Strength Flashcards
Define static strength
Static strength is a type of strength where force is applied against a resistance without any movement occuring (created by isometric muscle contractions as there is no change in muscle length)
Define dynamic strength
Dynamic strength is a type of strength characterised by movement. A force is applied against a resistance and the muscles change in length eccentrically or concentrically
Define maximal strength
The ability to produce a maximal amount of force in a single muscular contraction
Define explosive strength
The ability to produce a maximal amount of force in one or a series of rapid muscular contractions
Define strength endurance
The ability to sustain repeated muscular contractions over a period of time withstanding fatigue
Factors that affect strength, and there effect on strength
1) cross sectional area - the greater the cross sectional area of the muscle, the greater the strength
2) fibre type - the greater the percentage of fast glycolytic and fast oxidative glycolic fibres, the greater the strength over a short period of time
3) gender - males have a higher strength than females
4) age - peak strength is reached in females at 16-25 years and males at 18-30 years. Strength development peaks at 20-30 years. Strength thereafter decreases with age
Explain the grip strength dynamometer test
Adjusting the grip for hand size, the participant will zero the dial and hold the dynamometer with a straight arm above the head. The arm is then brought down as they squeeze the grip maximally. Three attempts are recorded from the dominant and non dominant hand. Results can be assessed using a standardised comparison table
Adv and disadv of the hand grip dynamometer test
Advantages:
• simple and objective measure
• inexpensive equipment
• high reliability
Disadvantages:
• only the forearm muscles are assessed
• test is not sport specific
Describe weight training
Weight training using freestanding weights can involve very high resistance, low repetition exercises to increase muscle size and strength
Define plyometrics
A series of explosive exercises such as hopping, bounding and jumping to improve the speed at which a muscle shortens
Define circuit training
A series of exercise stations arranged in a specific order to usually work alternate muscle groups
Physiological adaptations made by the neural pathways to strength training
• Increased speed, strength and power output
(Power output - the amount of work performed per unit of time, measured in Watts (W))
Physiological adaptations made by the muscle and connective tissue to strength training
• increased muscle mass
• increased speed, strength and power output
• increases the intensity of performance
• hypertrophic physique, which may increase self esteem
Physiological adaptations made in metabolic function to strength training
• increased anaerobic fuel stores and energy production
• increased anaerobic threshold and delayed OBLA, which increases the intensity and duration of performance
• increased metabolic rate, increasing energy expenditure and managing weight
Describe the one repetition maximum test
Subject chooses a high weight achievable in one repetition on a specific piece of gym equipment or free weight to assess an isolated muscles maximum strength. Increase the weight until only one repetition can be achieved. Ensure full recovery between repetitions to prevent fatigue.
Advantages and disadvantages of the one rep maximum test
Advantages:
• direct objective measurement of isotonic maximal strength
• easy procedure on accessable equipment
• most muscle groups can be tested
Disadvantages:
• difficult to isolate individual muscles
• trial and error may induce early fatigue
• good technique is essential
• Potential for injury performing maximal lifts
Describe the UK abdominal curl test
Subject performs continuous sit-up at progressive intensities to exhaustion. Each sit-up will be timed to an audio cue. The test is over when the subject cannot complete two consecutive sit-ups in the allocated time or when technique significantly deteriorates. A stage and sit-up number will be given which indicates a strength endurance level from a standardised comparison table
advantages and disadvantages of the UK abdominal curl test
Advantages:
• large groups can perform the test at the same time
• only simple and cheap equipment required
• abdominal muscles can be isolated
• valid and reliable test
Disadvantages:
• good technique is essential
• safety concerns over repeated strain on the lower spine
• maximal test to exhaustion limited by subject motivation
• test is not sport specific
Explain the vertical jump test
Using a wall mounted vertical jump board or chalked fingers, the performer marks the highest point reached with one arm outstretched. With a bend and swing of the arms, the performer will mark the highest point jumped. The difference in resting jump and jump height represents explosive strength and can be assessed using a standardised comparison table
Advantages and disadvantages of the vertical jump test
Advantages:
• using a formula the data gained can be converted into a power output estimate
• easy test with minimal equipment
• test could be administered by the participant
Disadvantages:
• the measure is not isolated to one muscle group
• only estimates explosive strength in the legs
