Strength Qualities Flashcards
What are the 5 strength qualities?
- Maximum strength.
- Speed strength.
- Strength endurance.
- Reactive strength.
- Foundation function + bodyweight strength endurance.
What is the definition of ‘Maximum strength’?
- The peak force a group of muscles can produce.
What effort would you expect ‘Maximum strength’ to be completed at?
- Maximal.
What velocity would you ‘Maximum strength’ to be completed at?
- Slow velocity.
- The relative load is at a very high intensity.
- Therefore not possible to move fast.
What intensity would you expect ‘Maximum strength’ to be completed at?
- 85% of 1RPM.
What would the rep and set range be in ‘Maximum strength’?
- 1 to 6 reps
- 3 to 5 working sets.
What would the rest interval be for ‘Maximum strength’?
- 4 to 8 minutes.
What is the definition of ‘Speed Strength’?
- Ability to develop force rapidly.
- Express strength at high velocities.
What effort would you expect ‘Speed Strength’ to be completed at?
- Maximal effort.
What velocity would you expect ‘Speed Strength’ to be completed at?
- Rapid.
What intensity would you expect ‘Speed Strength’ to be completed at?
- 30 to 85% of 1RPM.
What would the rep and set range be for ‘Speed Strength’?
- 1 to 3 reps at 70% of 1RPM.
- 3 to 5 reps at 50-70% of 1 RPM.
- 3 to 6 reps at 30-50% of 1RPM.
- 3 to 6 sets.
What would the rest interval be for ‘Speed strength’?
- 3 to 8 minutes.
What is the definition of ‘Strength Endurance’?
- Ability of neuromuscular system.
- To produce force repeatedly.
What effort would expect ‘Strength Endurance’ to be completed at?
- Low to moderate.
What velocity would you expect ‘Strength Endurance’ to be completed at?
- Moderate to slow.
What would the intensity range be for ‘Strength Endurance’?
- 30 to 65% of 1RPM.
What would the set and rep range be for ‘Strength Endurance’?
- 6 to 20 reps.
- 3 to 5 sets.
What would the rest interval be for ‘Strength Endurance’?
- 30 seconds to 3 minutes.
What is the definition of ‘Reactive Strength’?
- Ability of the neuromuscular system to tolerate high tensile load.
- Change the movement from an eccentric to a concentric force.
What effort would you expect ‘Reactive Strength’ to be completed at?
- Maximal.
What velocity would you expect ‘Reactive strength’ to be completed at?
- Rapid.
What would the intensity range be for ‘Reactive Strength’?
- 90 to 100% based on the task.
- Not load.
What would the rep and set range be for ‘Reactive Strength’?
- 1 to 10 reps
- 3 to 6 sets
