2..2 - Preparation and training methods 2

Question 1

What are the 4 AFFECTING FACTORS of strength ?

Answer 1

• cross-section area
• fibre type
• gender
• age

Question 2

How does the CROSS-SECTION AREA affect strength ?

Answer 2

• greater the cross sectional area of muscle, greater the strength
• max of 16-30N per cm of kmuscle cross section

Question 3

How does FIBRE TYPE affect strength ?

Answer 3

• greater % FG and FOG = greater strength over short period of time
• fast twitch fibres -> contract w higher force -> greater force of contraction

Question 4

How does GENDER affect strength ?

Answer 4

• males have more strength than females
• males high muscle mass and cross-sectional area due to more testosterone

Question 5

How does AGE affect strength ?

Answer 5

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

-age-related decline due to decrease in efficiency of neuromuscular system elastciity, testostrone & reduction in muscle mass

Question 6

Name the 4 methods of evaluating strength

Answer 6

-maximum strength -> one RM test

-maximum strength -> grip strength dynamometer

-strength endurance -> abdominal curl test

-explosive strength -> vertical jump test

Question 7

What is the ONE REP MAX TEST ?

Answer 7

MAXIMUM STRENGTH
- specific piece of gym equipment
- increase weight until one rep can be completed
- full recovery between reps

Question 8

What are the 3 STRENGTHS of the one rep max test

Answer 8

• direct measurement
• easy procedure
• most muscle groups can be tested

Question 9

What are the 3 WEAKNESSES of the one rep max test ?

Answer 9

• trail and error = fatigue
• difficult to isolate individual muscles
• potential for injury

Question 10

What is the GRIP STRENGTH DYNAMOMETER ?

Answer 10

MAXIMUM STRENGTH
- hold the dynamometer with a straight arm above head
- arm brought down as grip is squeezed

Question 11

What are the 3 STRENGTHS of the grip strength dynamometer ?

Answer 11

• simple objective measure
• cheap
• highly reliable

Question 12

What are the 2 WEAKNESSES of the grip strength dynamometer ?

Answer 12

• only measures forearm
• not sport-specific

Question 13

What is the UK ABDOMINAL CURL TEST ?

Answer 13

STRENGTH ENDURANCE
- progressive intensity to exhaustion
- timed to an auto-cue
- stage and sit-up # given

Question 14

What are the 4 STRENGTH of the UK abdominal curl test ?

Answer 14

• good for large groups
• simple and cheap
• isolates abs
• valid and reliable

Question 15

What are the 4 WEAKNESSES of the Uk abdominal test ?

Answer 15

• good technique needed
• strain on lower spine
• limited to subject motivation
• not sport-specific

Question 16

What is the VERTICAL JUMP TEST ?

Answer 16

EXPLOSIVE STRENGTH
- wall-mounted vertical jump board
- highest point reached with arm outstretched
- difference between resting and jumping score
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Question 17

What are the STRENGTHS of the vertical jump test ?

Answer 17

• easy
• minimal equipment
• ## can test yourself

Question 18

What are the WEAKNESSES of the vertical jump test ?

Answer 18

• not isolated to one muscle group
• only measures explosive strength in legs