Strength

Question 1

Define Explosive / Elastic strength

Answer 1

The ability to expand a maximal amount of energy in one, or a series of strong, sudden high-intensity movements or apply a succesive and equal force rapidly

Question 2

Define Dynamic strength

Answer 2

The ability of the neuromuscular system to overcome a resistance with a speed of contraction

Question 3

Define Static strength

Answer 3

The force exerted by the neuromuscular system while the muscle length remains constant

Question 4

State the factors that affect strength

Answer 4

Muscle fibre type
Cross-sectional area
Gender (testosterone)
Age
Physical inactivity (atrophy after 48hrs)
Strength training
Joint angle
Muscle shape

Question 5

State which tests are used to assess each type of strength

NCF Sit-up test
Wingate 30s cycle test
Hand Grip Dynamometer
Sargent jump / vertical jump
Any isometric position

Answer 5

NCF Sit-up test - Strength endurance

Wingate 30s cycle test - Dynamic strength

Hand Grip Dynamometer - Maximum strength

Sargent jump / Vertical jump - Explosive / Elastic strength

Any isometric position - Static strength

Question 6

What is the Work : Rest ratio for Strength endurance, and all the other type of strengths?

Answer 6

Strength endurance - 2 : 1

All others : 1 : 3

Question 7

What type of strength needs an intensity of 80-95% 1RM? And what one needs 70-85% of 1RM?

Answer 7

80-95% - Maximum strength

70-85% - Explosive / Dynamic strength

Question 8

Explain sets / repetitions

Answer 8

A repetition is the number of times you contract + relax the muscle before resting it
A set is when the reps have been completed and are done again ( 1 lot = 1 set)

Question 9

Explain a pyramid set and inverse pyramid set

Answer 9

Pyramid - As repetitions decrease, weight increases

Inverse - The opposite

Question 10

Define Plyometrics

Answer 10

An activity that preloads muscles by using an eccentric contraction before a powerful concentric contraction
Develops explosive strength and power

Question 11

What are the negatives of ploymetrics?

Answer 11

Bad for sedentary performers

Excessive impact on joints (so only once a week)

Question 12

Define circuits

Answer 12

A series of exercises working different muscle groups on ‘stations’, set out in a circular fashion

Question 13

What happens to the neural responses as a result of strength training?

Answer 13

The increase of nerve impulses cause an increase firing og the units and greater co-ordination

Question 14

What does the golgi tendon organ do?

Answer 14

It is a proprioceptor that detects tension, and so stiffens up if the muscle is over stretched, preventing injury

Question 15

How does muscular hypertrophy occur?

Answer 15

There is an increase in the amount of fast twitch fibres that are recruited