4.1

  7. Intramuscular Coordination • Max weight lifted results in metabolic changes: • Max # of MU’s activated • Fast twitch are activated • Frequency is greatest • MU’s are synchronous • Humans have hidden reserves (MSD-magnitude)? • Moderate resistance is inefficient • Psychological arousal increases performance?

  8. Biomechanical & Intermuscular • Lifting vs. throwing relationship? • P.R.E. • Resistance greater than normal • Continual increase • Maintenance involves high levels (in season?)

  9. Figure 4.3 force vs. velocity? (decel)

  10. Elite Athletes Intensity • Page 77 first 2 sentences? • Intensity and volume?

  11. Optimal Training Intensity • Individualized for training age • 60% untrained and 80% for trained • Meta analysisarticles • Effect size (0.8)?

  12. Figure 4.7

  13. Methods of Strength Training • Maximal effort • Repeated effort • Submaximal effort • Dynamic effort

  14. 1. Maximal Effort • Maximal resistance elicits greatest strength results • Why? • Disadvantages • Injury • Less hypertrophy – why? • Overtraining/overreaching – symptoms? (page 81)

  15. 2. Repeated effort • Reps to failure? • Size principle of strength training • Recruitment order of MU’s • Only recruited MU’s are trained • Recruited MU’s should fatigue • Size principle vs. fatigue

  16. Figure 4.8

  17. MU Recruitment • MU’s not fatigued don’t adapt • MU’s exhausted show adaptation • MU’s not recruited don’t adapt

  18. Figure 4.9 – twitch type and CSA adaptation

  19. Figure 4.10 – repeated effort vs. max effort

  20. Repeated Effort cont… • Reps to failure • Submax will train only lower level MU’s • Fatigue trains highest level MU’s • Greater muscle hypertrophy but high volume restricts training frequency • Volume vs. intensity advantages?

  21. * Dynamic Effort • Used to enhance RFD and explosive strength • High velocity training? • Brown, Murray.

  22. Dan Murray Thesis

  23. Summary • Different intensities cause different metabolic changes? • Size principle regulates training • Max load vs. max reps vs. max speed • Inter vs. intramuscular coordination • Repeated effort is intermediate • Higher MU’s require heavy load and fatigue

  24. Next Class • Lab tonight on RFD, MVIC, RVD, PT180 • Homework - explanation and correlation • Homework – Tihanyi article synopsis • Next week Chapter 5 • TEST IN TWO WEEKS!

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