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PE (mine) > Strength > Flashcards

Strength Flashcards

1
Q

Recognised fitness test for maximum strength

A

1RM

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2
Q

Most widely used fitness tests for maximum strength

A

Grip dynamometer

Leg dynamometer

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3
Q

When using the grip/leg dynamometer to measure maximum strength-how does that link to the whole body?

A

High correlation between hand grip/leg strength and overall strength

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4
Q

Protocol for grip dynamometer (fitness test for maximum strength)

A
  1. Hold the dynamometer about your head (straight arm)

2. Squeeze it as you bring your hand down to your side (keep arm straight)

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5
Q

Sporting example of maximum strength

A

Rarely used in sport

It is not sport specific as weight lifting has an explosive element

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6
Q

Definition of explosive strength

A

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

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7
Q

What energy system does explosive strength predominantly use and why

A

PC/ATP system

Due to the high intensity but short duration of the activity

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8
Q

What is the fitness test for explosive strength

A

Sargent jump

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9
Q

Protocol for the Sargent jump (explosive strength fitness test)

A
  1. Person stands with arm stretched straight above them -assistant measures reach
  2. 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*
  3. Repeat 2 more times and find an average
  4. Reach is worked out by ‘jump reach - original/standing reach’
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10
Q

Sporting example of explosive strength

A

The triple jump is a good example as it requires explosive strength in each component

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11
Q

Definition of dynamic strength

A

Ability of the neuromuscular system to overcome resistance with a high speed of contraction

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12
Q

What does neuromuscular mean

A

Relationship between brain and muscles

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13
Q

What is dynamic strength often referred to due to predominantly using what energy system

A

Often referred to as ‘anaerobic capacity’ as it predominantly uses the lactic acid system for energy production

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14
Q

What are the two fitness tests associated with dynamic strength

A

Wingate test and RAST test

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15
Q

Protocol of the wingate test (fitness test for dynamic strength)

A
  1. Warm up for 10 mins
  2. Athlete pedals as fast as possible without any resistance
  3. After 3 seconds a fixed resistance is applied to the flywheel
  4. Athlete continues to pedal ‘all out’ for 30 secs
  5. An electrical/mechanical counter continuously records flywheel revolutions in 5 sec intervals
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16
Q

Advantages of the wingate test (fitness test for dynamic strength)

A

Minimal equipment required

Simple to set up/conduct

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17
Q

Disadvantages of the wingate test (fitness test for dynamic strength)

A

Specialist equipment needed

Assistance required

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18
Q

What does RAST stand for (fitness test for dynamic strength)

A

Running-based Anaerobic Sprint Test

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19
Q

Protocol of RAST (fitness test for dynamic strength)

A
  1. Athlete weighed prior to test
  2. 10-15 min warm up, 5 min recovery
  3. Completes 6x35metre run at maximum pace (10 secs allowed between each sprint for turn around)
  4. Assistant records time taken for each 35m sprint to nearest 100th of a second
  5. For the 6 times calculate the power for each and then determine max power (highest value) and min power (lowest value)
  6. Work out average and fatigue index
    Average= (sum of all 6) / 6
    Fatigue index= (max-min) / (sum of all 6)
20
Q

Advantages of RAST (fitness test for dynamic strength)

A

Suitable for footballers, ruby players, runners

No specialist equipment needed/minimal equipment needed

21
Q

Disadvantages of RAST (fitness test for dynamic strength)

A

May not be able to stick to the 10 sec turnaround if not fit enough
Assistant is required

22
Q

Definition of endurance strength

A

Ability of a muscle to sustain repeated muscle contractions

23
Q

What is endurance strength closely linked with and why

A

Aerobic capacity, as strength endurance is the ability of the muscles to utilise the oxygen taken and transported to the muscle cells

24
Q

Explain the two types of endurance strength

A

Whole body endurance -using the whole body

Local muscular endurance -certain part of the body

25
Q

What is the fitness test for endurance strength and what does it measure

A

Abdominal crunch/sit up test

Measures core endurance which is important in all sports

26
Q

Protocol of the abdominal crunch test (fitness test for endurance strength)

A

Sit up every two seconds
Back must be flat on the floor
Hands on head
Do till cannot do anymore

27
Q

Advantages of the abdominal crunch test (fitness test for endurance strength)

A

Cheap-no equipment
Several people can do it at once
Can do it by yourself

28
Q

Disadvantages of the abdominal crunch test (fitness test for endurance strength)

A

Unreliability - counting, not strictly following protocol

29
Q

Sporting example of endurance strength

A

Canoeist utilise strength in arms (local muscular endurance)

30
Q

Sporting example of dynamic strength

A

100m butterfly -uses lactic acid system

31
Q

What are the 5 factors that affect strength

A 
Gender
Muscle composition
Age
Physical inactivity
Types of training
32
Q

How does gender affect strength

A

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
33
Q

How does muscle composition affect strength

A

Higher percent of 2B muscle fibres = stronger
Increase in muscle size = stronger
Replicate these two points through training

34
Q

How does age affect strength

A

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

35
Q

How does physical inactivity affect strength

A

Atrophy starts to occur 48 hours post activity

36
Q

What are the types of training that increase strength

A

Weight training (resistance machines and free weights)
Circuits
Interval
Plyometrics

37
Q

Adaptations due to strength training

A

Development of type 2B muscle fibres
Muscular hypertrophy
More tolerant to lactic acid

38
Q

Definition of maximum strength

A

Maximum force of the neuromuscular system that can be generated in a single contraction/1RM

39
Q

What are the four training methods to improve strength

A

Interval/circuit
Plyometrics
Free weight training
Weight resistant training

40
Q

Explain interval/circuit training to improve strength

A

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

41
Q

Advantages/disadvantages of interval/circuit training

A

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

42
Q

Explain plyometric training to improve strength

A 
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
43
Q

Advantages/disadvantages of plyometric training

A

+explosive activities/replicates movements
+autonomous/elite performers
-high risk for cognitive learners -not much muscle strength
-high risk of DOMS causes by new activity

44
Q

Explain free weight training to improve strength

A 
Experience/advanced performers
Includes sets/reps
Can replicate similar sporting actions
Need a spotter for safety reasons
Can alter sets, reps and weights
45
Q

Advantages/disadvantages of free weight training

A

+sporting actions link
+adaptable
-safety (if not spotter)
-poor technique and posture is affect =injury

46
Q

Explain weight resistant training to improve strength

A 
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
47
Q

Advantages/disadvantages of weight resistant training

A

+all levels of performers
+adaptable
+safety is very high
-cannot do sporting action so not precise

PE (mine) (18 decks)

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