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P.E- Mr Jones > 6.2. Strength > Flashcards

6.2. Strength Flashcards

1
Q

What is strength?

A

The ability to apply force

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2
Q

What is static strength?

A

The ability to apply a force against a resistance without any movement occurring (isometric contraction)

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3
Q

What is dynamic strength?

A

The ability to apply a force to overcome resistance where movement occurs (isotonic contraction)

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4
Q

What is strength endurance?

A

The ability to sustain repeated muscular contractions (or a single isometric contraction) over a period of time

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5
Q

What is maximum strength?

A

The ability to produce a maximum amount of force in a single muscle contraction.

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6
Q

What is explosive/ elastic strength?

A

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

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7
Q

Examples of strength endurance

A
  • Long course swimming
  • Boxing
  • Gymnastics bar routine
  • Football match
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8
Q

Examples of maximum strength

A
  • Bench press
  • Dead lift
  • Shot putt
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9
Q

Examples of explosive strength

A
  • Long jump
  • Triple jump
  • High jump
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10
Q

Identify the factors affecting strength:

A
  • Cross sectional area
  • Fibre type
  • Gender
  • Age
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11
Q

How does cross sectional area affect strength?

A

The greater the cross sectional area of the muscle, the greater the strength -> maximum of 16-30N of force per square centimetre of muscles

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12
Q

How does fibre type affect strength?

A

The greater the percentage of fast-glycolytic and fast-oxidative glycolytic fibres, the greater the strength over a short period - larger motor units with rapid, high force contractions.

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13
Q

How does gender affect strength?

A

Males have higher muscle mass and cross sectional area on average due to high testosterone levels.
When this is expressed per unit of cross sectional area, the difference between genders largely disappears

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14
Q

How does age affect strength?

A

Peak strength in females is between 16-25 and males are 18-30 years.
This decreases after due to a decrease in efficiency of neuromuscular system, loss of muscle elasticity and loss of testosterone.

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15
Q

What are the tests for strength endurance?

A
  • Abdominal curl test
  • Press up test
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16
Q

What is the abdominal curl test?

A

NCF test which involves performing sit ups in time with a bleep.
The test is progressive and the performer continues until failure.
The score is based on the time/ cumulative sit ups completed.

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17
Q

Strengths of the abdominal curl test

A

+ large groups can perform test at same time

+ simple and cheap equipment

+ abdominal muscles can be isolated

+ valid and reliable -> can be done consistently and not too many variables

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18
Q

Weaknesses of abdominal curl test:

A
  • good technique is essential
  • safety concerns over repeated strain on lower spine
  • maximal test to exhaustion limited by subject motivation
  • test is not specific
19
Q

What is the press up test?

A

The performer completes as many press ups as possible, hands shoulder width apart, maintaining good form.
Test score is total number completed

20
Q

Strengths of press up test:

A

+ no equipment needed

+ simple to set up and conduct

+ can be conducted almost anywhere

21
Q

Weaknesses of press up test:

A
  • Assistant required to administer test
  • Different techniques and classifications of correct technique
22
Q

What are the tests for maximum strength?

A
  • Grip strength dynamometer
  • 1 rep max test
23
Q

What is the grip strength dynamometer test?

A

Performer takes three turns with each hand and records the best score shown on the dial.
It should be dialled back to 0 after each attempt.

24
Q

Strengths of hand grip dynamometer:

A

+ simple procedure

+ reliable and cheap equipment

25
Q

Weaknesses of hand grip dynamometer:

A
  • only forearm strength tested
  • not sport specific movement
26
Q

What is the 1 rep max test?

A

Performer selects a piece of gym equipment or free weights exercise to test strength of specific muscle group.
Score is highest weight performer can lift once.

27
Q

Strengths of the 1 rep max test:

A

+ Required equipment is readily available in most gyms

+ Test is simple to perform

28
Q

Weaknesses of the 1 rep max test:

A
  • Difficult to isolate individual muscles
  • Trial and error may induce early fatigue
  • Good technique is essential
  • Potential of injury performing maximal lifts
29
Q

What is the test for explosive strength?

A
  • Vertical jump test
30
Q

What is the vertical jump test?

A

Performer marks their maximal standing reach height with one arm, then performs a standing vertical jump to mark their highest jump reach.
The score is the difference between the two marks

31
Q

Strengths of the vertical jump test?

A

+ Using a formula gained can be converted into a power output estimate

+ Easy test with minimal equipment needed

+ Test could be administered by the ppt

32
Q

Weaknesses of the vertical jump test

A
  • Technique plays a part in maximising your score
  • Subject must time the jump so wall is marked at peak of jump
33
Q

What does strength endurance involve?

A

Lower resistance with a greater number of repetitions

34
Q

What does maximum and explosive strength involve?

A

Higher resistance with lower repetitions

35
Q

What does maximum and explosive strength involve?

A

Higher resistance with lower repetitions

36
Q

How do you train strength endurance?

A

Reps: 15-20
Sets: 3-5
Resistance: 50-70% of 1 rep max
Rest: 90 secs

37
Q

How do you train maximum strength?

A

Reps: 1-5
Sets:2-6
Resistance: 85-95% of 1 rep max
Rest: 3-5 mins

38
Q

How do you train explosive strength?

A

Reps: 4-6 fast movements
Sets: 4-6
Resistance: 75-85% of 1 rep max
Rest: 2-4 mins

39
Q

How do you train dynamic strength?

A

Reps: 8-12
Sets: 3-4
Resistance: 75% of 1 rep max
Rest: 2 mins

40
Q

What is multi-gym?

A

A piece of equipment with a range of stations and adjustable weight stacks. Movement of the weight is controlled - increasing safety.

41
Q

How are weights used for training?

A

Free weights using dumbbells or barbells can be used to work specific muscle groups. Other muscles (including core stability muscles) also work as fixators to stabilise the movement, increasing their isometric strength.

42
Q

How are plyometrics used for training?

A

Training involves bounding, jumping, press ups with claps etc.
This takes advantage of the stretch reflex - a contraction of a muscle in response to it being stretched, which is a protective mechanism.
An eccentric contraction occurs first which causes a more forceful concentric contraction to follow. This increases explosive strength.

43
Q

What is circuit/ interval training?

A

Periods of work on a series of exercise stations, followed by relief interval where the muscle group recovers.
This recovery may occur whilst another area of the body is being worked on at the next station.
Circuit/ interval training can include free weights as well as body weight exercises, and usually targets strength endurance.
Am advantage is that it can be used with large groups.

44
Q

What are the long term physiological changes for muscle and connective tissue?

A
  • Muscle hypertrophy
  • Muscle hyperplasia
  • Size of myofibrils
  • Strength of ligaments and tendons

P.E- Mr Jones (18 decks)

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