KIN 3304 1nd Edition Lecture 9 Outline of Last Lecture I. Anabolics/AndrogenicsII. What is StrengthI. Absolute Strength (Verkhoshansley)III. Repetitive Method (not repetitions)Outline of Current LectureI. Brief Maximal Tension II. Creating Maximal Tension 1III. Creating Maximal Tension 2IV. Creating Maximal Tension 3V. Isometric/Static TensionCurrent LectureI. Brief Maximal Tension (train to strain)a. Increases in strengthi. Neuronal apparatusb. Little/no increase in muscle massi. Is this true? Yes, not doing many reps which means not a lot of muscle workc. Maximal effort (100% or more)i. Does this mean 100% of 1RM1. Lets say no… because you can do as heavy as you can around 4 times or soII. Creating Maximal Tension 1 (Mendvedyev)a. 1. Lift weight repetitively until fatigueb. The last lifts are most beneficiali. Athlete may do 7 reps, but can do 15c. Leads to functional hypertrophy, increases in strengthd. Recommended for novices?i. Might be bad because their form will suck after a whileThese notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute.ii. Yes, because they will not injure themselvesIII. Creating Maximal Tension 2 (Mendvedyev)a. 2. Maximal-Effort Methodb. Consists of bried effects of high intensityc. Prilepin (1975)d. 1% of 1RM # of reps # of liftse. 70 3-6 18f. 80 2-4 15g. 90 1-2 7-10IV. Creating Max Tension 3 (Mendvedyev)a. 3. Lifting a weight with max speedb. Training with:i. 50-80% (improves speed)ii. 80-95% (improves speed-strength)iii. 95% (develops strength)c. The fewer the reps, the more sets performed and vice versaV. Isometric/Static Tension (Ivanov, 1974)a. 1. Drop static tension to max leveli. no more than 6 secondsb. 2. Work muscles in 3-6 positionsc. 3. Execute exercises w/ gradual increase in tension (and with gradual relaxation)d. 4. Observe sufficient rest intervale. 5. Can be included with or without regular trainingf. 6. If used with regular training, perform after technique
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