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Posted On:11/25/2004 7:21pm
Style: Judo, Jujitsu
3. What happens to a muscle to cause it to grow/become stronger? For the most part read back to #1 and #2 if you want the physiological answer. If you want the training answer, it comes down to one word: overload. The muscles have to do more work than they're accustomed to. This causes a CNS reaction. They also have to undergo enough stress to cause a healing response by the body. This causes the hypertrophy. For the most part, overload won't take place at less than 50% intensity.
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Posted On:11/25/2004 7:23pm
4. What is progressive resistance strength training? Continuing to force your muscles to adapt. After a while, the amount of load you're currently using will no longer cause overload. The CNS and body have become quite proficient at moving that, so it has now become easy. Thus, to continue making gains, you need to PROGRESS. Add weight, change type, frequency, duration, stability, or any of about a dozen other variables.
Posted On:11/25/2004 7:24pm
5. How do you measure intensity? Intensity means different things to different people of course. In strength training, intensity traditionally refers to the weight you're using as compared to your maximum. Thus, 50% intensity would be half of your one-rep maximum, 75% intensity would be three quarters, and so on.
Posted On:11/25/2004 7:26pm
6. Machines are ideal for? Pussies. Machines offer a guided path of motion, that require no stabilization. Thus, they're rather inflexible, and only offer a limited workout. People that should use machines are people that have joint injuries, limited ranges of motion, or are otherwise somehow impaired.
Some machines are also good for providing extreme isolation, but free weights can do this also.
Posted On:11/25/2004 7:27pm
7. Free weight are ideal for? Mimicking real movement patterns, i.e. functional strength. Free weights require stabilization and provide a flexible range of motion. For the most part, you will get much greater functional benefits from free weights than from machines.
Posted On:11/25/2004 7:29pm
8. Isolation vs compound movements? Isolation is good for one thing only: Maximum hypertrophy with minimum strength gains. The more you isolate a muscle, the greater load you are placing on THAT muscle. So you can cause the cellular adaptation to happen more effectively. HOWEVER, in a real life situation, your body almost NEVER uses a muscle in complete isolation. So unless you train your CNS to use multiple muscle groups in conjunction (compound movements), the isolation strength you'll gain will be all but useless.
Posted On:11/25/2004 7:31pm
9. How much recovery does a muscle group need? Extremely variable. Literally countless factors can affect this. Figure this one out for yourself. Every one is different, and the difference can be pretty tremendous, so don't listen to anyone else who tells you how much YOU need.
Posted On:11/25/2004 7:33pm
10. How much recovery time does the body need? Define this question better? What do you mean by the body's recovery? If you're talking about recovering from non-muscular factors, then the body could recover in as little as 30 seconds, or however long it takes to lower heart rate and blood pressure again. It is variable, depending on your definition and who you are.
Posted On:11/25/2004 7:36pm
11) What are energy pathways? Energy pathways are the ways your cells get energy to fuel their processes. There are three, and in order they are: ATP/CP, Glycolytic, Oxidative. The ATP/CP cycle is the most effective, and takes place for the first few seconds. Glycolytic is the next most effective, and takes place from the first few seconds to the first few minutes. Oxidative (aerobic) takes over for the rest of the time.
Posted On:11/25/2004 7:37pm
12. When does anaerobic (corrected for spelling) become aerobic? When the Glycolytic cycle gives way to the Oxidative cycle. Usually after 3-5 minutes.
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