Strength and Power Flashcards
What is Strength?
Strength is the ability to apply force to either overcome resistance to movement or resist unwanted movement.
What is Maximal Strength?
Maximal Strength is the ability to apply maximal levels of force regardless of time constraints.
What is Relative Strength?
Relative strength is the ability to apply high levels of force relative to the athlete’s body mass. Weight lifted / Body Mass = Relative Strength
What is Power?
Power is the rate of performing work, the ability to apply force with speed (force x velocity).
What is Maximum Power?
Maximum power is the maximal power gained during the entire concentric range of movement.
What is Peak Power?
Peak power is the highest power episode of force x velocity, typically for only a few milliseconds.
How can you test strength?
- Rep max testing (1rm, 3rm)
- Isometric training
- Absolute and relative strength
What equipment is used to measure static strength?
- Isometric
- Dynamometers
- Cable tensiometers
- Load cells
What equipment is used to measure dynamic strength? (1RM)
- Free weights
- Exercise machines
What is the one rep max test?
The heaviest weight can be lifted only once using good form.
What are the issues with one rep max testing?
- Fatigue
- Validity
- Reliability
- Technique
How can you test Power?
- Force measurement
- Load velocity
- Distance measurement
- Accelerometers
- Video analysis
- Timing systems (speed/light gates)
How to test Power?
Lower body
- Vertical jump/horizontal jump
- Countermovement jump
- Static jump
- Loaded jumps
- Depth jumps
Upper body
- Exercise-specific (push/pull)
What is muscle hypertrophy?
Increase in size of muscle cells.
How do you achieve Hypertrophy?
- 8-12 reps (65-75% of 1RM)
- 3-6 sets
- Rest 30-60 seconds
