(DONE) Lecture 5 - Muscular Strength Flashcards
differentiate between: muscular strength vs endurance vs power
- 1rm of maximal force
- repeated contractions for a long period of time
- ability to produce force quickly
benefits of strength training
- Provides a foundation for:
Cardiorespiratory capacity
Muscular endurance - Slows down muscle loss associated with aging
- Increases functional mobility
- Increases size and strength of muscle fibers for greater physical capacity
- Increases tendon, ligament, and bone tensile strength;
Stronger muscles better protect the joints that they cross - Improved physical appearance
- Posture correction/ problem prevention
- Less likely to strain/injure muscles
- Improved self concept and self esteem
Types of muscular contraction (3)
- Isometric (static; no movement) (plank)
- Isotonic (dynamic; movement)
- isokinetic (muscle shortens at constant velocity so maximal force at full range; uses computers)
eccentric vs concentric attraction
- muscle lengthens as it resists weight (negative pull ups)
- muscle shortens while lifting weight
purpose of strength assessment
- Assess muscular fitness
- Identify specific areas of weakness
- Monitor progress in a rehabilitation program
- Measure effectiveness of a resistance training program
- Motivation for training
ways to asses strength
- 1RM test
- variable rep max test (reps no greater than 10)
- dynamometer technique (equipment using spring)
- computers assisted isokinetic methods (computers can be programmed at specific angles, velocities, forces, etc)
what consideration should you make when assessing strength (7)
- Standardised instructions should be given prior to testing.
- If a warm-up is given, it should be of uniform duration and intensity.
- Ensure that the angle of measurement on the limb or test device is consistent
among subjects. (recall length-tension relationship and angle of muscle pull
discussed in skeletal muscle lecture). - Consider individual differences in body size and proportion when evaluating strength
scores between individuals and groups. (see below) - Test and training mode specificity are important for optimal expression of true
strength gains. Training using one mode of muscle activity (concentric, eccentric,
isometric, isokinetic) should typically be assessed with the same type of muscle
activity. - Safety is an important consideration when performing strength evaluations. Ensure
that all equipment is in proper working order and that standard weight room safety
procedures are being followed. - Test administrators should be well trained and have a thorough understanding of all
testing procedures and protocols.
what is the relationship between muscle cross sectional area and strength?
- more muscle CSA, more strength
hypotrophy
- increase in size of a muscle fiber
- increases CSA
hyperplasia
- increase in number of cells like muscle fibers (does not occur in humans)
what are the correlations between body size and strength (absolute and ratio between body mass)?
- heavier= more absolute strength
- lighter= better strength to body mass ratio (smaller athletes are stronger pound for pound than larger athletes)
state the differences between female and male:
- upper body strength
- lower body strength
- 50-60% as strong
- 70-80% as strong
why are men usually stronger than women? (4)
- Physically larger (height and weight)
- Body composition (more muscle, less fat, testosterone)
- Body proportion differences
(Broader male shoulders allow more muscles to be packed onto skeletal frames, creating mechanical advantage) - Cultural factors: women have less emphasis on strength
- note: females are equally as strong per unit of muscle CSA
When women and men are put on the same strength training program, what can be observed?
- men have greater absolute strength and muscle hypertrophy
- similar % increase in strength
what is known about strength training for children? (3)
- Resistance training is safe and effective if children have good
motor skills, follow instruction, focus on functional exercises and do not work to
failure. improvements occur through neuromuscular adaptation rather
than significant increases in muscle size. - Consider chronological age versus biological age when designing individualized
weight training programs for children. - During the time period surrounding peak height velocity (age 11.5 in girls and
age 13.5 in boys), young athletes may be at increased risk for injury.
