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Exercise Physiology > Strength > Flashcards

Strength Flashcards

1
Q

Name 5 types of strength.

A 
Endurance
Dynamic
Elastic
Maximal 
Static
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2
Q

Define endurance strength.

A

The ability to sustain repeated muscular contractions over a period of time withstanding fatigue.
E.G. ability to work continuously throughout netball.

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3
Q

Define maximal strength.

A

The maximum force exerted in a single voluntary muscle contraction.
E.G. 1 rep max on leg press in the gym.

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4
Q

Define static strength.

A

Strength where force is applied against a resistance without any movement occurring - created by isometric muscle contractions.
E.G. a gymnast holding a handstand.

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5
Q

Define dynamic strength.

A

Strength characterised by movement. Force is applied against a resistance and the muscle changes length concentrically or eccentrically.
E.G. jumping for a rebound.

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6
Q

Define elastic strength.

A

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.

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7
Q

List 5 factors affecting strength.

A 
Muscle fibre types
Cross sectional area
Gender
Age
Training
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8
Q

How does muscle fibre type affect strength?

A

Slow oxidative - endurance

Fast glycolytic - maximal/elastic

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9
Q

How does cross sectional area affect strength?

A

The bigger the cross sectional area, the great the maximal strength/the stronger the contraction.

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10
Q

How does gender affect strength?

A

Males have a greater muscle mass than females.

Males have more testosterone = more muscle mass.

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11
Q

How does age affect strength?

A

Peak at 16-25 for females.
Peak at 18-30 for males.
Strength decreases with age due to decreasing levels of testosterone.

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12
Q

How does training affect strength?

A

These effects can be slowed down with a BAHL.

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13
Q

Name and describe a test for endurance strength.

A

Press up test.

It’s progressive and maximal - you do as many as you can.

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14
Q

Name and describe a test for maximal strength.

A

Hand grip dynamometer.

Arm straight and squeeze device as hard as possible (1RM).

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15
Q

Name and describe a test for elastic strength.

A

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.

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16
Q

Name 4 ways strength can be improved.

A

Multi-gym
Free weights
Plyometrics
Circuit/interval training

17
Q

Describe multi-gym training.

A
  • 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.
18
Q

State 3 positives of multi-gym training.

A
  • 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)
19
Q

State a negative of multi-gym training.

A

Not always specific to joint/movement patterns as they occur in actual sporting activities.

20
Q

Describe free weight training.

A
  • 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.
21
Q

State 3 positives of free weight training.

A
  • 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.
22
Q

State 2 negatives of free weight training.

A
  • 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.
23
Q

Describe interval/circuit training.

A
  • 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.
24
Q

How can interval/circuit training be customised?

A
  • 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
25
Q

State 2 positives of interval/circuit training.

A
  • Adds flexibility, variation and specificity as the energy system and type of strength developed can be altered.
  • ‘Relief’ between stations
26
Q

Describe plyometrics training.

A
  • 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.
27
Q

State a positive of plyometric training.

A
  • Good for power: elastic and dynamic strength.
28
Q

State 4 negatives of plyometric training.

A
  • 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.
29
Q

What are the skeletal muscle adaptations that will occur from strength training?

A
  • 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.
30
Q

What are the metabolic adaptations that will occur from strength training?

A
  • 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).
31
Q

What are the neural adaptations that will occur from strength training?

A
  • 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).
32
Q

What are the general adaptations that will occur from strength training?

A
  • Increased strength of connective tissue (prevents osteoporosis).
  • Improves self-esteem of individual.

Exercise Physiology (6 decks)

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