Strength and strength training

Question 1

Definition of strength

Answer 1

The ability of the body to apply a force

Question 2

5 types of stength

Answer 2

Static strength
Dynamic strength
Maximum strength
Explosive strength
Strength endurance

Question 3

Definition and example of static strength

Answer 3

A force applied by the neuromuscular system while the muscle length remains constant.
The force is applied against a resistance without any
movement occurring.
plank/ isometric ‘T’ Crucifix position in gymnastics on the rings.

Question 4

Definition and example of dynamic strength

Answer 4

A force is applied by the neuromuscular system to overcome a resistance with a high speed of contraction.
The muscle changes in length either eccentrically or concentrically.
It is a combination of speed and strength.
Most sporting actions e.g. a rugby tackle and a tennis serve

Question 5

Definition and example of maximum strength

Answer 5

The ability to produce a maximal amount of force in a singular muscle contraction.
Weight lifting

Question 6

Definition and example of explosive strength

Answer 6

The ability to produce a maximal amount of force and energy in one or a series of rapid, high intensity muscle contractions
A high jumper, Jumping in games sports e.g. for a header

Question 7

Definition and example of strength endurance

Answer 7

The ability of a muscle to sustain repeated muscle contractions over a period of time whilst withstanding fatigue.
Repeated muscle contractions during rowing or track cycling

Question 8

Test for static strength

Answer 8

There is no specific test for this type of strength.
The athlete can
-Hold a dumbbell at 55 degrees and time how long you can hold this for
-Hold the same dumbbell at 90 degrees (right angle) and time how long you can hold this
-Continue by increasing the weight until you can reach the maximum weight which you can hold

Question 9

Test for dynamic strength

Answer 9

Wingate cycle test
-This is performed whilst sat on a cycle ergometer.
-The athlete pedals as fast as possible without any resistance
- Within 3 seconds, a fixed resistance (7.5 of body weight( is added).
- The athlete then pedals to their maximum for 30 secs.
- The wheel revolutions are recorded in 5 second intervals to produce a graph of power against time
- The highest power output observed during the first 5 seconds of the test represent the peak anaerobic power

Question 10

Test for maximum strength

Answer 10

Leg dynamometer
- Subject stands with both feet on the base
- Adjust the chain in response to the athlete’s height
- Subject should lift in a gradual, vertical motion
- The pointer on the dial indicates the force exerted
- The test should be conducted 3 times and the average recorded.

Can also use bench press 1RM to text upper body max strength

Question 11

Test for explosive strength

Answer 11

Vertical jump test
- Use a wall mounted vertical jump board or chalked fingers
- The performer marks the highest point with one arm outstretched
- With a bend and a swing of the arms, the performer marks the highest point jumped
- The difference in resting and jump height represents explosive strength
- This can be compared to standardised comparison tables.

Question 12

Test for strength endurance

Answer 12

UK abdominal curl test and the press-up test
- The tests are completed to an audio cue.
- The audio cue gets progressively faster until the performer ‘drops out’ of the test and they cannot perform two consecutive sit-ups/ press-ups in the allocated time or when technique significantly deteriorates
- A stage and number will be given and this can be compared against standard comparison tables
- The test is completed up until exhaustion and is progressive