Strength Flashcards
Recognised fitness test for maximum strength
1RM
Most widely used fitness tests for maximum strength
Grip dynamometer
Leg dynamometer
When using the grip/leg dynamometer to measure maximum strength-how does that link to the whole body?
High correlation between hand grip/leg strength and overall strength
Protocol for grip dynamometer (fitness test for maximum strength)
- Hold the dynamometer about your head (straight arm)
2. Squeeze it as you bring your hand down to your side (keep arm straight)
Sporting example of maximum strength
Rarely used in sport
It is not sport specific as weight lifting has an explosive element
Definition of explosive strength
Ability to expand a maximal amount of energy in one or a series of movements
If a series, an equal force should be applied to each stage
What energy system does explosive strength predominantly use and why
PC/ATP system
Due to the high intensity but short duration of the activity
What is the fitness test for explosive strength
Sargent jump
Protocol for the Sargent jump (explosive strength fitness test)
- Person stands with arm stretched straight above them -assistant measures reach
- Person the jumps -assistant records their reach when they jump
* stages of jump: 1. Eccentric contraction (lengthen) when bending 2. Hold-no movement 3. More powerful concentric contraction (shorten) when jump* - Repeat 2 more times and find an average
- Reach is worked out by ‘jump reach - original/standing reach’
Sporting example of explosive strength
The triple jump is a good example as it requires explosive strength in each component
Definition of dynamic strength
Ability of the neuromuscular system to overcome resistance with a high speed of contraction
What does neuromuscular mean
Relationship between brain and muscles
What is dynamic strength often referred to due to predominantly using what energy system
Often referred to as ‘anaerobic capacity’ as it predominantly uses the lactic acid system for energy production
What are the two fitness tests associated with dynamic strength
Wingate test and RAST test
Protocol of the wingate test (fitness test for dynamic strength)
- Warm up for 10 mins
- Athlete pedals as fast as possible without any resistance
- After 3 seconds a fixed resistance is applied to the flywheel
- Athlete continues to pedal ‘all out’ for 30 secs
- An electrical/mechanical counter continuously records flywheel revolutions in 5 sec intervals
Advantages of the wingate test (fitness test for dynamic strength)
Minimal equipment required
Simple to set up/conduct
Disadvantages of the wingate test (fitness test for dynamic strength)
Specialist equipment needed
Assistance required
What does RAST stand for (fitness test for dynamic strength)
Running-based Anaerobic Sprint Test
Protocol of RAST (fitness test for dynamic strength)
- Athlete weighed prior to test
- 10-15 min warm up, 5 min recovery
- Completes 6x35metre run at maximum pace (10 secs allowed between each sprint for turn around)
- Assistant records time taken for each 35m sprint to nearest 100th of a second
- For the 6 times calculate the power for each and then determine max power (highest value) and min power (lowest value)
- Work out average and fatigue index
Average= (sum of all 6) / 6
Fatigue index= (max-min) / (sum of all 6)
Advantages of RAST (fitness test for dynamic strength)
Suitable for footballers, ruby players, runners
No specialist equipment needed/minimal equipment needed
Disadvantages of RAST (fitness test for dynamic strength)
May not be able to stick to the 10 sec turnaround if not fit enough
Assistant is required
Definition of endurance strength
Ability of a muscle to sustain repeated muscle contractions
What is endurance strength closely linked with and why
Aerobic capacity, as strength endurance is the ability of the muscles to utilise the oxygen taken and transported to the muscle cells
Explain the two types of endurance strength
Whole body endurance -using the whole body
Local muscular endurance -certain part of the body
What is the fitness test for endurance strength and what does it measure
Abdominal crunch/sit up test
Measures core endurance which is important in all sports
Protocol of the abdominal crunch test (fitness test for endurance strength)
Sit up every two seconds
Back must be flat on the floor
Hands on head
Do till cannot do anymore
Advantages of the abdominal crunch test (fitness test for endurance strength)
Cheap-no equipment
Several people can do it at once
Can do it by yourself
Disadvantages of the abdominal crunch test (fitness test for endurance strength)
Unreliability - counting, not strictly following protocol
Sporting example of endurance strength
Canoeist utilise strength in arms (local muscular endurance)
Sporting example of dynamic strength
100m butterfly -uses lactic acid system
What are the 5 factors that affect strength
Gender Muscle composition Age Physical inactivity Types of training
How does gender affect strength
Mean are generally stronger than females
- size of men’s muscles are greater
- males have more testosterone than females so are able to produce more powerful contracting
How does muscle composition affect strength
Higher percent of 2B muscle fibres = stronger
Increase in muscle size = stronger
Replicate these two points through training
How does age affect strength
Women reach peak strength earlier (16-25 to 18-30)
-females hit puberty first (maturation rate it quicker)
-highest levels of testosterone for both is between 25-30
Strength decreases after 30 years old
-less testosterone
-muscles get weak (muscle atrophy)
-less efficient neuromuscular relationship
How does physical inactivity affect strength
Atrophy starts to occur 48 hours post activity
What are the types of training that increase strength
Weight training (resistance machines and free weights)
Circuits
Interval
Plyometrics
Adaptations due to strength training
Development of type 2B muscle fibres
Muscular hypertrophy
More tolerant to lactic acid
Definition of maximum strength
Maximum force of the neuromuscular system that can be generated in a single contraction/1RM
What are the four training methods to improve strength
Interval/circuit
Plyometrics
Free weight training
Weight resistant training
Explain interval/circuit training to improve strength
Fixed - certain reps and sets
Individual (as many as you can do in a set period of time)
Short period from 30secs-3mins
Aerobic and anaerobic performers
Aerobic 1:1 (3min work:3min rest)
Anaerobic 1:4/1:6 (10sec work:60sec rest)
6 reps, 4-6 sets
High intensity (80-95%)
Circuit exercises: plank, squats, sit/press ups, veritable jump
Advantages/disadvantages of interval/circuit training
Interval:
+very adaptable for an/aerobic performers
-must make sure ratio is correct or not benefit
Circuit:
+large numbers, small space, little equipment
-generalising -not for elite performer
Explain plyometric training to improve strength
High intensity (PC systems) - 80-95% Box jump, high/triple/long jump 1. Eccentric contraction (lengthen) 2. Short holding phase 3. Concentric contraction (shorten) -more powerful due to hold
Advantages/disadvantages of plyometric training
+explosive activities/replicates movements
+autonomous/elite performers
-high risk for cognitive learners -not much muscle strength
-high risk of DOMS causes by new activity
Explain free weight training to improve strength
Experience/advanced performers Includes sets/reps Can replicate similar sporting actions Need a spotter for safety reasons Can alter sets, reps and weights
Advantages/disadvantages of free weight training
+sporting actions link
+adaptable
-safety (if not spotter)
-poor technique and posture is affect =injury
Explain weight resistant training to improve strength
For beginners (cognitive) Sets and reps (5 reps, 4-6 sets) 1:4 work:rest ratio Easier to use than free weights More general Change sets, weights and reps 80-95%exercise intensity
Advantages/disadvantages of weight resistant training
+all levels of performers
+adaptable
+safety is very high
-cannot do sporting action so not precise
