Strength Methods, Abilities and Terminology Flashcards
Strength:
- the quality or state of being strong
- capacity for exertion or endurance
Power:
- the rate of doing work
- the amount of energy transferred or converted per unit time
Hypertrophy:
the increase in the volume of an organ or tissue due to the enlargement of its component cells
Muscular endurance:
the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time
Reps and sets for strength:
- reps: less than or equal to 6
- sets: 2-6
Reps and sets for power (single-effort event):
- reps: 1-2
- sets: 3-5
Reps and sets for power (multiple-effort event):
- reps: 6-12
- sets: 3-6
Reps and sets for muscular endurance:
- reps: less than or equal to 12
- sets: 2-3
As a strength and conditioning coach, we adapt to the _____ we impose. If we better understand the nature of the ____, we will better understand the _____.
- stresses
- stress
- adaptation
Sport competition movements have high ____ ____, however, they are already performed with high ______, therefore cannot provide an adequate….
- face value
- volume
- novel stimulus needed to stimulate adaptation
The majority of strength training is going to be spent on _____ ______, which, if implemented appropriately will have _____ of _____.
- general movements
- transfer of training
As a strength and conditioning coach, the key is to understand the ______ _____ of _____ _____ in sport and training movements.
- underpinning mechanics
- force development
Literal similarity between training modality and sport skill is only appropriate if….
it directly improves the physical or technical preparedness of the athlete
Often despite _____ similar to the sporting movement a strength training movements stimulus and training adaptation will not directly improve _____ or _____ ______.
- looking
- physical
- technical preparedness
5 parts of dynamic correspondence (DC):
- start position, amplitude and direction of movement
- accentuated region of force production
- dynamics of the effort
- rate and time of force production
- regime of muscular work
Place the following in the typical order from general to specific: structural, physiological, neuromuscular, isolation, general maximal strength development, weightlifting & plyometrics, special strength exercises, sport skill practice.
- structural (robustness & injury prevention)
- isolation or concentration
- general max strength development
- physiological (energy availability)
- weightlifting & plyometrics
- neuromuscular (application of required force through skill and time restraints for sports movements)
- special strength exercises
- sport skill practice
Special strength exercises must satisfy ___/___ DC.
3/5
Sport skill practice must satisfy ___/____ DC.
5/5
Discuss sport specific training:
- Just because something looks like the sport, doesn’t mean it’s going to aid the sport
- Doesn’t necessarily apply the stimulus that benefits the sport
Ex. ankle strap around cable machine for soccer kick:
- Right starting position
- Is highest force production the same as regular kick vs cable kick? (probably not)
- Rate and time of force production is different
- Cyclical
Specificity:
Refers to kinematics (describes movement, can be time, displacement, velocity) and kinetics (describes forces that cause motion)
Start position, amplitude and direction of movement:
- joint or limb movements
- planes of movement (horizontal, vertical, rotational, lateral)
- triple extension/flexion?
- amplitude = angles
Accentuated region of force production:
- where force is primarily applied through the movement
- forces within movement change
- individualized
- ex. cable rotation (constant resistance) vs med ball throw (low to high resistance)
Dynamics of effort:
- the movement is fast and explosive or slow and controlled
- power: plyometric vs ballistic vs dynamic efforts
- slow efforts: swimming, rowing (slow controlled force output/effort)
