EP- Strength Flashcards
What are the 5 types of strength
Maximum Static strength Explosive strength Dynamic strength Strength endurance
Define maximum strength
The maximum force the neuromuscular system can exert in a single voluntary muscle contraction
Define Static strength
The force exerted by the neuromuscular system while the muscle length remains the same
Define dynamic strength
The ability of the neuromuscular system to overcome a resistance with a high speed of contraction
Define explosive strength
The ability of the muscles to exert a force in a rapid contraction
Define strength endurance
The ability of the muscles to sustain or withstand repeated muscle contractions or a single static action
Give a sporting example which requires maximum strength
Olympic weightlifting
What is the test for maximum strength
1RM or Hand grip dynamometer
Give a sporting example which requires static strength
Crucifix position in gym
What is a test for static strength
Free weight arm curl or wall sit
Give a sporting example which requires explosive strength
Shot put, long jump
What is a test for explosive strength
The vertical jump
Give a sporting example which requires dynamic strength
Rowing, cycling etc
What is a test for dynamic strength
The Wingate cycle test
Give a sporting example for strength endurance
Running a 10km, press ups
What is a test for strength endurance
NCF Abdominal curl test
What are the three categories of training method used to improve strength
- Resistance training
- Circuit training
- Plyometrics
What are the two methods of resistance training
- Multi gym
- Free weights
Define multi gym
Series of exercise machines which use a range of resistance exercises with adjustable weight stacks
Define free weights
Non-mechanical weights lifted by hand
Give 2 advantages of machine weights
- Good for general strength development
- Lower risk of injury
Give a disadvantage of using machine weights
-not sport specific
Give 2 advantages of free weights
- Good for both specific and general strength development
- Works fixator muscles
Give a disadvantage of free weights
- Not as safe
- requires a spotter
To increase explosive strength, what type of weight and reps do you need
Low reps
85% RM
To increase dynamic strength, what type of weight and reps do you need
4-10 reps
70-80% RM
To increase strength endurance what type of weight and reps do you need
High reps (>15) Low load 60% RM
Define circuit training
A form of interval training which has set periods of work, interspersed with set rests. A series of exercises forming a complete circuit, alternating body groups
How many stations in a typical circuit training circuit
8-10
How can progressive overload be achieved in circuit training
Time on stations and recovery can be changes
Give 2 advantages of doing circuit training
- Natural relief between stations to recover
- All energy systems can be trained
Give a disadvantage of circuit training
Time consuming
Define plyometrics
Jump, bound and hop type exercises linked to the development of power,
where muscles exert maximum force in short intervals of time
What is the physiological principle behind plyometrics
To achieve a more powerful contraction, the athlete should perform an eccentric muscle contraction prior to a concentric contraction. This causes a stretch reflex, which is an elastic recoil of the muscle that occurs to prevent a muscle being overstretched and potentially injured, this in turn allows the athlete to generate more force.
Give 2 guidelines for plyometrics
- Thorough warm up beforehand
- Not suitable for children
- Should do no more than 100-120 reps in total for whole session
Give three examples of plyometric activities
Hurdle hops High knee skipping Bounding Depth jumps (jumping on and off boxes) Press ups with claps
Give 6 adaptations from strength training
- Increased recruitment of fast twitch muscle fibres
- Increased recruitment of motor units
- Improved co-ordination and stimulation of motor units
- Hypertrophy or fast twitch muscle
- Hyperplasia of muscle fibres
- Increased number/size of contractile proteins
- Increased myosin/actin bridges
- Increased ATP/PC stores
- Increased buffering capacity
- Increased efficiency to remove LA
- Increased anaerobic threshold
- Increase in cardiac capillary density
- Increased strength of connective tissues
- Increased mitochondria
Give 4 factors affecting strength
Age Gender Strength training Physical inactivity Muscle composition Range of motion
Describe how 3 factors affect strength
• Gender
-Female strength lower as less muscle mass and size
-Men have more testosterone than women so stronger
• Age
- Females peak between 16-25
- Men peak between 18-30
- Strength gradually decreases due to less muscle mass and a less efficient neuro-muscular system
- Greatest gains between 20-30 for both as there is the most testosterone at this time
• Strength training
- Specific training increases hypertrophy and prevents atrophy
• Physical inactivity
- Atrophy starts after 48 hours of inactivity
- Induces the loss of muscle strength already gained
• Muscle Composition
- Muscle fibre type- fast twitch vs slow twitch
- Size of the muscle
• Range of motion
- Weakest point is relative to the relative angle of a given point
