Strength

Question 1

Define strength?

Answer 1

The ability of the body to apply a force to a resistance

Dependant on the NMS

Question 2

Define Static Strength?

Answer 2

The ability of the neuromuscular system to exert a force whilst the muscle length REMAINS CONSTANT

Question 3

Define Dynamic Strength?

Answer 3

The ability of the neuromuscular system to overcome a resistance with A HIGH SPEED CONTRACTION.

Question 4

Define Maximum Strength?

Answer 4

The ability of the neuromuscular system to expend a MAX amount of energy during a SINGULAR VOLUNTARY CONTRACTION.

Question 5

Define Explosive Strength?

Answer 5

The ability of the neuromuscular system to expend a high amount of energy in A SUDDEN, HIGH INTENSITY movement.

Question 6

Define Strength Endurance?

Answer 6

The ability to SUSTAIN repeated contractions whilst AVOIDING FATUGUE.

Question 7

What are the 4 factors affecting Strength?

Answer 7

1. Physiological Make-up- Fibre Type (FOG/ FG- FAST twitch, = increased motor neurones and motor units.
2. Cross sectional area- increased strength- 16-30 newtons between each fibre.
3. Gender- males have more due to increased muscle mass( testosterone)
4. Age related decline due to decrease nms efficiency and decreased in muscle mass.

Question 8

What test measures maximum strength?

Answer 8

Hand Grip Dynameter and One Rep Max- squeeze from shoulder to side- best out of three.
Lift the max that they can - may take TRIAL+ ERROR
+easy procedure, accessible equipment, most muscle groups can be tested
-trial and error may cause early fatigue, good technique is essential.

Question 9

What test measures static strength?

Answer 9

Mid- thigh pull exercise- performer pulls on an immovable bar and holds effort for five seconds.
+time efficient, accurate results
-force plates/ bar rack can be expensive and not accessible, not sport specific

Question 10

What test measures explosive strength and dynamic?

Answer 10

Vertical Jump Test/ Wingate test
Vertical Jump= standing reach is measured on wall and then they jump as high as they can- distance measured
Wing gate test= performer pedals as fast as they can for 30 seconds, number of resolutions is recorded
+easy test, minimal equipment, can be administrated by performer.
-only measures/ covers legs

Question 11

What test measures strength endurance?

Answer 11

UK Abdominal Curl test- do as many sit ups as possible whilst keeping in time to a beat, stage recorded.
+simple test, large groups at the same time can be done, can isolate abdominals
-not sport specific and tests to exhaustion (motivation is an issue)

Question 12

Strength training programme values?

Answer 12

MAXIMUM 85-95% 1RM 3 4 1:3+ 5mins
EXPLOSIVE 75-85% 1RM 8 5 1:3 3mins
ENDURANCE 50-75% 1RM 13 6 1:2 30secs

Question 13

Strength Adaptation: Neural Pathways

Answer 13

Increased recruitment of motor units and FOG/ FG fibres= increased force of contractions.

Question 14

Strength Adaptation: Muscle and Connective Tissues

Answer 14

Muscle Hypertrophy= increased cross-sectional area and increased force
Increased strength of tendons and ligaments= increased joint stability

Question 15

Strength Adaptations: Metabolic Functions

Answer 15

Increased ATP and PC stores = supplies power for all power activities.
Increased ENZYME ACTIVITY= responsible for breaking down ATP and PC