KIN 435 Final || Final Exam Edition: Pass with A+
Accuracy!!
what is the relationship in the force-velocity curve? correct answers relationship between
speed and strength. as external force (resistance) increases the slower the movement velocity
will be
how can you decide whether you should use strength or power training correct answers power
= relates to how fast you perform work -- if you need to move fast or generate high amount of
force quickly you should choose this type of training
strength = relates to the magnitude (how much you lift) -- if you need to generate a lot of
force that is not time dependent then you should choose this type of training
if someone wants to increase power, what type of training should they focus on? correct
answers they should focus on developing maximal strength in order to be able to generate the
potential to develop power and explosiveness
If you wanted to train maximal strength, what parameters should you use? correct answers
train with heavy loads of 85-90% 1RM for 1-5 reps with a full recovery of 3-5 minutes
between sets using complex multi-joint movements
if you wanted to train maximal eccentric strength, what parameters should you use? correct
answers using heavy loads of 80-110% of 1RM for 3-5 reps using a temp of slow tempo
during the eccentric portion (needs to be longer than 5 seconds)
what is rate of force development. correct answers how fast you can develop force, a measure
of explosive strength
why is tendon stiffness important for rate of force development? correct answers there needs
to be a reactive component in order to eccentrically load and explode the tendons in an elastic
way -- need to utilize stretch shortening cycle
explain the hypertrophy, max strength, power pyramid described by Kraemer and how it can
be used to decide how to program training correct answers strength is related to power and so
in order to be able to develop power an athlete will first need to gain strength until they are
near the genetic ceiling. this could be argued that you could stay in the max strength phase for
a very long time before ever training power.
if someone wanted to train RFD or power what method could they use? (6) correct answers -
reactive strength: using classic plyometrics for 6-10 reps using BW
- heavy power: strength-speed or heavy Olympic lifts for 3-6 reps at 60-80% 1RM
- heavy RFD: training the late RFD >100ms for 3-6 reps @ 60-80% 1RM
- light power: using Olympic lifts with a focus on speed for 5-8 reps @20-60% 1RM
- light RFD: early RFD <100ms for 5-8 reps @ 20-60% 1RM
- eccentric deceleration/braking: landings of jumps and movements for 3-5 reps using BW
what are the phases of the stretch-shortening cycle? correct answers 1. initial momentum
phase: body is moving b/c of kinetic energy accumulated from the movement prior
, 2. electromechanical delay: when you hit the ground preventing you from moving and
provoking muscle contractions
3. Amortization: kinetic energy produces a power myotatic strength reflex causing an
eccentric muscle contraction accompanied with an explosive isometric contraction
4. Rebound: release of elastic energy causing a voluntary concentric contraction
5. Final momentum phase: after the concentric contraction the body continues to move b/c of
the built up kinetic energy
Explain the stretch shortening cycle in terms of doing a drop box jump correct answers The
initial movement begins when you step off the box and the body is free to move toward the
ground. As soon as the toes touch the floor there is a very quick electromechanical delay
followed by the amortization phase where the muscles eccentrically decelerate into the
ground. In order to maintain a short RFD as soon as the feet touch the floor you want to see
the rebound phase happen as quickly as possible so they're not spending excess time touching
the floor.
What happens to the force-velocity curve when you use each training style:
a) Heavy strength training
b) High velocity training
c) Training at peak power output
d) Using both heavy strength and high velocity correct answers a) You will see an increase in
velocity at the max strength end so the beginning of the curve will be steeper since you'll be
able to lift heavier loads
b) You'll see an increase in force production at the speed strength and max velocity end of the
curve b/c you are able to move the weight quicker
c) You'll see an increase in force and velocity in the mid-range of the curve in speed strength
and max power
d) You'll see an increase in both force and velocity over the entire curve so the whole graph is
shifted up meaning you can produce more force and move at greater speeds
What are the 4 main training variables that need to be considered when programming? correct
answers intensity, volume, exercise selection, and rest intervals
When considering training volume, what factors will influence total volume? correct answers
Need to consider the total reps, sets and load used to determine how much volume there is per
session. Then need to consider the type of training being done -- eccentrics will be more
demanding and therefore load will need to be lower. You will also need to consider
when choosing exercises for a program, what things should you consider? correct answers
biomechanics of specific sporting positions and habitual patterns of movement should be
considered to ensure that there is an well-rounded program and that areas that are
underexposed during sports are added into a training program
rest intervals can be short, long, or moderate. what does each promote? correct answers short:
increased metabolic stress and anabolic stress and decreased ability to regain muscular
strength and muscular performance in following sets
long: increases ability to train with max force capacity and decreases anabolic drive
moderate: allows for adequate anabolic recovery and ability to train at optimal force capacity
-- this seems to be the sweet spot for most adaptations
Accuracy!!
what is the relationship in the force-velocity curve? correct answers relationship between
speed and strength. as external force (resistance) increases the slower the movement velocity
will be
how can you decide whether you should use strength or power training correct answers power
= relates to how fast you perform work -- if you need to move fast or generate high amount of
force quickly you should choose this type of training
strength = relates to the magnitude (how much you lift) -- if you need to generate a lot of
force that is not time dependent then you should choose this type of training
if someone wants to increase power, what type of training should they focus on? correct
answers they should focus on developing maximal strength in order to be able to generate the
potential to develop power and explosiveness
If you wanted to train maximal strength, what parameters should you use? correct answers
train with heavy loads of 85-90% 1RM for 1-5 reps with a full recovery of 3-5 minutes
between sets using complex multi-joint movements
if you wanted to train maximal eccentric strength, what parameters should you use? correct
answers using heavy loads of 80-110% of 1RM for 3-5 reps using a temp of slow tempo
during the eccentric portion (needs to be longer than 5 seconds)
what is rate of force development. correct answers how fast you can develop force, a measure
of explosive strength
why is tendon stiffness important for rate of force development? correct answers there needs
to be a reactive component in order to eccentrically load and explode the tendons in an elastic
way -- need to utilize stretch shortening cycle
explain the hypertrophy, max strength, power pyramid described by Kraemer and how it can
be used to decide how to program training correct answers strength is related to power and so
in order to be able to develop power an athlete will first need to gain strength until they are
near the genetic ceiling. this could be argued that you could stay in the max strength phase for
a very long time before ever training power.
if someone wanted to train RFD or power what method could they use? (6) correct answers -
reactive strength: using classic plyometrics for 6-10 reps using BW
- heavy power: strength-speed or heavy Olympic lifts for 3-6 reps at 60-80% 1RM
- heavy RFD: training the late RFD >100ms for 3-6 reps @ 60-80% 1RM
- light power: using Olympic lifts with a focus on speed for 5-8 reps @20-60% 1RM
- light RFD: early RFD <100ms for 5-8 reps @ 20-60% 1RM
- eccentric deceleration/braking: landings of jumps and movements for 3-5 reps using BW
what are the phases of the stretch-shortening cycle? correct answers 1. initial momentum
phase: body is moving b/c of kinetic energy accumulated from the movement prior
, 2. electromechanical delay: when you hit the ground preventing you from moving and
provoking muscle contractions
3. Amortization: kinetic energy produces a power myotatic strength reflex causing an
eccentric muscle contraction accompanied with an explosive isometric contraction
4. Rebound: release of elastic energy causing a voluntary concentric contraction
5. Final momentum phase: after the concentric contraction the body continues to move b/c of
the built up kinetic energy
Explain the stretch shortening cycle in terms of doing a drop box jump correct answers The
initial movement begins when you step off the box and the body is free to move toward the
ground. As soon as the toes touch the floor there is a very quick electromechanical delay
followed by the amortization phase where the muscles eccentrically decelerate into the
ground. In order to maintain a short RFD as soon as the feet touch the floor you want to see
the rebound phase happen as quickly as possible so they're not spending excess time touching
the floor.
What happens to the force-velocity curve when you use each training style:
a) Heavy strength training
b) High velocity training
c) Training at peak power output
d) Using both heavy strength and high velocity correct answers a) You will see an increase in
velocity at the max strength end so the beginning of the curve will be steeper since you'll be
able to lift heavier loads
b) You'll see an increase in force production at the speed strength and max velocity end of the
curve b/c you are able to move the weight quicker
c) You'll see an increase in force and velocity in the mid-range of the curve in speed strength
and max power
d) You'll see an increase in both force and velocity over the entire curve so the whole graph is
shifted up meaning you can produce more force and move at greater speeds
What are the 4 main training variables that need to be considered when programming? correct
answers intensity, volume, exercise selection, and rest intervals
When considering training volume, what factors will influence total volume? correct answers
Need to consider the total reps, sets and load used to determine how much volume there is per
session. Then need to consider the type of training being done -- eccentrics will be more
demanding and therefore load will need to be lower. You will also need to consider
when choosing exercises for a program, what things should you consider? correct answers
biomechanics of specific sporting positions and habitual patterns of movement should be
considered to ensure that there is an well-rounded program and that areas that are
underexposed during sports are added into a training program
rest intervals can be short, long, or moderate. what does each promote? correct answers short:
increased metabolic stress and anabolic stress and decreased ability to regain muscular
strength and muscular performance in following sets
long: increases ability to train with max force capacity and decreases anabolic drive
moderate: allows for adequate anabolic recovery and ability to train at optimal force capacity
-- this seems to be the sweet spot for most adaptations
