Strength Flashcards
Name 5 types of strength.
Endurance Dynamic Elastic Maximal Static
Define endurance strength.
The ability to sustain repeated muscular contractions over a period of time withstanding fatigue.
E.G. ability to work continuously throughout netball.
Define maximal strength.
The maximum force exerted in a single voluntary muscle contraction.
E.G. 1 rep max on leg press in the gym.
Define static strength.
Strength where force is applied against a resistance without any movement occurring - created by isometric muscle contractions.
E.G. a gymnast holding a handstand.
Define dynamic strength.
Strength characterised by movement. Force is applied against a resistance and the muscle changes length concentrically or eccentrically.
E.G. jumping for a rebound.
Define elastic strength.
The ability to produce a maximal amount of force in one or a series of rapid muscular contractions.
E.G. box kick out the back of a ruck.
List 5 factors affecting strength.
Muscle fibre types Cross sectional area Gender Age Training
How does muscle fibre type affect strength?
Slow oxidative - endurance
Fast glycolytic - maximal/elastic
How does cross sectional area affect strength?
The bigger the cross sectional area, the great the maximal strength/the stronger the contraction.
How does gender affect strength?
Males have a greater muscle mass than females.
Males have more testosterone = more muscle mass.
How does age affect strength?
Peak at 16-25 for females.
Peak at 18-30 for males.
Strength decreases with age due to decreasing levels of testosterone.
How does training affect strength?
These effects can be slowed down with a BAHL.
Name and describe a test for endurance strength.
Press up test.
It’s progressive and maximal - you do as many as you can.
Name and describe a test for maximal strength.
Hand grip dynamometer.
Arm straight and squeeze device as hard as possible (1RM).
Name and describe a test for elastic strength.
Standing vertical jump.
Measure standing height and then jump and measure highest reach.
Subtract the 1st result from the 2nd and look at ratings table.
Name 4 ways strength can be improved.
Multi-gym
Free weights
Plyometrics
Circuit/interval training
Describe multi-gym training.
- Series of specialised exercise machines that incorporate a range of resistance exercises with adjustable weight stacks.
- Each exercise machine targets specific muscle groups, e.g. leg press targets quadriceps, gluten and hamstrings.
State 3 positives of multi-gym training.
- Safe training method.
- Good for general strength development.
- Flexible as the repetitions, sets and resistance can be easily adjusted to suit the specific strength requirements.
- E.G. endurance - 12-15 reps (50% 1RM)
- E.G. maximal - 1-5 reps (85% 1RM)
- E.G. elastic - 8-10 reps (75% 1RM but with a higher speed of contraction)
State a negative of multi-gym training.
Not always specific to joint/movement patterns as they occur in actual sporting activities.
Describe free weight training.
- Non-mechnical free standing weights.
- Each exercise machine targets specific muscle groups.
- They require a ‘spotter’ to assist during heavier resistance training.
- Require the less active muscle groups to work isometrically (fixators) as stabilisers.
State 3 positives of free weight training.
- Offer improved specificity for joint movement patterns..
- Isometric muscle work improves balance and co-ordination specific to actual performance.
- Flexible - repetitions, sets and resistance are easily adjusted to suit the specific strength requirements.
State 2 negatives of free weight training.
- Not as safe as a multi-gym.
- Not recommended for the less experienced individual or general strength development for a healthy lifestyle - more for elite/competing athletes who will have the correct lifting techniques.
Describe interval/circuit training.
- A series of exercises that form one complete circuit which can be repeated a set number of times.
- The performer’s body weight often acts as the resistance, but a circuit could be completed using a multi-gym.
- Stations are normally ordered to alternate muscles/groups to allow them time to recover.
How can interval/circuit training be customised?
- It can be customised for a specific sport.
- Can be incorporated into beginners weight training routines.
- Muscular endurance: plank
- Elastic strength: burpees
- Maximal strength: lifting weights
State 2 positives of interval/circuit training.
- Adds flexibility, variation and specificity as the energy system and type of strength developed can be altered.
- ‘Relief’ between stations
Describe plyometrics training.
- Incorporating jumping, bounding and hopping exercises.
- Involves placing an eccentric stretch on a muscle to initiate the stretch reflex; this recruits increased muscle fibres, which preloads the elastic properties of muscle fibres to increase the force of contractions.
- Moderation, progressive overload and warm up/cool down are essential to help reduce the effects of injury and DOMS.
State a positive of plyometric training.
- Good for power: elastic and dynamic strength.
State 4 negatives of plyometric training.
- Increased risk of injury.
- Eccentric muscle contractions cause structural damage with muscle tissues leading to DOMS.
- You need good pre-strength before undertaking plyometrics.
- Not appropriate for novice sedentary individuals or general strength development.
What are the skeletal muscle adaptations that will occur from strength training?
- Hypertrophy and hyperplasia (increased number of muscle fibres) in the muscle.
- Increased number/size of contractile protein - increased strength of contraction.
- Increase in actin and myosin cross bridges - contractions are stronger and quicker.
What are the metabolic adaptations that will occur from strength training?
- Increase in ATP, PC and glycogen stores (anaerobic energy stores so perform for longer without tapping into the next threshold).
- Increased tolerance of FG fibres to lactic acid - work harder for longer.
- Increased efficiency to remove lactic acid.
- Increased enzyme action.
- Increased anaerobic threshold and recovery.
- Increased intensity/duration of performance and delay of OBLA (production of LA exceeds removal).
What are the neural adaptations that will occur from strength training?
- Increased recruitment of FG fibres.
- Increased recruitment of motor units (a group of muscle fibres).
- Improved coordination and simultaneous stimulation of motor units.
- Reduction in antagonistic muscle inhibition - allows antagonist to stretch more and agonist to contract with more force (increased ROM).
What are the general adaptations that will occur from strength training?
- Increased strength of connective tissue (prevents osteoporosis).
- Improves self-esteem of individual.
