cq1; strength training Flashcards
What are the types of strength training?
- Resistance training
- Weight training
- Isometric training
What is strength?
The ability of a muscle/group to exert a force against a resistance.
What are the variables of strength training?
- Load
- Sets
- Reps
- Speed
- Rest
What are the variables to train strength?
- Load; Heavy
- Sets; 3-6
- Reps; 1-6
- Speed; Slow
- Rest; 2-5 mins
What are the variables to train muscle hypertrophy?
- Load; Medium
- Sets; 3-8
- Reps; 8-12
- Speed; Slow
- Rest; 30-90s
What are the variables to train muscular endurance?
- Load; Light
- Sets; 2-4
- Reps; Greater than 15
- Speed; Medium
- Rest; Less than 30s
What should be included in a strength program?
- Be muscle specific
- Employ the overload principle
- Use progressive resistance
What are isotonic exercises?
Exercises characterised by muscular shortening and lengthening against a constant resistance
(e.g. bicep curl)
What are isometric exercises?
Exercises that involve muscle contraction without the muscle or joint moving
(e.g. plank → static tension)
What are the advantages of isometric exercises?
- Minimal equipment
- Takes little time to learn and easy to perform
What are the disadvantages of isometric exercises?
- Does not increase strength through full ROM
- Causes a rise in BP
- Most benefits occur in early training
What are isokinetic exercises?
Exercised characterised by muscular shortening and lengthening but at a constant speed that is controlled by a machine.
What is resistance training?
A form of strength where each muscular effort is opposed by a specific resistance.
What are the types of resistance training?
- Elastic
- Hydraulic
What is elastic training?
The use of elastic bands to improve strength → resistance increases as the band is stretched
What sports are resistance bands suited for?
Sports that require smaller muscles
What are the advantages of elastic resistance training?
- Low cost
- Portable
- Useful for rehabilitation
- Allows for greater specificity
What are the disadvantages of elastic resistance training?
- Limited resistance
- Difficult to quantify the resistance applied
- Least durable
What is hydraulic resistance training?
The utilisation of machines which use water or air compression to provide resistance throughout the movement.
What sport is hydraulic resistance training useful for?
Sports that require fast explosive movements
What are the advantages of hydraulic resistance training?
- Provides resistance in both phases of movement
- Specialised equipment is not necessarily required (Pool water can be used)
- Machines are designed to be safe, simple and effective
What are the disadvantages of hydraulic resistance training?
- Machines are generally expensive
- Less common and accessible
- Limited range of movements
- Require more maintenance and potential repairs
What is weight training?
A form of strength training that uses sets, repetitions and specific units of weight against gravity to create progressive resistance
What are the types of weight training?
- Plates
- Dumbbells
What are dumbbells?
A weight consisting of two discs attach to a short bar, made for lifting with one hand
What are dumbbells commonly used for?
- Developing small muscle groups
- Isolate specific muscles for development
What are plates?
Weights that can be anchored to barbells as free weights
What is a benefit of plates?
It can set the weight of a barbell to the exact load required to ensure that the overload principle is implemented
What is a consideration for plates?
It is important that each exercise goes through the full range of motion to ensure that muscle fibres used are maximised
- As weight gets heavier, athletes may utilise a spotter to assure that full range of motion is achieved
What is a consideration for dumbbells?
It is important that joints are not fully locked at the end of the movement as it places stress on joints → injury
What are the advantages of weight training?
- Identify and fix muscle imbalances
- Greater range of motion
- Improves stabilization and balance
What are the disadvantages of weight training?
- Higher risk of injury from incorrect technique
- Require larger grip strength requirements
- Less suitable for legs and back
What are the types of overload techniques?
- Compound
- Pyramid set
- Trip drop
- Blitzing
What are compound techniques?
- Superset (e.g. bicep + tricep)
- Triset; superset but three muscle groups
What is a pyramid set?
Increase resistance through sets
How are strength adaptations evident?
- Strength and power
- Core strength
- Hypertrophy
- Bone mineral density
- Reduced body fat %
What is blitzing?
Working a muscle group through different angles
What is a trip drop?
Reduce resistance, Increase reps
How are strength adaptations monitored?
- Dynamometer for push, pull test or hand grip test
- 1 Rep Max
- Resting HR
- Skin fold for BMI/Body fat comp
What are safe training procedures for strength training?
- Use maintained equipment
- Warm up/Cool down
- Balanced training
- Controlled execution
- Choose appropriate exercise
- Focus on core and total body fitness
