Strength Qualities

Question 1

What is the Repetition Maximum Continuum (RMC)?

Answer 1

It is the relationship between the load used and the maximum amount of repetitions that can be completed.

Question 2

What is the Holten Curve?

Answer 2

It is a method of determining training intensity as a scale of the percentage of intensity correlated with repetitions performed.

Question 3

What defines relative strength?

Answer 3

Relative strength is the most amount of strength an individual can produce irrespective of loading time.

Reps: 1-5, Sets: 1-3, Rest: 3-5min, TUT: 111, Load: <80%
(for experienced lifters)

Question 4

What defines functional strength?

Answer 4

This is the strength that lies between relative strength and hypertrophy. It involves attaining the most amount of usable muscel mass and strength that the body can efficiently handle.

Reps: 6-8, Sets 4-5, Rest 1-2min, Load 80-84%

Question 5

Define strength endurance

Answer 5

This is the ability to perform repeated muscular contractions over a period of time while resisting fatigue .

Reps:12-20, Sets 3-4, Rest <1min, Load 20-50%

Question 6

Which strenght quality should you choose for beginners and why?

Answer 6

Strength Endurance.

This will allow beginners to learn techniques and get the nervous system accostomed to increasing the load on their body without it being overwhelmed.

It is also beneficial in preventing the exacerbation of muscular imbalances and development of injuries.

Question 7

List a core group of exercises that would be suitable for a beginner

Answer 7

Bodyweight squat
Split squat variations
TRX rows
Kneeling plank hold
Wall/Box pressups

Question 8

What energy system is used in strength endurance training?

Answer 8

The Aerobic Energy system.

Question 9

Give examples of sports related to relative strength?

Answer 9

Power Lifting
Sumo Wrestling
Strongman

Question 10

Aside from a warmup, programmes typically begin with with compound movement. Why?

Answer 10

Compound lifts are taxing on the body as they require multiple joints to be completed. This will maximise overall strength progression.

Question 11

Waht load percentage should be used in a power programme?

Answer 11

80% of 1RM

Question 12

What allows for plyometric movements to be so fast-paced?

Answer 12

The stretch-reflex properties of the muscle.

Question 13

What is ballistic training?

Answer 13

Ballistic training maximises the acceleration phase of a movement and minimises the deceleration phase.

Question 14

Explain fast-twitch fibres

Answer 14

Fast twitch fibres: they are built for short, powerful movements.

To recruit these the intensity of the work should be performed at high levels of intensity 80‐100% maximum volitional contraction

Question 15

Name the three energy systems

Answer 15

Aerobic System
Anaerobic Lactate System (glycolytic)
ATP-CP System (Anaerobic System)