2.4 - Strength Flashcards
Define strength
- ability to apply a force. it is a component that is important to most forms of physical activity and sport
4 types of strength
- strength endurance
- maximum
- explosive
- static and dynamic
define strength endurance with an example and a test
- ability of the muscles to repeatedly contract and withstand fatigue
- swimmers and rowers
- test: Abdominal curl
define maximum strength with an example and a test
- maximum force that can be exerted in a single voluntary movement
- Weight lifters
- test: hand grip dynamometer
define explosive strength with an example and a test
- ability to produce a maximal amount of force in one or a series of muscular contractions
- sprinting
- test: verticle jump
define static and dynamic strength with an example and a test
- static: force exerted against a resistance and with the muscle length remaining constant
test - no valid test - dynamic: ability of the muscles to overcome resistance with a high speed of contraction
test - wingate test
Factors that may affect strength
age - peak strength between 20-30 (decreases with age)
gender - testosterone generally lower in females (less muscle mass)
muscle size and fibre type - (fast twitch - bigger more explosive) greater force
inactivity - atrophy starts after 48 hours of inactivity (reversibility)
What are the guidelines for maximal strength training
Refer to:
- Intensity
- reps
- set
- work relief ratio
- frequency
Intensity: 85-95% 1RM (high intensity low reps)
Reps: 1-5
Set: 2-4
Work relief ratio: 1:3+ (full recovery between sets)
Frequency: 3-7 sessions per week
What are the guidelines for Strength endurance training
Refer to:
- Intensity
- reps
- set
- work relief ratio
- frequency
Intensity: low resistance high reps (50-70% 1RM)
Reps: 12-21
Set: 3-5
Work relief ratio: 1:2
Frequency: 3-5 per week
What are the guidelines for explosive strength training
Refer to:
- Intensity
- reps
- set
- work relief ratio
- frequency
Intensity: 75 - 85% 1RM
Reps: 6-10
Set: 4-6
Work relief ratio: 1:3
Frequency: 3-6 per week
Describe weight training include advantages and disadvantages
- 85%
- can be used for all 3 types
- maximum (1-6 reps, 3-6 sets, 1:3+)
- endurance (12-21 reps, 2-3 sets, 1:2)
- Explosive (8-12 reps, 3-4 sets, 1:2+)
+isolation
+stored easily
+highly adaptable
+weight’s at home
- can be dangerous
- can be costly
Describe Plyometric include advantages and disadvantages
- explosive exercises to improve power and speed at which the muscle shortens
- Type: explosive strength
- Box jumps, hopping, clap press ups
- 2-6 reps (2 sets)
- full recovery between sets (1:3+)
+significantly improves explosive strength
+beneficial for sprinters, footballers and netballs
- Risk of injury is high
- should only be performed by experienced and highly trained performers
Describe a multi gym. include advantages and disadvantages
- adjustable weight stack to suit specific strength requirements
- example: chest press, lat pull down, leg press
+safer, more support
+total body workout
+space efficient
- less sport specific
- fixator is not put under as much stress as free weights
Describe Circuit training include advantages and disadvantages
- series of exercises to work alternate muscle groups
- muscular endurance
- 6 stations
- 15-20 reps
- circuit is usually completed 3-6 times depending on fitness levels
- 0-30 seconds rest after exercise
- 3-5 mins after each circuit recovery
+large numbers can complete circuit training
+equipment isn’t complexed
+cater for specific sports
- dependant on performers motivation
Long term benefits of strength training
- greater percentage of fast twitch muscle fibres (FG)
- increased cross sectional area of muscle
- increased force production
- increased tendon and ligament strength
- increased speed of contraction
- increased coordination of antagonistic pairs
- increased speed of nerve impulse (better reaction time)
- increased glycogen store
- increased ATP levels and PC levels
