Strength Methods, Abilities and Terminology

Question 1

Strength:

Answer 1

• the quality or state of being strong

- capacity for exertion or endurance

Question 2

Power:

Answer 2

• the rate of doing work

- the amount of energy transferred or converted per unit time

Question 3

Hypertrophy:

Answer 3

the increase in the volume of an organ or tissue due to the enlargement of its component cells

Question 4

Muscular endurance:

Answer 4

the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time

Question 5

Reps and sets for strength:

Answer 5

• reps: less than or equal to 6

- sets: 2-6

Question 6

Reps and sets for power (single-effort event):

Answer 6

• reps: 1-2

- sets: 3-5

Question 7

Reps and sets for power (multiple-effort event):

Answer 7

• reps: 6-12

- sets: 3-6

Question 8

Reps and sets for muscular endurance:

Answer 8

• reps: less than or equal to 12

- sets: 2-3

Question 9

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 _____.

Answer 9

• stresses
• stress
• adaptation

Question 10

Sport competition movements have high ____ ____, however, they are already performed with high ______, therefore cannot provide an adequate….

Answer 10

• face value
• volume
• novel stimulus needed to stimulate adaptation

Question 11

The majority of strength training is going to be spent on _____ ______, which, if implemented appropriately will have _____ of _____.

Answer 11

• general movements

- transfer of training

Question 12

As a strength and conditioning coach, the key is to understand the ______ _____ of _____ _____ in sport and training movements.

Answer 12

• underpinning mechanics

- force development

Question 13

Literal similarity between training modality and sport skill is only appropriate if….

Answer 13

it directly improves the physical or technical preparedness of the athlete

Question 14

Often despite _____ similar to the sporting movement a strength training movements stimulus and training adaptation will not directly improve _____ or _____ ______.

Answer 14

• looking
• physical
• technical preparedness

Question 15

5 parts of dynamic correspondence (DC):

Answer 15

• 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

Question 16

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.

Answer 16

• 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

Question 17

Special strength exercises must satisfy ___/___ DC.

Answer 17

3/5

Question 18

Sport skill practice must satisfy ___/____ DC.

Answer 18

5/5

Question 19

Discuss sport specific training:

Answer 19

• 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

Question 20

Ex. ankle strap around cable machine for soccer kick:

Answer 20

• 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

Question 21

Specificity:

Answer 21

Refers to kinematics (describes movement, can be time, displacement, velocity) and kinetics (describes forces that cause motion)

Question 22

Start position, amplitude and direction of movement:

Answer 22

• joint or limb movements
• planes of movement (horizontal, vertical, rotational, lateral)
• triple extension/flexion?
• amplitude = angles

Question 23

Accentuated region of force production:

Answer 23

• 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)

Question 24

Dynamics of effort:

Answer 24

• 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)

Question 25

Rate and time of force production:

Answer 25

• how fast does force go from low to high?
• tempo
• fast/slow movements
• high RFD vs low
• takes more time vs less time

Question 26

Regime of muscular work:

Answer 26

• contraction time (isometric, isotonic)
• single effort
• cyclic, non-cyclic
• utilization of shortening cycle?
• bioenergetics (which energy systems are at work?)

Question 27

Should we always use specific training?

Answer 27

• Sometimes we want to go higher than what is typically required in sport (Need more general than specific)
• Strong foundation = strong peak

Question 28

Describe start position, amplitude and direction of movement when looking at shot put and rowing.

Answer 28

• Different start positions (push vs pull)
• Direction of movement is opposite
• Amplitude is similar (path is similar even though it is backwards)
• Similar movements but can’t be opposite

Question 29

Describe accentuated region of force production when looking at a sprinter and a wrestler.

Answer 29

• higher RFD at end when sprinter takes off

- higher force throughout movements, highest force at start and end for wrestler

Question 30

Describe dynamics of effort when looking at a punch vs. max bench press.

Answer 30

• highest RFD possible but different goals
• punch = high, quick RFD
• bench = slow movement

Question 31

Describe rate and time of force development when squatting on a stability ball:

Answer 31

RFD is lower because you’re trying to keep balance

Question 32

Describe regime of muscular work when comparing the start of bobsled, rugby scrum, and 800 m sprint.

Answer 32

• start of bobsled is fast, explosive
• rugby scrum is quasi-isometric
• 800m sprint is equal throughout

Question 33

How should the expanded terms fit into the dynamic correspondence spectrum?

Answer 33

can eliminate or focus in on others based on the athlete and sport

Question 34

Critiques of DC:

Answer 34

• developed with weightlifters in mind
• strength is precedent
• bias
• individual sport
• nowhere in it for functional movement skills
• not everything always has a finite start position