1.2b Strength training Flashcards
what is strength?
the ability to apply a force
what is static strength?
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
what is dynamic strength?
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
what is maximum strength?
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
what is explosive strength?
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
what is strength endurance?
the ability to sustain repeated muscular contractions over a period of time withstanding fatigue
- important for swimming, rowing, ect when movement is the same
effect of cross sectional areas on strength
greater the cross-sectional area of the muscle, the greater the strength
-max of 16-30 N of force per cm2
effect of fibre type on strength
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
effect of gender on strength
males have a higher strength than females
-males have higher muscle mass and cross-sectional area due to testosterone
effect of age on strength
peak strength:
-females 16-25
-males 18-30
strength decreases with age
how to evaluate strength
baseline test must be performed.
then mid and post-tests to ensure strength-bases adaptations are occuring
how to test max strength
grip strength dynamometer
-squeeze grip maximally
-standardised comparison table
Advantage: simple and objective, inexpensive equipment
diadvantage: only forearm muscles, not sport specific
how to test max strength
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
how to test explosive strength
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
how to test strength endurance
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
types of training
require resitance
reps
Number of times an exercise is repeated or a weight is lifted.
sets
A series of repetitions followed by a relief period.
resistance guidelines: max strength
85% 1rm
2-6 sets
1-5 rep
1:3+ w:r
4-5 mins
resistance guidelines: explosive
75% 1rm
4-6 sets
6-10 reps
1:3 w:r
3-5 mins
resistance guidelines: endurance
50% 1rm
3-6 sets
15-20 reps
1:2 w:r
45 secs
weight training
-freestanding weights
-high resistance low repitition exercies to increase muscle size and strength
-appropriate for max strength
-can be muscle group specific
multi-gym
-fitness system with multiple components to perform a wide range of exercies.
-space efficient
-total body workout
plyometric training
-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
circuit training
-set of number of exercise stations arranged to alternate muscle group working.
-body weight exercises
-strength endurance
circuit/interval training specifics
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
adaptations of strength training to neural pathways
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
adaptations of strength training to muscle and connective tissues
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
adaptations of strength training on metabolic function
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
