Strength

Question 1

What is maximum strength?

Answer 1

The maximum force the neuromuscular system can exert in a single voluntary muscular contraction.
Weight lifting.
1:3

Question 2

What is dynamic strength?

Answer 2

Strength characterised by movement in concentric or eccentric contractions. Power output.
Tennis forehand.
1:2

Question 3

What is Strength Endurance?

Answer 3

The ability of a muscle to sustain repeated muscle contractions over a period of time with standing fatigue.
Rowing.
Marathon.
1:1

Question 4

What is explosive strength?

Answer 4

The ability to expend a maximal amount of force in one as a series of rapid muscular contractions.
Sprint start
1:3

Question 5

What is static strength?

Answer 5

The force applied against a resistance without any movement occurring.

Question 6

What is the Grip Strength Dynamometer test?

Answer 6

Hold in dominant hand- apply as much pressure as possible
Assistant records number
Tests Max strength

Question 7

What are the pros and cons of the Grip Strength Dynamometer test?

Answer 7

Pros -
Simple to set up and complete

Done anywhere

Quick, not time consuming

Cons -
Specialist equipment

Accurate- no zero errors

Assistant required

Question 8

What is the 1 max repetition max test?

Answer 8

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

Question 9

What is the Press up/Sit up test?

Answer 9

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

Question 10

What is the Vertical jump test?

Answer 10

Stand sideways next to wall with chalk. Jump vertically and mark height of jump on wall
Measures explosive leg strength

Question 11

What are the pros and cons of the 1 repetition Max test?

Answer 11

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

Question 12

What are the pros and cons of the press up/sit up test?

Answer 12

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

Question 13

What are the pros and cons of the vertical jump test?

Answer 13

Pros:
Easy to set up
Administered by participant
Using formula, results can be converted into a power outdoor estimate

Cons:
Only measures leg strength

Question 14

What is Weight training?

Answer 14

System of conditioning involving lifting weights/resistance to improve strength and endurance

Question 15

What are the pros and cons of weight training?

Answer 15

Improves bone density
Strengthens muscles
Adapted for certain sports

Muscle soreness
Risk of injury/overload

Question 16

What is plyometric training?

Answer 16

Dynamic movement/series of jumping/hops at different speeds. Combination of strength and stretch.
Eccentric - land
Transition - break
Concentric - jump

Question 17

What is circuit training?

Answer 17

Resistance training work out- rotate between various exercises for a determined length of time

Question 18

What are the pros of circuit training?

Answer 18

Specific to sports
Adaptable
Helps build overall body strength
Use to improve any muscle group

Question 19

What affect does Strength training have on Neural Pathways?

Answer 19

Increased speed, strength and power output.
(Increased FG and FOG fibre types)
(Decreased inhibition of stretch reflex)

Question 20

What affect does Strength training have on Muscle and Connective Tissue?

Answer 20

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)

Question 21

What affect does Strength training have on metabolic function?

Answer 21

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)