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STRENGTH Flashcards

1
Q

Neuromuscular system?

A

The connections between the muscles and nervous system.

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2
Q

Power output?

A

The amount of work performed per unit measured in Watts.

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3
Q

Maximum strength?

A

The ability to produce a maximal amount of force in a single muscular contraction.

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4
Q

Explosive strength?

A

The ability to produce a maximal amount of force in one or a series of rapid muscular contractions.

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5
Q

Strength endurance?

A

The ability to sustain repeated muscular contractions over a period of time withstanding fatigue.

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6
Q

Dynamometer?

A

A device used to measure force production.

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7
Q

Plyometrics?

A

A series of explosive exercises such as hopping, bounding and jumping to improve the speed at which a muscle shortens.

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8
Q

Stretch reflex?

A

A protective mechanism which causes a muscle to concentrically contract in response to being overstretched.

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9
Q

Circuit training?

A

A series of exercise stations arranged in a specific order to usually work alternate muscle groups.

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10
Q

Muscle hypertrophy?

A

Increased muscle cell size

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11
Q

Muscle hyperplasia?

A

Increased number of muscle fibres.

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12
Q

Actin-myosin filaments?

A

Proteins which form the contractile units of skeletal muscle.

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13
Q

ATO (Adenosine triphosphate)?

A

Chemical energy stored as high energy compound and used as the immediate source of energy for muscle contraction.

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14
Q

What is strength?

A

Strength is the ability of the body to apply a force. It is a major component of fitness that is used for all forms of activities and is dependent on the efficiency of the neuromuscular system.

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15
Q

What are the 4 types of strength?

A

Static and dynamic strength

Maximum strength

Explosive strength

Strength endurance

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16
Q

What is Static strength?

A

A type of strength where force is applied against a resistance without any movement occurring.

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17
Q

How is Static strength created?

A

Created by isometric muscle contractions as there is no

change in muscle length.

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18
Q

What can Static strength be referred to as?

A

Can referred to as isometric strength and is important to

athletics who require holding balances – Gymnastics

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19
Q

What is Dynamic Strength?

A

A type of strength characterised by movement
Force is applied against a resistance and the muscles
change in length eccentrically or concentrically.

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20
Q

What is Dynamic Strength also known as?

A

Also known as power output (the amount of work performed per unit of time measured in
Watts W)

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21
Q

What is Max Stength?

A

Max strength is the ability to produce
maximal amount of force in a single
muscular contraction.

Represents the maximum weight that
can be lifted in one contraction – one rep
max (1RM).

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22
Q

Sporting example of Max Strength?

A

An Olympic weightlifter performing a deadlift or
single throw in judo as well as Rugby scrum
could be all examples of max strength.

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23
Q

What is explosive strength?

A

Explosive strength is the ability to produce maximal amount of force in one or a series of rapid muscular
contractions.

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24
Q

What is explosive strength also known as?

A

Termed also as elastic strength due to the use of the stretch-reflex mechanism where the muscle is
stretched before concentrically contracting.
The elastic recoil of the muscles adds to the force contraction.

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25
Q

A sporting example of explosive strength?

A 
Athletes of an explosive nature
would have to overcome a
resistance rapidly while preparing
the muscle for another contraction
of equal force such as:

Sprinters, long jump, high jump,
sprinting down the wing in rugby or
hockey etc.

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26
Q

What is strength endurance?

A

Strength endurance is the ability to sustain repeated
muscular contractions over a period of time withstanding
fatigue.

Muscles must perform the same movements repeatedly
or apply a force against a resistance for an extended
period of time.

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27
Q

What is strength endurance good for?

A

Essential for sports such as rowing, swimming and

wrestling.

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28
Q

What effect does Cross-sectional areas on strength?

A

The greater the cross-sectional area of the muscle, the greater the strength.

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29
Q

What are Cross-sectional areas?

A

There is a maximum of between 16-30 newtons of force per square centimetre of muscles cross-section; therefore, the greater the cross sectional area the greater the force of contraction

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30
Q

What effects do Fibre type have on strength?

A

The greater percentage of FG and FOG fibres, the greater the strength over a short period of time.

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31
Q

What are Fibre types?

A

Fast-twitch fibres have large motor neurons forming larger motor units with rapid, high force contractions. The greater the recruitment of FG fibres, the greater the force of contraction

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32
Q

What effect does Gender have on strength?

A

Males have a higher strength than females

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33
Q

Explain the role of Gender further?

A

Males have a higher muscle mass and cross- sectional area due to the higher testosterone levels. However, when strength is expressed per unit of cross-sectional area, the difference between genders largely disappears.

34
Q

What effect does age have on strength?

A

Peak strength is reached in females at 16-25 years and males at 18-30 years. Strength development peaks at 20-30 years. Strength thereafter decreased with age.

35
Q

Explain age further?

A

Age- related decline in strength is due to decrease in efficiency of the neuromuscular system, elasticity and testosterone, leading to reduction in muscle mass.

36
Q

What does the One Rep Max Test?

A

Maximum strength

37
Q

Explain the One Rep Max Test?

A

Subject chooses a high weight achievable in one repetition on a specific piece of gym equipment or free weight to access an isolated muscles maximum strength. Increase the weight until only one maximal repetition can be achieved.
Ensure full recovery between repetitions to prevent fatigue.

38
Q

Advantages of the 1RM test?

A

Direct objective measurement of isotonic maximum strength.
Easy procedure on accessible equipment.
Most muscle groups can be tested.

39
Q

Disadvantages of the 1RM test?

A

Difficult to isolate individual muscles.
Trial and error may induce early fatigue.
Good technique is essential.
Potential for injury performing maximal lifts.

40
Q

What does the Grip Strength Dynamometer test?

A

Maximum strength

41
Q

Explain the Grip Strength Dynamometer test?

A

Adjusting the grip for hand size, the participant will zero the dial and hold the dynamometer with a straight arm above the head.
The arm is then brought down as they squeeze the grip maximally.
Three attempts are recorded from the dominant and non dominant hand.
Results can be assessed using a standardised comparison table.

42
Q

Advantages of the Grip Strength Dynamometer test?

A

Simple and objective measure.
Inexpensive equipment.
High reliability.

43
Q

Disadvantages of the Grip Strength Dynamometer test?

A

Only the forearm muscles are assessed.

Test is not sport- specific.

44
Q

What does the UK abdominal curl test test?

A

Strength Endurance.

45
Q

Explain the UK abdominal curl test?

A

Subject performs continuous sit ups at progressive intensites to exhaustion.
Each sit up will be timed to an audio cue.
The test is over when the subject cannot complete two consecutive sit ups in the allotted time or when the technique significantly deteriorates.
A stage and sit up number will be given which indicates a strength endurance level from a standardised comparison table.

46
Q

Advantages of the UK abdominal curl test?

A

Large groups can perform the test at the same time.
Only simple and cheap equipmemnt required.
Abdominal muscles can be isolated.
Valid and reliable test.

47
Q

Disadvantages of the UK abdominal curl test?

A

Good technique is essential.
Safety concerns over repeated strain on the lower spine.
Maximal test to exhaustion limited to by subject motivation.
Test is not sport specific (e.g. swimmers or cyclists may be at a disadvantage)

48
Q

What does the Vertical jump test test?

A

Explosive strength

49
Q

What is the Vertical jump test?

A

Using a wall mounted vertical jump board or cracked fingers, the performer marks the highest point reached with one arm outstretched.
With a bend and swing of the arms, the performer will mark the highest point jumped.
The difference in resting and jump height represents explosive strength and can be assessed using a standardised comparison table.

50
Q

Advantages of the Vertical jump test?

A

Using a formula the data gained can be converted into a power output estimate.
Easy test with minimal equipment.
Test could be administered by the participant.

51
Q

Disadvantages of the Vertical jump test?

A

The measure is not isolated to one muscle group.

Only estimates explosive strength in the legs.

52
Q

Training programmes will manipulate several factors to target a particular type of strength.
What are the 4 factors?

A

Resistance (percentage of 1RM)
Repetitions (times an exercise is repeated )
Sets (series of repetitions)
Work to rest/ relief ratio

53
Q

All types of strength training use some form of resistance

Give some examples.

A 
Free and fixed weights 
Bungee cords 
Pulleys 
Body weight 
Weight training 
Multi-gym
Plyometric training 
Circuit and interval training
54
Q

What Intensity % 1RM is Maximum strength?

A

85-95%

55
Q

What Intensity % 1RM is Explosive strength?

A

75-85%

56
Q

What Intensity % 1RM is Endurance strength?

A

50-75%

57
Q

How many REPS do you do for Maximum Strength?

A

1-5

58
Q

How many REPS do you do for Explosive strength?

A

6-10

59
Q

How many REPS do you do for Endurance strength?

A

15-20

60
Q

How many SETS do you do for Maximum Strength?

A

2-6

61
Q

How many SETS do you do for Explosive strength?

A

4-6

62
Q

How many SETS do you do for Endurance strength?

A

3-5

63
Q

What is the Work/ relief ratio for

Maximum Strength?
Explosive strength?
Endurance strength?

A

1: 3+
1: 3
1: 2

64
Q

How much recovery do these strengths need between sets?

Maximum
Explosive
Endurance

A

4-5mins
3-5mins
30-45 seconds

65
Q

Free weights?

A

Sports specific movements and good for fixators (posture), however spotter often needed.

66
Q

Fixed weights (multi-gym)?

A

Safer and more support, but less sports specific.

67
Q

What does plyometric training do?

A

Develops explosive strength/ power

68
Q

Plyometric training is good for?

A

Important training for sprinters, jumpers, throwers etc

69
Q

How does Plyometric training work?

A

Works by initiating a ‘stretch reflex’; protective mechanism where concentric contraction is initiated to prevent overstretch and injury

70
Q

What contraction is taking of and landing in Plyometric?

A

Eccentric contraction (landing) followed by a concentric contraction (take-off)

71
Q

Rubber band hypothesis?

A

Muscles contract with more force when they are pre-stretched

Bunny hops 
Single leg hops 
Split leg leaps 
Clap push ups 
Medicine ball throw sit ups
72
Q

Explain circuit/ interval training in 5 points?

A 
Work periods / station 
Rest periods / intervals 
Alternate muscle groups 
Typically develops strength endurance, but can be used to develop power or maximal strength 
Large numbers can complete circuit
73
Q

Following a specific training programme at the correct intensity and duration, ? per week, for at least ? will cause significant changes in the neural pathways, muscles, ? and metabolic function.

A

2-5 times
12 weeks
connective tissues

74
Q

Strength training can produce ? percent increase in strength within ? months. This is due to rapid improvements in neural pathways and longer-term improvements in muscle physiology.

A

25-100

six

75
Q

Neural pathways STRUCTURAL ADAPTATIONS?

A

Increase recruitment of motor units and FG and Fog fibre types
Decreased inhibition of the stretch reflex
Overall:
Increased speed, strength and power output

76
Q

Neural pathways FUNCTIONAL EFFECTS?

A

Increased force of contraction
- Improve co-ordination and simultaneous stimulation of motor units
Increased force of contraction from the agonist muscle
Decreased inhibition from the antagonist
Increased stretch of the antagonist

77
Q

Muscle and connective tissues STRUCTURAL ADAPTATIONS?

A

Muscle hypertrophy (cross-sectional area 20-45 per cent increase)

Muscle hyperplasia (Increase in number of muscle fibres leading to increased force production)

Increased number size of contractile proteins and myofibrils

Increased strength if tendons and ligaments

Increased bone density and mass

Overall:
Increased muscle mass
Increased speed, strength and power output
Increases the intensity of performance
Hypertrophic physique, which may increase self-esteem

78
Q

Muscle and connective tissues FUNCTIONAL EFFECTS?

A

Increased force of contraction
Maximum and explosive training will increase the size of FG fibres
Strength endurance training will increase the size of FOG fibres
Increased force of contraction
Increased number and thickness of actin-myosin filaments and cross bridges
Increased number of myofibrils
Increase protein synthesis
Increased joint stability
- Decreased risk of injury
Increased absorption of calcium
- Decreased risk of osteoporosis

79
Q

Metabolic function STRUCTURAL ADAPTATIONS?

A

Increased ATP – phosphocreatine and glycogen stores
Increased enzyme activity
Increased buffering capacity
Increased muscle mass
Overall:
Increased anaerobic fuel stores and energy production
Increased anaerobic threshold and delayed OBLA, which increases the intensity and duration of performance
Increased metabolic rate, increasing energy expenditure and managing weight

80
Q

Metabolic function FUNCTIONAL EFFECTS?

A

Increased capacity for alactic (very high intensity) energy production
- Increased energy for speed and power-based activities
Increased efficiency of anaerobic energy production
Increased activity of ATPASE, creatine kinase and glycolytic enzymes.
Reduces the onset of fatigue
Increased tolerance and removal of lactic acid
-Delay onset of blood lactate accumulation (OBLA)
-Increased anaerobic threshold
Improved body composition
- Increased metabolic rate

81
Q

Training programmes will manipulate several factors to target a particular type of strength, what are they?

A

Resistance (percentage of 1RM)
Repetitions (times an exercise is repeated )
Sets (series of repetitions)
Work to rest/ relief ratio

PE (28 decks)

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