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pe mrR > Strength > Flashcards

Strength Flashcards

1
Q

What is strength?

A

Ability of the body to apply force

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2
Q

Maximum strength

A

Ability to produce maximal amount of force in a single contraction
Represents the one rep max

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3
Q

How to evaluate maximum strength?

A 
Grip strength diameter 
Do test then compare to standardised table
\+
Easy to set up
Quick
Cheap

-
Not sport specific
Only forearm muscles assesses

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4
Q

Evaluating maximal strength 2

A

One rep max test
Increase weight until only one max rep can be achieved
+
Direct measurement of isotonic max strength
Most muscle groups tested
Easy procedure on accessible equipment

-
Trial and error induce early fatigue
Good technique essential
Difficult to isolate individual muscle

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5
Q

Explosive strength

A

Producing max amount of force in 1 series of rapid contractions
Aka elastic strength, muscle stretched prior to contraction

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6
Q

Evaluating explosive strength

A

Vertical jump test
Performer jumps, mark on wall to hip point
Standardised table

+
Easy test
Admined by participant
Data converted to power output estimate

-
Only estimates explosive strength in muscles
Measure not isolates to one muscle group

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7
Q

Strength endurance

A

Sustain repeated muscle contractions over a period of time with standing fatigue

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8
Q

Evaluating strength endurance

A

U.K. Abdominal curl test
Continued sit ups at progressive rate until exhaustion
Standardised table

\+
Large groups
Cheap simple
Valid/ reliable test
Abdominal muscles isolated 
-
Good technique essential
Not sport specific
Safety concerns over repeated strain on lower spine
Limited by subject motivation
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9
Q

Static and dynamic strength

A

Force applied against resistance and the muscle changes length

Force applied against a resistance without any movement occurring isometric muscle contractions create this type of force

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10
Q

Maximum strength guidelines

A 
85-95%
1-5reps
2-6 sets
1:3 ratio
4-5mjns recovery
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11
Q

Explosive training guideline

A 
75-85%
6-10 reps
4-6 sets
1:3 ratio
3-5mins recovery
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12
Q

Endurance training guideline (advanced)

A 
50-75%
15-20reps
3-5 sets
1:2 ratio
30-45s recovery
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13
Q

Endurance training guidelines ( basic)

A 
25-50%
15-20 reps
4-6 sets
1/:2 ratio
60s recovery
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14
Q

Factors affecting strength

A

Cross sectional area
Fibre type
Gender
Age

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15
Q

Cross sectional area effect

A

Greater CSA of the muscle, greater the strength
Greater force greater contraction
16-30 newtons of force per square cm of muscle CS

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16
Q

Fibre type effect

A

The more FG and FOG fibres, more strength over shorter amount of time
Fast twitch fibres have large motor neurones forming larger motor units with strong contractions
More FG fibres , greater force of contraction

17
Q

Gender effect

A

Males have higher strength than females

Males have more muscle mass and CSA due to higher testosterone

18
Q

Age effect

A 
Peak strength in females 16-25
Males- 18-30
Strength decreases with age after
Due to decreases in efficiency of neuromuscular system, elasticity and testosterone 
Reduction in muscle mass
19
Q

Reps

A

Amount of time exercise is repeated

20
Q

Sets

A

Specified number of reps along with rest period

21
Q

Work to relief ratio

A

Volume of relief and volume of work done

22
Q

Resistance

A

Weight lifted

Describes intensity/ resistance of a set

23
Q

Multi gym

A

Specialised exercise machines which have a wide range of resistance exercises with adjustable weight stacks

24
Q

Multi gym advantages

A

Develop specific strength
Reps and sets easily adjusted
Total body workout

25
Q

Multi gym Disadvantages

A

Not specific to movement patterns found in sport

26
Q

Weight training

A 
Easy to alter intensity
Develops maximum strength
Can be specific to muscle group of joint movement 
Improved posture and alignment 
-
Not recommended to inexperienced

Variations
Pyramid
Simple sets

27
Q

Plyometric training

A

Series of explosive exercises to improves speed at which muscle shortens
Sudden eccentric contractions-stores elastic energy
Based on stretch reflex
Recruit more motor units
Increase force production

Neuromuscular system adapts by recruiting motor units initiating stretch reflex

28
Q

Problem with plyometrics

A

Increase risk of injury and DOMS
Not suitable for people aiming to achieve a general improvement in strength
Good pre strength essential

29
Q

Example of plyometric training

A

Intensity- medium to high using body weight
Duration- 2-6seps with full recovery
Frequency- 2/3 p/w 2 rest days min

Eg)
Depth jumps 2x6jumps
Squat thrusts 30s
Press up claps 30s
Bend hops 2x6 hops
30
Q

Circuit/ interval training

A

Series of exercises form a complete circuit set arranged in order which alternates muscle groups
Can improve strength endurance

31
Q

Circuit advantages

A

Can be adapted to improve max strength, explosive strength or aerobic capacity
Free weight or multi gym
Sport specific

32
Q

Circuit training adjustments to develop different types of strength

A

Work/interval intensity - number circuits 3-6, stations 10-15, reps 10-20
Work/ interval duration- length of work interval
Relief/ interval duration- recovery time 0-30s and activity between each station
Number of work / relief intervals

33
Q

Generic strength training guidelines

A

Reinsurance must be at least 50% of max capacity for given muscle 80%+ will increase risk of damage
Dev max strength- low reps high res
Dev SE - high reps low res
Dev power- res moderate, higher reps
Allow enough recovery time between each exercise and session
Larger muscle groups exercises before smaller ones

34
Q

Structural adaptations

Adaptations to strength training

A

Increased recruitment of motor units and FG,FOG ft
- increase force of contraction
Coordination and stimulation of motor unit

Decreases inhibition of the stretch reflex
- increase force of contraction from agonist
Increase stretch of antagonist

35
Q

Muscle and connective tissue

Adaptations to strength training

A

Increased bone density and mass

  • increase absorption of calcium
  • decrease risk of osteoporosis

Increased strength of tendons and ligaments
-increased joint stability

Increased number and size of contractile proteins and myofibrils

  • increase protein synthesis
  • increase number of myofibrils
  • increase thickness of actin, myosin filaments and cross bridges
36
Q

Metabolic adaption

Adaptations to strength training

A

Increased buffering capacity

  • delay on set of lactate accumulation (OBLA)
  • increase tolerance and removal of lactic acid
  • increase anaerobic threshold

Increased muscle mass
- increases MB and body composition

Increased enzyme activity

  • reduce onset of fatigue
  • increase activity of ATPase, creatine kinase and glycolysis enzymes

pe mrR (11 decks)

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