Strength Flashcards
Definition of strength
The ability of the body to apply a force
Definition of static strength (also known as isometric strength)
When a force is applied against resistance without any movement occurring or change in muscle length
Definition of dynamic strength
Force applied with movement and a change in muscle length
OR
The amount of work performed per unit of time. Characterised by movement
Definition of maximal strength
The ability to produce a maximal amount of force in a singular muscle contraction
Definition of explosive strength
The ability to produce a maximal amount of force in one or a series of rapid muscular contractions
Definition of strength endurance
The ability to sustain repeated muscular contractions over a period of time withstanding fatigue
What is a sporting example of static strength?
-Crucifix position on rings
-Plank
-Arabesque on beam
-Handstand on the floor
What is a sporting example of dynamic strength?
-Hop, step, jump in triple jump
What is a sporting example of maximal strength?
-1 rep max in weight lifting
-Judo single throw
-Push in rugby scrum
What is a sporting example of explosive strength?
-Sprinting
-Throwing in athletics
What is a sporting example of strength endurance?
-Rowing
-Swimming
-Wresting
What are the 4 factors affecting strength?
Cross-sectional area, Fibre type, Gender, Age
How does cross-sectional area affect strength?
Effect - The greater the cross-sectional area the greater the strength
Explanation - There is a maximum of 16-30 N of force per cm2 of muscle cross-section
How does fibre type affect strength?
Effect - The greater the % of fast glycolytic and fast oxidative glycolytic muscle fibres, the greater the strength over a short period of time
Explanation - Fast-twitch fibres have large motor neurones forming large motor units with rapid, high force contractions
How does gender affect strength?
Effect - Males have a greater strength than females
Explanation - Males have a high muscle mass and cross-sectional area due to high levels of testosterone. But gender difference disappears when strength is expressed per unit of cross-sectional area
How does age affect strength?
Effect - Peak strength is reached in females at 16-25 years and males at 18-30 years. Strength development peaks at 20-30 years then declines with age
Explanation - Age-related decline in strength is due to a decrease in efficiency of the neuro-muscular system, elasticity and testosterone, leading to a reduction in muscle mass
What are the 4 different tests to measure strength?
One-rep max (maximal strength)
UK Abdominal curl test (strength endurance)
Grip dynamometer (maximum strength)
Vertical jump test (explosive strength)
What type of strength is tested in the one rep max test?
Maximum strength
What is the protocol for the one rep max test?
- Subject selects a high weight achievable in 1RM
- Increase weight until only 1RM can be achieved (ensure full recovery between reps)
What are the advantages of the 1RM test?
-Direct objective measure
-Easy procedure, accessible equipment
-Most muscle group can be tested
What are the disadvantages of the 1RM test?
-Difficult to isolate individual muscles
-Trial and error may lead to fatigue
-Good technique is essential
-Potential for injury performing maximal lifts
What type of strength is tested in the UK abdominal curl test?
Strength Endurance
What is the protocol for the UK abdominal curl test?
- Continuous sit-ups at progressive intensities to exhaustion in time to an audio cue
- The stage and sit-up number / comparison table
What are the advantages of the UK abdominal curl test?
-Large groups can perform test at the same time
-Simple and cheap
-Valid and reliable test
-Abdominal muscles can be isolated
What are the disadvantages of the UK abdominal curl test?
-Good technique required/injury risk
-Maximal test to exhaustion, reliant on subject motivation
-Test is not sport specific (eg. Cyclists, swimmers at a disadvantage)
-Safety concerns over repeated strain on the lower spine
What type of strength is being tested in the grip strength dynamometer test?
Maximum strength
What are the advantages of the grip strength dynamometer test?
-Simple and objective measures
-Inexpensive equipment
-High reliability
What are the disadvantages of the grip strength dynamometer test?
-Only forearm muscles test
-Test is not sport-specific
What is the protocol for the grip strength dynamometer test?
- Hold dynamometer with straight arm above head
- Arm is brought down whilst squeezing grip maximally
- 3 attempts for dominant and non-dominant hand / table predicts
What type of strength is being tested in the vertical jump test?
Explosive strength
What is the protocol for the vertical jump test?
- Mark highest point reached with straight arm then highest point jumped and measure difference
- Difference between resting and jump height/ comparison table
What are the advantages of the vertical jump test?
-Data can be converted to a power output measure
-Easy test to carry out , minimal equipment requires
-Self-administrable
What are the disadvantages of the vertical jump test?
-The measure is not isolated to one muscle group
-Only measures explosive strength in the legs
