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a2 ocr pe > EP- Strength > Flashcards

EP- Strength Flashcards

1
Q

What are the 5 types of strength

A 
Maximum
Static strength
Explosive strength
Dynamic strength
Strength endurance
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2
Q

Define maximum strength

A

The maximum force the neuromuscular system can exert in a single voluntary muscle contraction

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3
Q

Define Static strength

A

The force exerted by the neuromuscular system while the muscle length remains the same

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4
Q

Define dynamic strength

A

The ability of the neuromuscular system to overcome a resistance with a high speed of contraction

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5
Q

Define explosive strength

A

The ability of the muscles to exert a force in a rapid contraction

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6
Q

Define strength endurance

A

The ability of the muscles to sustain or withstand repeated muscle contractions or a single static action

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7
Q

Give a sporting example which requires maximum strength

A

Olympic weightlifting

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8
Q

What is the test for maximum strength

A

1RM or Hand grip dynamometer

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9
Q

Give a sporting example which requires static strength

A

Crucifix position in gym

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10
Q

What is a test for static strength

A

Free weight arm curl or wall sit

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11
Q

Give a sporting example which requires explosive strength

A

Shot put, long jump

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12
Q

What is a test for explosive strength

A

The vertical jump

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13
Q

Give a sporting example which requires dynamic strength

A

Rowing, cycling etc

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14
Q

What is a test for dynamic strength

A

The Wingate cycle test

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15
Q

Give a sporting example for strength endurance

A

Running a 10km, press ups

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16
Q

What is a test for strength endurance

A

NCF Abdominal curl test

17
Q

What are the three categories of training method used to improve strength

A
  • Resistance training
  • Circuit training
  • Plyometrics
18
Q

What are the two methods of resistance training

A
  • Multi gym

- Free weights

19
Q

Define multi gym

A

Series of exercise machines which use a range of resistance exercises with adjustable weight stacks

20
Q

Define free weights

A

Non-mechanical weights lifted by hand

21
Q

Give 2 advantages of machine weights

A
  • Good for general strength development

- Lower risk of injury

22
Q

Give a disadvantage of using machine weights

A

-not sport specific

23
Q

Give 2 advantages of free weights

A
  • Good for both specific and general strength development

- Works fixator muscles

24
Q

Give a disadvantage of free weights

A
  • Not as safe

- requires a spotter

25
Q

To increase explosive strength, what type of weight and reps do you need

A

Low reps

85% RM

26
Q

To increase dynamic strength, what type of weight and reps do you need

A

4-10 reps

70-80% RM

27
Q

To increase strength endurance what type of weight and reps do you need

A 
High reps (>15)
Low load 60% RM
28
Q

Define circuit training

A

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

29
Q

How many stations in a typical circuit training circuit

A

8-10

30
Q

How can progressive overload be achieved in circuit training

A

Time on stations and recovery can be changes

31
Q

Give 2 advantages of doing circuit training

A
  • Natural relief between stations to recover

- All energy systems can be trained

32
Q

Give a disadvantage of circuit training

A

Time consuming

33
Q

Define plyometrics

A

Jump, bound and hop type exercises linked to the development of power,
where muscles exert maximum force in short intervals of time

34
Q

What is the physiological principle behind plyometrics

A

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.

35
Q

Give 2 guidelines for plyometrics

A
  • Thorough warm up beforehand
  • Not suitable for children
  • Should do no more than 100-120 reps in total for whole session
36
Q

Give three examples of plyometric activities

A 
	Hurdle hops
	High knee skipping
	Bounding
	Depth jumps (jumping on and off boxes)
	Press ups with claps
37
Q

Give 6 adaptations from strength training

A
  • 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
38
Q

Give 4 factors affecting strength

A 
Age
Gender
Strength training
Physical inactivity
Muscle composition
Range of motion
39
Q

Describe how 3 factors affect strength

A

• 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

a2 ocr pe (21 decks)

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