EHS 240 Lecture Notes - Lecture 17: One-Repetition Maximum, External Capsule, Cartilage
13 Jul 2018
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Document Summary
Muscular endurance - more than 50% 1rm. Most common measurement for intensity is rm and %1rm. Mean optimal intensity to develop strength is b/w 60 and 100% of 1rm. People usually do 1-12 reps at this intensity. Personal training experience determines intensity and gains over time. 1 day/week improves muscle for below average. General population - 2 or 3 days not in a row. Single set vs many sets for strength. 1 or 2 sets for kids and elderly. 2 to 4 sets for novice and intermediate. Many sets encouraged while using periodization for top level athletes. Results in hypertrophy and more strength gain. Strength and power: 3 to 5 minutes or more. Perichondrium is vacularized how water is transported. 80% made up of water endure great stress. External capsule cover soft organs protection. Cell: ostoblasts mature cells, do all work. Spongy inside, cancellous bone, where red bone marrow is. Periosteum continues growth of bone (appossitional growth)
