Advanced Methods

Question 1

Trained vs Untrained

Answer 1

The capacity for change for the improvement in performance is greater in untrained individuals

Question 2

Theoretical relationship between back squat relative strength and performance capacity
HINT: As an individual gets stronger…

Answer 2

As an individual’s get stronger, they start to experience diminishing return. For example, we start to see some diminishing return at 1.8-2 times body weight for a squat. At the time of diminishing return, the amount of time it takes to get stronger takes longer

Question 3

Manipulating rest intervals

Answer 3

• Evidence is mixed for any difference between 1 – 3 mins (due to issues with research
• Some evidence to suggest that longer rest periods are more favourable for increases in leg strength
• This is also evident for bench press
• When you reduce rest period by too much, the ability to maintain the load of the previous set decreases. Therefore, the ability to maintain a heavy load decreases.

Question 4

Manipulating rest intervals
STUDY: the effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review

Answer 4

General rule: No less than 60 seconds

Question 5

Cluster set

Answer 5

• Cluster set (CS) training is an effective means of attenuating velocity and power loss during a resistance training session
• CS appear to be most beneficial for moderate-and-high load paradigm where fatigue has the potential to impair performance

Question 6

Cluster/rep pause technique

HINT: it appears that completing….

Answer 6

• It appears that completing training of an exercise close to the point of failure can provide a stimulus that increases the force component that is expressed at that load, whist training an exercise at the fastest velocities possible can increase the velocity components
• Traditional, complex, and contrast training sequences may be used to specifically achieve velocity or force adaptations in either light or heavy exercise
• Cluster training variations can be used with all three of these training sequences to maintain exercise velocity, as well as enabling a higher load to be lifted

Shows that cluster based training has some favourable outcomes compared to traditional based trains across some strength and power measures

Question 7

Post activation potentiation

Answer 7

• Post-activation potentiation refers to a short-term improvement in performance (e.g. jumping) as a result of using a conditioning exercise (e.g. back squats)
• Favourable changes with PAP

Question 8

Complex vs contrast training for potentiation

Answer 8

• PAPE is a method of complex training
• We can impact the force velocity curve with training
  
  • Low load, high velocity -> theoretically will result in an increase in velocity capabilities interns of adaptation
  • High load, low velocity -> No changes in velocity, but an increase in force
  • Team based athletes (mixed training) -. Working on all parts of force velocity curve

Question 9

Accentuated Eccentric Loading

Answer 9

Stronger eccentrically than concentrically. The point of accentuated eccentric loading is to overload the eccentric portion of a movement then somehow underload the concentric movement, however there is inconsistency and paucity of current literature. Most of the evidence isn’t high quality

Question 10

Compensatory accelerated training and variable resistance training
HINT: isometric condition

Answer 10

• During isometric condition. subjects were asked to contract as fast as possible. Resulted in a positive effect even though they weren’t doing the velocity speed
• When our limb is at 90 degrees is when the force is the greatest

Question 11

Compensatory accelerated training and variable resistance training
- Bench Press

Answer 11

• Mean velocity for 1RM bench press is 0.1 to 0.25
• Initially we see an increase in velocity. We then see a decrease in velocity at the sticking point in which the velocity then increases
• As elbow flexion increases, the force producing capabilities increases during bench press when the bar goes up

Question 12

Compensatory accelerated training and variable resistance training
- Squat, chains

Answer 12

Variable resistance training
- As the individual squats towards the ground, the chains hit the earth which means the earth is now holding that weight. As the individuals starts to move up, the chains lift off the ground which means the individual is now having to start to hold the force of those chains which means the individual is also holding the force of the chains so we start overloading. Same principle can be applied with bands

Question 13

Variable training
- Research

Answer 13

Earlier study show that variable resistance training is favourable
A year or 2 later, found no real effect of variable resistance training and authors wrote a manuscript clarification about the earlier study