Strength Flashcards
What are the classification of strengths?
Static strength:
Force is applied against a resistance without any movement occurring.
isometric contractions- referred to an isometric strength (eg. crucifix position on rings in gymnastics.)
Dynamic strength:
Force applied against resistance where muscles change length eccentrically or concentrically.
also known as piww output.
Eg, hop, skip, jump phase of triple jump.
What is maximum strength?
Ability to produce a maximal amount of force in a single muscular contraction. Also known as one rep max.
Eg. olympic deadlift
What is explosive strength?
Ability to produce a maximal amount of force in one or a series of rapid muscular contraction. Also known as elastic strength due to stretch reflex mechanism within the muscle.
Eg. sprint start
What is strength endurance?
Ability to sustain repeated muscular contractions over a period of time, withstanding fatigue.
Eg. rowing/ swimming.
Cross sectional area:
The greater the cross sectional area of the muscle, the greater the strength. Maximum of 16-30 newtons force per square cm of muscle contraction.
How does fibre type affect strength?
The greater percent of FG and FOG fibres, the greater the strength over a short period of time. FT has large motor neurons, forming large motor units with rapid high force contraction.
Greater recruitment of FG ibres = greater force of contraction
How does gender affect strength?
Males have a greater level of strength to females.
Males have higher muscle mass and cross section area due to an increase in testosterone.
When strength is expressed per unit of cross sectional area, the difference between genders largely disappears.
How does age affect strength?
Peak male strength: 18/30 years.
Peak female strength: 16/25 years.
Strength development peaks at 20-30 then decreases with age. It decreases due to less efficient neuromuscular systems, loss of elasticity and testosterone.
(Strength training adaptation)
Neural pathways
Structural adaptation–> Increased recruitment of motor units and FG and FOG fibre types.
Functional effect–> Increased force of contraction
Improved coordination and simultaneous stimulation of motor units.
(Strength training adaptation)
Muscle and connective tissue
Structural adaptation–> Increased strength of tendons and ligaments.
Functional effect–> Increased joint stability. Decreased risk of injury.
(Strength training adaptation)
Metabolic function
Structural adaptation–> Increased muscle mass
Functional effect–> Improved body composition. Increased metabolic rate
What is weight training?
(strength training)
Frequency is two to five times a week. 12 to 15 reps.
Eg. Bicep curls, Bench press, Deadlift.
Advantages:
Builds muscle, Healthy heart, Reducing injury risk, Improves mental health.
Disadvantages:
Joint damage , Overtraining, Tight muscles, prolonged muscle soreness.
What is the grip strength test?
(strength test)
Monitors development of maximal strength.
Athletes use their dominant hand, applying as much grip pressure as possible on the dynamometer.
Assistant records maximum reading (kg)
Athlete repeats 3 times.
Assistance uses highest value to asses performer.
+ves
Simple, objective measurement.
inexpensive equipment
High reliability.
-ves
Only forearm muscle is assessed.
Not sport specific.
What is 1 repetition max
- maximum strength
(strength test)
Maximum weight the athlete can lift for one repetition with correct technique.
Warm up with 50% (6-10 reps) of 1RM, then 80% x 3.
Athlete then attempts 1 rep max.
Rest periods should be between 1 and 5 mins.
+ves
Most muscle groups can be tested.
Easy procedure on accessable equipment.
-ves
Trial and error may induce early fatigue.
Good form is essential.
What is a 1 minute press up/ sit up test?
Abdominal curl test.
(strength test)
Athlete warms up for 10 mins, lies on the ground hand by shoulders and arms tucked into 45 degrees and performs a press up as many as they can for 1 minute.
Assistant records reps.
