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hsc pdhpe; improving performance > cq1; strength training > Flashcards

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
Q

What are dumbbells?

A

A weight consisting of two discs attach to a short bar, made for lifting with one hand

26
Q

What are dumbbells commonly used for?

A
  • Developing small muscle groups
  • Isolate specific muscles for development
27
Q

What are plates?

A

Weights that can be anchored to barbells as free weights

28
Q

What is a benefit of plates?

A

It can set the weight of a barbell to the exact load required to ensure that the overload principle is implemented

29
Q

What is a consideration for plates?

A

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
Q

What is a consideration for dumbbells?

A

It is important that joints are not fully locked at the end of the movement as it places stress on joints → injury

31
Q

What are the advantages of weight training?

A
  • Identify and fix muscle imbalances
  • Greater range of motion
  • Improves stabilization and balance
32
Q

What are the disadvantages of weight training?

A
  • Higher risk of injury from incorrect technique
  • Require larger grip strength requirements
  • Less suitable for legs and back
33
Q

What are the types of overload techniques?

A
  • Compound
  • Pyramid set
  • Trip drop
  • Blitzing
34
Q

What are compound techniques?

A
  • Superset (e.g. bicep + tricep)
  • Triset; superset but three muscle groups
35
Q

What is a pyramid set?

A

Increase resistance through sets

36
Q

How are strength adaptations evident?

A
  • Strength and power
  • Core strength
  • Hypertrophy
  • Bone mineral density
  • Reduced body fat %
36
Q

What is blitzing?

A

Working a muscle group through different angles

36
Q

What is a trip drop?

A

Reduce resistance, Increase reps

37
Q

How are strength adaptations monitored?

A
  • Dynamometer for push, pull test or hand grip test
  • 1 Rep Max
  • Resting HR
  • Skin fold for BMI/Body fat comp
38
Q

What are safe training procedures for strength training?

A
  • Use maintained equipment
  • Warm up/Cool down
  • Balanced training
  • Controlled execution
  • Choose appropriate exercise
  • Focus on core and total body fitness

hsc pdhpe; improving performance (10 decks)

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