cq1; strength training Flashcards

1
Q

What are the types of strength training?

A
  • Resistance training
  • Weight training
  • Isometric training
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2
Q

What is strength?

A

The ability of a muscle/group to exert a force against a resistance.

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3
Q

What are the variables of strength training?

A
  • Load
  • Sets
  • Reps
  • Speed
  • Rest
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4
Q

What are the variables to train strength?

A
  • Load; Heavy
  • Sets; 3-6
  • Reps; 1-6
  • Speed; Slow
  • Rest; 2-5 mins
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5
Q

What are the variables to train muscle hypertrophy?

A
  • Load; Medium
  • Sets; 3-8
  • Reps; 8-12
  • Speed; Slow
  • Rest; 30-90s
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6
Q

What are the variables to train muscular endurance?

A
  • Load; Light
  • Sets; 2-4
  • Reps; Greater than 15
  • Speed; Medium
  • Rest; Less than 30s
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7
Q

What should be included in a strength program?

A
  • Be muscle specific
  • Employ the overload principle
  • Use progressive resistance
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8
Q

What are isotonic exercises?

A

Exercises characterised by muscular shortening and lengthening against a constant resistance
(e.g. bicep curl)

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9
Q

What are isometric exercises?

A

Exercises that involve muscle contraction without the muscle or joint moving
(e.g. plank → static tension)

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10
Q

What are the advantages of isometric exercises?

A
  • Minimal equipment
  • Takes little time to learn and easy to perform
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11
Q

What are the disadvantages of isometric exercises?

A
  • Does not increase strength through full ROM
  • Causes a rise in BP
  • Most benefits occur in early training
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12
Q

What are isokinetic exercises?

A

Exercised characterised by muscular shortening and lengthening but at a constant speed that is controlled by a machine.

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13
Q

What is resistance training?

A

A form of strength where each muscular effort is opposed by a specific resistance.

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14
Q

What are the types of resistance training?

A
  • Elastic
  • Hydraulic
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15
Q

What is elastic training?

A

The use of elastic bands to improve strength → resistance increases as the band is stretched

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16
Q

What sports are resistance bands suited for?

A

Sports that require smaller muscles

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17
Q

What are the advantages of elastic resistance training?

A
  • Low cost
  • Portable
  • Useful for rehabilitation
  • Allows for greater specificity
18
Q

What are the disadvantages of elastic resistance training?

A
  • Limited resistance
  • Difficult to quantify the resistance applied
  • Least durable
19
Q

What is hydraulic resistance training?

A

The utilisation of machines which use water or air compression to provide resistance throughout the movement.

20
Q

What sport is hydraulic resistance training useful for?

A

Sports that require fast explosive movements

21
Q

What are the advantages of hydraulic resistance training?

A
  • 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
22
Q

What are the disadvantages of hydraulic resistance training?

A
  • Machines are generally expensive
  • Less common and accessible
  • Limited range of movements
  • Require more maintenance and potential repairs
23
Q

What is weight training?

A

A form of strength training that uses sets, repetitions and specific units of weight against gravity to create progressive resistance

24
Q

What are the types of weight training?

A
  • Plates
  • Dumbbells
25
What are dumbbells?
A weight consisting of two discs attach to a short bar, made for lifting with one hand
26
What are dumbbells commonly used for?
- Developing small muscle groups - Isolate specific muscles for development
27
What are plates?
Weights that can be anchored to barbells as free weights
28
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
29
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
30
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
31
What are the advantages of weight training?
- Identify and fix muscle imbalances - Greater range of motion - Improves stabilization and balance
32
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
33
What are the types of overload techniques?
- Compound - Pyramid set - Trip drop - Blitzing
34
What are compound techniques?
- Superset (e.g. bicep + tricep) - Triset; superset but three muscle groups
35
What is a pyramid set?
Increase resistance through sets
36
How are strength adaptations evident?
- Strength and power - Core strength - Hypertrophy - Bone mineral density - Reduced body fat %
36
What is blitzing?
Working a muscle group through different angles
36
What is a trip drop?
Reduce resistance, Increase reps
37
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
38
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