1.2b Strength training

Question 1

what is strength?

Answer 1

the ability to apply a force

Question 2

what is static strength?

Answer 2

force applied against a resistance without movement occuring.

-isometric muscle contractions - no change in muscle length
-important for athletes such as gymnasts when holding balances

Question 3

what is dynamic strength?

Answer 3

strength characterised by movement

• force applied against a resistance - muscles change length eccentrically or concentrically
  -known as power output: speed and strength
  -important for most sports: triple jump

Question 4

what is maximum strength?

Answer 4

ability to produce maximal amount of force in a singular muscular contraction

• represents the maximum weight that can be lifted in one contraction - one rep max (1RM)
• important for weight lifting or rugby

Question 5

what is explosive strength?

Answer 5

ability to produce maximal amount of force in one or a series of rapid muscular contractions

• termed elastic strength due to use of stretch-reflex mechanism where muscle stretched before contracting
• elastic recoil of muscle adds to force
  important for netball, football, gymnastics

Question 6

what is strength endurance?

Answer 6

the ability to sustain repeated muscular contractions over a period of time withstanding fatigue

• important for swimming, rowing, ect when movement is the same

Question 7

effect of cross sectional areas on strength

Answer 7

greater the cross-sectional area of the muscle, the greater the strength

-max of 16-30 N of force per cm2

Question 8

effect of fibre type on strength

Answer 8

greater the % of FG and FOG fibres, greater the strength over a short period of time

-fast-twitch have large motor neurons forming large motor units with rapid, high force contractions.
-greater the use of fg, greater the force of contraction

Question 9

effect of gender on strength

Answer 9

males have a higher strength than females

-males have higher muscle mass and cross-sectional area due to testosterone

Question 10

effect of age on strength

Answer 10

peak strength:
-females 16-25
-males 18-30

strength decreases with age

Question 11

how to evaluate strength

Answer 11

baseline test must be performed.
then mid and post-tests to ensure strength-bases adaptations are occuring

Question 12

how to test max strength

Answer 12

grip strength dynamometer
-squeeze grip maximally
-standardised comparison table

Advantage: simple and objective, inexpensive equipment

diadvantage: only forearm muscles, not sport specific

Question 13

how to test max strength

Answer 13

1 repetition max test
-choose starting weight on gym equipment.
-increase weight until only 1 max rep achieved
-full recovery between reps to prevent fatigue

advantage: direct objective measurement of isotonic movement, easy procedure, most muscle groups testable

disadvantage: difficult to isolate individual muscles, trial and error induce early fatigue, potential of injury

Question 14

how to test explosive strength

Answer 14

vertical jump test
-highest point with arm outstretched
-highest point jumped
-standardised comparison table

advantage: converted to power output estimate, easy, minimal equipment

disadvantage: not isolated to one muscle group, only legs

Question 15

how to test strength endurance

Answer 15

abdominal curl test
-continuous sit-ups to exhaustion
-performed to audio cue

advantage: large groups, simple and cheap equipment, abdominal muscles isolated, reliable

disadvantage: good technique is essential, exhaustion limited to motivation, not sport specific

Question 16

types of training

Answer 16

require resitance

Question 17

reps

Answer 17

Number of times an exercise is repeated or a weight is lifted.

Question 18

sets

Answer 18

A series of repetitions followed by a relief period.

Question 19

resistance guidelines: max strength

Answer 19

85% 1rm
2-6 sets
1-5 rep
1:3+ w:r
4-5 mins

Question 20

resistance guidelines: explosive

Answer 20

75% 1rm
4-6 sets
6-10 reps
1:3 w:r
3-5 mins

Question 21

resistance guidelines: endurance

Answer 21

50% 1rm
3-6 sets
15-20 reps
1:2 w:r
45 secs

Question 22

weight training

Answer 22

-freestanding weights
-high resistance low repitition exercies to increase muscle size and strength
-appropriate for max strength
-can be muscle group specific

Question 23

multi-gym

Answer 23

-fitness system with multiple components to perform a wide range of exercies.
-space efficient
-total body workout

Question 24

plyometric training

Answer 24

-explosive exercises to improve speed at which a muscle shortens
-hopping, jumping
-explosive strength
eg sprinters, jumpers, throwers
-greater force contraction is pre-stretched

neuromuscular system adapts, recruiting more motor units to initiate stretch reflex

risk to injury is high - experienced performers
2-6 repetitions

Question 25

circuit training

Answer 25

-set of number of exercise stations arranged to alternate muscle group working.
-body weight exercises
-strength endurance

Question 26

circuit/interval training specifics

Answer 26

relief period between each exercise station

work intensity (no of circuits 3-6, stations 10-15; reps 10-20+)

work duration (30 secs per station)

relief interval (0-30 secs between activity/stations at rest)

number of work:relief intervals

Question 27

adaptations of strength training to neural pathways

Answer 27

increased recruitment of motor units and FG and FOG
increases force of contraction
-improved co-ordingation and simultaneous stimulation of motor units

decreased inhibition of strength reflex
-increased force of contraction from agonist muscle

OVERALL
increased speed, strength and power output

Question 28

adaptations of strength training to muscle and connective tissues

Answer 28

muscle hypertrophy (cross sectional increase) and muscle hyperplasia
-increased force of contraction

increased bone density and mass
-increased absorption of calcium
-decreased risk of osteoporisis

OVERALL
increased muscle mass
increased speed, strength and power output

Question 29

adaptations of strength training on metabolic function

Answer 29

increased ATP, PC and glycogen stores
-increased capacity for alactic energy production
-increased energy for speed and power-based activities

increased buffering capacity
-increased tolerance and removal pf lactic acid
-delay OBLA
-increased anaerobic threshold

OVERALL
-increased anaerobic fuel stores and energy production
-increased metabolic rate, managing weight
-increased anaerobic threshold, delayed OBLA