Ch. 4 Training Intensity

Intensity Coefficient (IC) Formula

100 x (Average weight lifted / Athletic performance)

10 RM Correspondence

Corresponds to approximately 75% of Fm (maximal force)

Heavy Loads Metabolic Effect

supports muscular work but NOT Muscle Protein Synthesis (MPS), resulting in Muscle Protein Breakdown

Muscle Strength Deficit (MSD)

The "hidden potential" of a muscle, which typically ranges from 5% to 35%

Major Goal of Heavy Resistance Training

To teach the athlete to recruit all the necessary Motor Units (MUs)

Athlete Lifts (> 90% CFmm)

Accounts for only 7% of all total lifts

Athlete Lifts (70-80% CFmm)

Accounts for the highest proportion of weight lifted at 35% of all lifts

Untrained vs Trained Intensity Thresholds

Untrained requires 60% of 1RM to adapt; Trained (>1 year) requires ~80% of 1RM

1. Maximal effort method, 2. Repeated effort method, 3. Dynamic effort method

3 Ways to Achieve Maximal Muscular Tension

Maximal Effort Method

Superior for improving intramuscular and intermuscular coordination

Repeated Effort Method

Stimulates muscle hypertrophy

Dynamic Effort Method

Improves explosive strength and rate of force development against intermediate resistance

Heart Rate (HR)

Nontraditional measurement of TFmm tracks __________, which elevates before lifts as a sign of emotional stress

Maximum training weight

High-intensity barbell lifts above 90% CFmm will be above __________ for most athletes.

Small to large

The size principle dictates that the recruitment order of motor units moves from __________ motor neurons to _______ motor neurons.