Strength Flashcards
What is maximum strength?
The maximum force the neuromuscular system can exert in a single voluntary muscular contraction.
Weight lifting.
1:3
What is dynamic strength?
Strength characterised by movement in concentric or eccentric contractions. Power output.
Tennis forehand.
1:2
What is Strength Endurance?
The ability of a muscle to sustain repeated muscle contractions over a period of time with standing fatigue.
Rowing.
Marathon.
1:1
What is explosive strength?
The ability to expend a maximal amount of force in one as a series of rapid muscular contractions.
Sprint start
1:3
What is static strength?
The force applied against a resistance without any movement occurring.
What is the Grip Strength Dynamometer test?
Hold in dominant hand- apply as much pressure as possible
Assistant records number
Tests Max strength
What are the pros and cons of the Grip Strength Dynamometer test?
Pros -
Simple to set up and complete
Done anywhere
Quick, not time consuming
Cons -
Specialist equipment
Accurate- no zero errors
Assistant required
What is the 1 max repetition max test?
Choose both weight achievable in one rep on specific gym equipment
Increase weight until one max rep can be achieved
Ensure full recovery to prevent fatigue
What is the Press up/Sit up test?
Continuous sit ups/press ups at progressive intensities until exhaustion
Timed to an audio call
Stops when can’t complete 2 consecutive in allotted time or technique deteriorates
Muscular endurance tested and compared to standard results
What is the Vertical jump test?
Stand sideways next to wall with chalk. Jump vertically and mark height of jump on wall
Measures explosive leg strength
What are the pros and cons of the 1 repetition Max test?
Pros: Direct measurement of isotonic max strength Easy procedure Accessible equipment Most muscle groups can be tested
Cons: Difficult to isolate individual muscles Trial and error Good technique needed Potential for injury
What are the pros and cons of the press up/sit up test?
Pros: Large groups tested at once Simple/cheap equipment Abs isolated Valid/reliable
Cons: Good technique essential Safety concerns- constant strain on spine Limited by subject motivation Not sports specific
What are the pros and cons of the vertical jump test?
Pros:
Easy to set up
Administered by participant
Using formula, results can be converted into a power outdoor estimate
Cons:
Only measures leg strength
What is Weight training?
System of conditioning involving lifting weights/resistance to improve strength and endurance
What are the pros and cons of weight training?
Improves bone density
Strengthens muscles
Adapted for certain sports
Muscle soreness
Risk of injury/overload
What is plyometric training?
Dynamic movement/series of jumping/hops at different speeds. Combination of strength and stretch.
Eccentric - land
Transition - break
Concentric - jump
What is circuit training?
Resistance training work out- rotate between various exercises for a determined length of time
What are the pros of circuit training?
Specific to sports
Adaptable
Helps build overall body strength
Use to improve any muscle group
What affect does Strength training have on Neural Pathways?
Increased speed, strength and power output.
(Increased FG and FOG fibre types)
(Decreased inhibition of stretch reflex)
What affect does Strength training have on Muscle and Connective Tissue?
Increased muscle mass. Increased speed, strength and power output.
Increased intensity of performance.
(Muscle hypertrophy)
(Increased strength of tendons and ligaments)
(Increased bone density and mass)
What affect does Strength training have on metabolic function?
Increased anaerobic field and energy production.
Increased anaerobic threshold and delayed OBLA.
Increased intensity and duration of performance.
Weight managed.
(Increased ATP, PC and glycogen stores)
(Increased enzyme activity)
(Increased muscle mass)
