Strength

Question 1

static strength

Answer 1

the ability to apply force against a resistance without any movement occurring (muscle length stays constant)

Question 2

dynamic strength

Answer 2

ability to apply force to overcome a resistance where movement occurs (muscle length changes)

Question 3

strength endurance

Answer 3

ability to sustain repeated muscular contractions (or a single isometric contraction) over a period of time

Question 4

maximum strength

Answer 4

ability to produce a maximum amount of force in a singular muscular contraction

Question 5

abdominal curl test

Answer 5

performing sit ups in time with a progressive bleep until failure

Question 6

press up test

Answer 6

performer completes as many press ups as possible, maintaining good form, the test score is the total number completed

Question 7

strength endurance test advantages

Answer 7

• large groups at on time
• simple and cheap equipment
• isolates abs/ biceps and triceps
• valid and reliable

Question 8

strength endurance tests disadvantages

Answer 8

• good technique is essential
• safety concerns over repeated strain on the lower spine
• maximal test to exhaustion limited by subject motivation
• not sport specific e.g for cyclists

Question 9

one rep max test

Answer 9

performer selects a piece of gym equipment or free weights exercise to test the strength of a specific muscle group, the score is the highest weight the performer can lift once

Question 10

grip dynamometer test

Answer 10

performer takes three turns with each hand and records the best score shown on the dial, should be dialled back to 0 after every attempt

Question 11

maximal strength tests advantages

Answer 11

• direct objective measurement of isotonic max strength
• easy procedure on accessible equipment (1 rep max)
• can isolate specific muscle groups (1 rep max)

Question 12

maximal strength tests disadvantages

Answer 12

• difficult to isolate individual muscles
• only tests wrist strength (grip test)
• trial and error may induce early fatigue
• good technique is essential
• potential for injury performing maximal lifts
• expensive equipment

Question 13

explosive/elastic strength

Answer 13

the ability to produce a maximal amount of force in one or a series of rapid contractions

Question 14

vertical jump test

Answer 14

The performer marks their max standing height with one arm then performs a standing vertical jump to mark their highest jump reach, the score is the difference between the two marks

Question 15

Explosives/elastic strength advantages

Answer 15

• 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

Question 16

Explosive/elastic strength disadvantages

Answer 16

• the measure is not isolated to one muscle group
• only estimates explosive strength in the legs

Question 17

Strength endurance reps sets and resistance

Answer 17

15 - 20 reps, 3 - 5 sets, 50% - 75% of IRM

Question 18

Max strength rep sets and resistance

Answer 18

1 - 5 reps, 2 - 6 sets, 85% - 95% of IRM

Question 19

Explosive strength reps sets and resistance

Answer 19

6 - 10 reps, 4 - 6 sets, 75% - 85% of IRM

Question 20

Multi gym

Answer 20

A piece of equipment with a range of stations and adjustable weight stacks, movement of the weight is controlled -increasing safety

Question 21

Weight training

Answer 21

• freeweights using dumbbells or barbells can be used to work specific muscle groups
• other muscles including core stability muscles also work as fixators to stabilise the movement increasing their isometric strength

Question 22

Plyometrics

Answer 22

• Bounding jumping press ups with claps etc
• takes advantage of the stretch reflex which is a protective mechanism
• an eccentric contraction occurs first which causes a more forceful concentric contraction to follow
• this increases explosive strength

Question 23

Circuit/interval training

Answer 23

• periods of work followed by relief intervals
• series of stations
• targets different body areas usually target strength endurance
• can be used with large groups

Question 24

muscle and connective tissue adaptations

Answer 24

• muscle hypertrophy
• muscle hyperplasia
• size of myofibrils contractile unit of the fibre
• strength of ligaments and tendons

Question 25

neural adaptations

Answer 25

• recruitment of motor units containing fast glycolytic and fast oxidative glycolytic fibres
• force of contraction of the agonist muscle, due to the stretch reflex being delayed causes a reduction in antagonist muscle inhibition
• reciprocal inhibition

Question 26

reciprocal inhibtion

Answer 26

contraction for the antagonist caused by the stretch reflex makes the agonist relax so that both do not contract together and cause injury

Question 27

metabolic adaptation

Answer 27

• anaerobic fuel stores: ATP, phosphocreatine, and glycogen
• anaerobic enzyme activity: ATPase, creatine kinase, PFK
• buffering capacity: tolerance and removal of lactic acid using sodium bicarbonate