strength

Question 1

<p><p>what are the types of strength </p></p>

Answer 1

<p><p>- static strength: a force is applied against a resistance with no movement

- dynamic strength: a force is applied to a resistance with movement
- Maximum strength: the ability to produce a maximum amount of force in a singular contraction
- explosive strength: the ability to produce a maximal amount of force in a series of contractions
- muscular endurance: the ability to sustain repeated muscular contractions </p></p>

Question 2

<p><p>what are the factors that affect strength </p></p>

Answer 2

<p><p>- cross sectional area of muscle-> greater cross sectional area the greater the strength
- fibre type: greater % of FG and FOG leads to greater strength over a shorter period of time
- gender: males tend to be stronger than females-> this is because men have bigger cross section of muscle due to testosterone levels
-age: peak strength for males: 18-30 females: 16-25
loss of strength due to decreased efficiency of the neuro muscular system </p></p>

Question 3

<p>what are the training guidelines for max, explosive and endurance</p>

Answer 3

<p>table</p>

Question 4

what is weight training

Answer 4

• machines or free weights can be used
• can involve a variety of weight and rep ranges
• can be specific to a muscle group
• can be used to develop any type of strength
• can be dangerous if a spotter isn’t used

Question 5

what is plyometric training

Answer 5

• short series of explosive exercise at speed- moderate to high intensity
• eg hopping, jumping clap press ups
• 2-6 sets with full recovery between/ 2-3 times a week
• used by sprinters throwers and jumpers
• involves an eccentric contraction before a concentric
• associated with lower body exercise
• improves explosive strength

Question 6

what is circuit interval training

Answer 6

• a set number of stations arranged to alternate muscle groups
• usually body weight exercises and can include sports skills
• work intensity: 3-6 circuits, 10- 15 stations of 10-20 reps
• usually about 0-30 seconds rest

Question 7

adaptions from strength training

Answer 7

muscle adaption
-muscular hypertrophy- increased force of contraction
-increase contractile protein and myofibrils- increased force of contraction
-increased strength of tendons- better joint stability
metabolic adaptions
-increased ATP and PC stores- more energy for power based activities
-increased buffering capacity- better tolerance to lactic acid/ delays OBLA
Neural adaptions
- increased recruitment of motor units- improved coordination and simultaneous stimulation of motor units