1. Chapter 2-Fleck

2.  Fitness vs. performance  Strength across ROM and velocities  What does training accomplish?  How fast is it accomplished?  Comparison to other types?  What types of humans?  Trained vs. untrained?

4.  Factors  Volume  Intensity  Outcomes of different types  Concentric vs. eccentric  Isotonic (DCER), isometric, isokinetic, variable (cams)

5.  No movement  Gains are for static strength but quick  Submax also results in gains  Time x intensity  Longer time per rep is advisable  Rule of 10’s  Valsalva  3-5 frequency  Hypertrophy related to program design

6.  Joint angle specificity carryover 5-25 degs  Static not dynamic adaptations  Motor performance is dynamic  Very little velocity change  Sticking point training

7.  Muscle force varies but weight does not  Dynamic Constant External Resistance  Optimum design? Truth?  Berger 3x6  DeLorme and Watkins 3x10  O’Shea 5x3, 3x7, 2-3x7-12  Fitness vs. strength and performance  Dose response?

8.  Max lifts in design  Muscle activation?  Frequency inverse to intensity  Muscle group specificity  Training age specificity  Periodization allows change  Motor performance dynamic gains!  Multiple muscles trained  Increase of 10% to 150%?

9.  Lever arms, cams or pulleys  Strength curve changes  Nautilus  Curves are individual  Design is similar to DCER  Increases are similar  Motor performance is less

10.  Constant velocity (load range)  Less specificity  Concentric and eccentric  Velocity spectrum (0-500 d/s)  Strength changes are similar to other types  Design is similar to other types  Velocity specificity  Velocity carryover (180 d/s)?  Rehab and lab tool

11.  Lengthening actions  120% of concentric  Important component  Specificity  DOMS  Carryover to concentric limited  Less ATP and EMG  Injury relationship

12.  Most beneficial?  Equate volume or intensity  Kelly work (con vs. ecc)  Isometric limited carryover  Isokinetic greater than isometric motor  Eccentric greater for dynamic than isometric  Free weights greater motor carryover  Concentric greatest overall carryover

13.  Specificity  Velocity  Muscle action  Direction  Muscle group  Angle  Optimal design  Frequency  Volume  Intensity

14.  Chapter 3 Fleck