Strength Flashcards
What is strength?
Ability of the body to apply force
Maximum strength
Ability to produce maximal amount of force in a single contraction
Represents the one rep max
How to evaluate maximum strength?
Grip strength diameter Do test then compare to standardised table \+ Easy to set up Quick Cheap
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Not sport specific
Only forearm muscles assesses
Evaluating maximal strength 2
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
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Trial and error induce early fatigue
Good technique essential
Difficult to isolate individual muscle
Explosive strength
Producing max amount of force in 1 series of rapid contractions
Aka elastic strength, muscle stretched prior to contraction
Evaluating explosive strength
Vertical jump test
Performer jumps, mark on wall to hip point
Standardised table
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Easy test
Admined by participant
Data converted to power output estimate
-
Only estimates explosive strength in muscles
Measure not isolates to one muscle group
Strength endurance
Sustain repeated muscle contractions over a period of time with standing fatigue
Evaluating strength endurance
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
Static and dynamic strength
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
Maximum strength guidelines
85-95% 1-5reps 2-6 sets 1:3 ratio 4-5mjns recovery
Explosive training guideline
75-85% 6-10 reps 4-6 sets 1:3 ratio 3-5mins recovery
Endurance training guideline (advanced)
50-75% 15-20reps 3-5 sets 1:2 ratio 30-45s recovery
Endurance training guidelines ( basic)
25-50% 15-20 reps 4-6 sets 1/:2 ratio 60s recovery
Factors affecting strength
Cross sectional area
Fibre type
Gender
Age
Cross sectional area effect
Greater CSA of the muscle, greater the strength
Greater force greater contraction
16-30 newtons of force per square cm of muscle CS
Fibre type effect
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
Gender effect
Males have higher strength than females
Males have more muscle mass and CSA due to higher testosterone
Age effect
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
Reps
Amount of time exercise is repeated
Sets
Specified number of reps along with rest period
Work to relief ratio
Volume of relief and volume of work done
Resistance
Weight lifted
Describes intensity/ resistance of a set
Multi gym
Specialised exercise machines which have a wide range of resistance exercises with adjustable weight stacks
Multi gym advantages
Develop specific strength
Reps and sets easily adjusted
Total body workout
Multi gym Disadvantages
Not specific to movement patterns found in sport
Weight training
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
Plyometric training
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
Problem with plyometrics
Increase risk of injury and DOMS
Not suitable for people aiming to achieve a general improvement in strength
Good pre strength essential
Example of plyometric training
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
Circuit/ interval training
Series of exercises form a complete circuit set arranged in order which alternates muscle groups
Can improve strength endurance
Circuit advantages
Can be adapted to improve max strength, explosive strength or aerobic capacity
Free weight or multi gym
Sport specific
Circuit training adjustments to develop different types of strength
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
Generic strength training guidelines
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
Structural adaptations
Adaptations to strength training
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
Muscle and connective tissue
Adaptations to strength training
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
Metabolic adaption
Adaptations to strength training
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
