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)
Rate and time of force production:
- how fast does force go from low to high?
- tempo
- fast/slow movements
- high RFD vs low
- takes more time vs less time
Regime of muscular work:
- contraction time (isometric, isotonic)
- single effort
- cyclic, non-cyclic
- utilization of shortening cycle?
- bioenergetics (which energy systems are at work?)
Should we always use specific training?
- Sometimes we want to go higher than what is typically required in sport (Need more general than specific)
- Strong foundation = strong peak
Describe start position, amplitude and direction of movement when looking at shot put and rowing.
- 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
Describe accentuated region of force production when looking at a sprinter and a wrestler.
- higher RFD at end when sprinter takes off
- higher force throughout movements, highest force at start and end for wrestler
Describe dynamics of effort when looking at a punch vs. max bench press.
- highest RFD possible but different goals
- punch = high, quick RFD
- bench = slow movement
Describe rate and time of force development when squatting on a stability ball:
RFD is lower because you’re trying to keep balance
Describe regime of muscular work when comparing the start of bobsled, rugby scrum, and 800 m sprint.
- start of bobsled is fast, explosive
- rugby scrum is quasi-isometric
- 800m sprint is equal throughout
How should the expanded terms fit into the dynamic correspondence spectrum?
can eliminate or focus in on others based on the athlete and sport
Critiques of DC:
- 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
