Strength and flexibility training

Question 1

Describeoneweight training session to improve strength endurance for a rugby player. (4)

Answer 1

Use of free weights
50-75% of (one rep) max
15-30 repetitions / 3-6 sets
30-60 seconds rest between sets
Work:rest ratio 1:1/1:2

Question 2

Outline the physiological adaptations that may occur as a result of strength training. (4)

Answer 2

Muscle hypertrophy
Increase in number of muscle fibres
Increase in power of contraction
Increased strength of connective tissue
Increase in ATP/PC/glycogen stores
Increased enzyme activity
Increased tolerance of lactic acid
Increased recruitment of motor units
Reduced inhibition to stretch reflex

Question 3

Stateonetype of strength that is important for a cross-country skier. Justify your answer. (2)

Answer 3

Strength endurance
Skier needs muscles to contract repeatedly over time
OR
Dynamic strength
Skier needs to contract muscles to cause movement over prolonged periods

Question 4

Stateonetype of strength that is important for a ski jumper. Justify your answer. (2)

Answer 4

Dynamic strength
Skier needs to perform a high force jumpfrom the ramp
OR
Static strength
Skier needs to maintain body shape onramp/ in flight/ on landing

Question 5

Define ‘maximum strength’ and identify a method to evaluate it. (2)

Answer 5

Maximum force exerted during a single muscle contraction
Hand grip dynamometer or 1 rep max

Question 6

Describe, using a practical example, static strength. (2)

Answer 6

force applied against a resistance with no change in muscle length
e.g. crucifix on rings in gymnastics

Question 7

Describe, using a practical example, dynamic strength. (2)

Answer 7

force applied with change in muscle length
e.g. throwing a javelin

Question 8

Describe, using a practical example, maximum strength. (2)

Answer 8

maximum force applied in a single contraction
e.g. deadlift in weightlifting

Question 9

Identifythe fivetypes of strength and describe a method used to measure each type. (5)

Answer 9

Dynamic strength – Wingate Cycle Test - 30 sec max cycle test
Explosive strength – Vertical jump - Vertical standing measured jump
Strength endurance – Sit up test - sit-ups in a set amount of time
Maximum strength – Hand Grip dynamometer - 1RM Squeeze a handle as hard as possible & record reading
Static strength - Isometric squats frog stand - applying a force against a resistance while held still

Question 10

Explain factors that affect explosive strength (5)

Answer 10

Muscle composition
The greater the % of fast twitch fibres the greater the (explosive) strength
large motor units
recruitment of FG fibres
Size of muscle - larger the cross sectional area / larger the muscle the greater a force it can generate
Gender - males generally have a greater strength due to larger muscle mass
Age - strength decreases with age due to decreased testosterone
Inactivity - Specific strength training can improve explosive strength
The range of motion at a joint can affect the strength that an individual can exert.
Increased temperature can increase explosive strength

Question 11

Define static strength (1)

Answer 11

Force applied against a resistance with no movement or change in muscle length

Question 12

Define dynamic strength (1)

Answer 12

Force applied with movement and a change in muscle length

Question 13

Define strength endurance (1)

Answer 13

The ability to sustain repeated muscle contractions over a period of time

Question 14

Define maximum strength (1)

Answer 14

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

Question 15

Define explosive strength (1)

Answer 15

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

Question 16

Define Flexibility (1)

Answer 16

Range of motion around a joint

Question 17

Explain how joint type affects flexibility (1)

Answer 17

Joint type - shapeof articulating bones affects the number of planes that a joint can move in.

Question 18

Explain how length of surrounding connective tissue affects flexibility (1)

Answer 18

Length of connective tissue - the greater the length, the greater the range of movementbeforethe stretch reflex is initiated

Question 19

Explain why good shoulder flexibility is a key fitness component for a swimmer (1)

Answer 19

Swimmer can apply force over an increased distance and time during the arm pull

Question 20

Evaluate isometric stretching as a method to improve flexibility (4)

Answer 20

+ Effective at increasing resting length of muscle/developmental stretching/increasing range of motion
+ The isometric contraction overcomes the stretch reflex so allowing a greater stretch
+ Fast method of increasing (static passive) flexibility
+ Less risk of injurycompared to ballistic
- Unsuitable for use in a warm up/limit to 1 session per 36hrs
- (due to) reduction in contractility/speed of muscle contraction
- Risk of connective tissue damage
- Static flexibility gains less specific (than dynamic flexibility gains) in some sports
- Gains are quickly lost if stretching is not done regularly

Question 21

Explain, using practical examples from gymnastics, what is meant by dynamic and static flexibility. (2)

Answer 21

(static) The range of movement about a joint (without movement/speed)
(dynamic) The range of movement at a joint performed at speed

Question 22

Outline, using examples, when explosive strength and strength endurance would be needed in gymnastics. (2)

Answer 22

(explosive Fast/powerful/dynamic movement) e.g. somersault or tumbling routine or sprint to the vault
(endurance repeated strength movements) e.g. floor/rings/bars/pommel horse

Question 23

What are the advantages of PNF stretching

Answer 23

Increases range of motion at the joint
Effective atdevelopmentalstretching
(stretch reflex) contraction overrides the stretch reflex allowing greater stretch
(Spindles) Muscle spindles adapt to new length
(fast) Fastest method of increasing static (passive) flexibility

Question 24

What are the disadvantages of PNF stretching

Answer 24

(warm up) May be unsuitable for a warmup
(contractility) May decrease power of contraction
(injury) Risk of connective tissue damage
(specificity) Static flexibility gains may not be most appropriate to the sport
(reversibility) Gains quickly lost if not done regularly
(uncomfortable) Can be uncomfortable

Question 25

Define static and dynamic flexibility. Use practical examples to show how each type of flexibility can be beneficial to performance. (4)

Answer 25

(static)ROMabout a jointwithoutmovement
(e.g.)to be able to perform the splitswell so the gymnast will gain more marks if able to fully perform splits
(dynamic)ROMabout a joint with reference tospeedof movement
(e.g.)to be able toreach for an interception in netball

Question 26

Explain why a javelin thrower would benefit from good shoulder flexibility. (1)

Answer 26

Increase range of motion over which force is applied

Question 27

Describe the factors affecting flexibility that enable the gymnast to perform the splits. (3)

Answer 27

joint) Ball and socket joint at hip allows large ROM
(tissues) Greater elasticity of connective tissue
(training) Flexibilitytrainingincreases the ROM at hip
(temp.) Warm-up used to increased temperature of tissues at hip joint to allow splits
(hormone) More oestrogen increases flexibility
(Age) Younger gymnasts have greater flexibility at hip joint to allow splits

Question 28

Describetwoadaptations from training that have enhanced this gymnast’s flexibility by increasing the range of motion at the hip joint (2)

Answer 28

Increasedrestinglength of connective tissue
Increased elasticity of connective tissue
Muscle spindles adapt to new length of muscle
Delayed inhibition of stretch reflex

Question 29

Giveonemethod of flexibility training and explain the physiological adaptations that would take place following its prolonged use. (4)

Answer 29

Static stretching / active / passive / isometric
Increased elasticity of connective tissues
Increased (resting) length of connective tissue
Muscle spindles adapt to the increased length
Increased range of motion at a joint
Reduced stimulus to the stretch reflex

Question 30

What can impact sit and reach scores? (4)

Answer 30

(age) - flexibility is reduced as age increases and the results reflect this for all three subjects
(joint structure) - structure of the joints of the spine / hip
(muscle elasticity) - elasticity of muscle tissue affects flexibility
(tendon / ligaments) - length of tendons / ligaments affect flexibility
(skin / fat) - elasticity of skin/amount of body fat affects flexibility
(limb length) - relative length of limbs / short arms and long legs (or opposite)
(injury) - injury can restrict range of movement
(genetic) - influence of genetics on physiology