Muscular strength Flashcards
Define muscular strength
the greatest amount of force that a muscle can produce in a single maximal effort
Power involves _______ and ________
1) strength
2) speed
What is the equation for power
Power = F x V
Power = (F x D)/T
Strength provides a foundation for other components of physical fitness such as:
1) muscular endurance
2) cardiorespiratory capacity
What are the benefits of strenght training?
1) slow down muscle loss that normally comes with aging
2) Increase functional mobility, so daily tasks are made both easier and possible
3) Increase size and strength of muscle fibers for better physical capacity
4) Increase tendon, ligament, and bone tensile strength
5) stronger muscles better protect the joints that they cross
6) improved physical appearence
7) Better strength in the muscles of the trunk which helps prevent postural problems
8) stronger muscles are less likely to be sprained or injured
9) improvement in self-concept and self esteem
Key points to remember about strength training
- quantity over quality
- continually change up your routine
- use free weights and machines
- use whole-body workouts
- focus on functional fitness training
- complete a warm-up and cool down
- make it enjoyable
Types of muscular contraction
1) dynamic (isotonic) contraction
2) isometric contraction
3) isokinetic contraction
How many time is recommended to train a muscle group during the week?
minimum twice a week for each muscle group
Dynamic (isotonic) contraction
the bony levers move through a range of motion when the appropriate muscles do work
- machine or free weights
Nautilus Machines
- accomidating resistance device
- designed to give assistance, no assistance, assistance while in your range of motion
- leverage charactaristics change as the joint goes through range of motion
Dynamic contractions can be either ____________ or ___________
1) concentric
2) eccentric
Define concentric contractions
the muscle shortens with varying tension as it lifts a constant load
Define eccentric contractions
-The muscle lengthens while developing force
-Usually used in resisting gravity
Define isometric contraction
-static contraction
-tension is developed but there is no change in the angle of the joint or length of the muscle
Define isokenetic contraction
the muscle is shortened at a constant velocity determined by instrumentation which allows a person to exert maximal force throughout the full range of motion
Purpose of strength assessment
- assess muscular fitness (hand grip)
- identify specific areas of weekness
- motivation for training
- monitor progress in a rehabilitation program (if someones injured couldnt use that muscle for a while)
What are the strength assessment techniques?
- One repetition maximum
- Dynamometer techniques
- Computer-assisted, Isokentic methods
What is a “one repetition maximum”?
- the maximum amount of weight lifted once
- use free weights or machines that allow for dynamic contractions
- only for people with experience
Estimated one repetition maximum
- estimated from repetition to failure
- safer for beginners
- max # of reps is 10
What are dynamometer techniques?
- consists of a spring that is deformed to some amount when force is applied to it (hand grip dynamometer)
Hand grip dynamometer measures…
isometric strength
Define computer assister/isokinetic methods
- equipment such as Biodex, KIN/COM
- expensive
- many of the machines can also test strength in isometric, concentric, and eccentric
Low hand grip _________ risk for mortality
increases
To ensure consistency and validity
- standardized instructions should be given prior to testing
- if the warm-up is given must be done at the same intensity for the same time
- ensure the angle of measurement on the lib or test device is consistent among subjects
-consider an individuals size and proportions when evaluating strength scores
- the more specific the assesment is important to optimally express true strength gains
- safety is very important (make sure equipment is in proper working order)
- strenght administrators should be well trained and have a thorough understanding of all testing procedures and protocals
