EXSS3023 Lecture Notes - Lecture 7: One-Repetition Maximum

• School: University of Sydney
• Department: Exercise and Sport Science
• Course: EXSS3023
• Professor: Che Fornusek

Document Summary

Each major muscle group > 2-3 days per week. 8-12 reps = strength and power - 60-80% 1rm) 10-15 reps = older people (40-50% 1rm) 15-20 reps = muscular endurance (<50% 1rm) Unilateral training, mental contractions > increased cortical activation of motor cortex. Movement velocity , muscle work and volume. Manipulate sets, load, velocity, recovery, to failure = stress. Type of exercise - number of joints. Motor unit: neuron + axon + muscle fibers. Size principle: cns recruits mu for specific activity > smallest first then most powerful mus. Maximal recruitment occurs between 30-90% of a mvc. Smaller muscles = all mus recruited at low force > firing is better way of modulating force increases rather than recruiting more mus small force = modulated by rate firing large force - modulated by mu activation. Effort should be maximal - resistance does not need to be - for strength gains (eg. until failure)