Strength Training

Question 1

Describe static strength, using a practical example

Answer 1

Force applied with no movement, e.g crucifix on rings in gymnastics

Question 2

Describe dynamic strength, using a practical example

Answer 2

Force applied with movement e.g throwing a javlin

Question 3

Describe maximum strength, using a practical example

Answer 3

The maximum force applied in a single contraction e.g deadlift in weightlifting

Question 4

EQ. Desribe one weight training session to improve strength training (4 marks)

Answer 4

• use free weights
• use 50-75% of maximal intensity
• do 15-30 repititions
• rest for 30-60 seconds in between sets
• work:rest ratio of 1:2

Question 5

EQ. Compare explosive strength and strength endurance. (2 marks)

Answer 5

• explosive is a fast speed of contraction and is one single contraction
• endurance is a slow speed of contraction and is repeated contractions

Question 6

State one method to evaluate maximum strength, and state 2 advantages and disadvantages.

Answer 6

Hand grip strength. Its simple and quick. Inexpensive. But it only assesses grip and is not sport specific.

Question 7

State one method to evaluate strength endurance, and state 2 advantages and disadvantages.

Answer 7

Abdominal curl. Simple and cheap equipment. Core muscles important in most sports. Correct technique is needed. Lacks sports specificity.

Question 8

State one method to evaluate explosive strength, and state 2 advantages and disadvantages.

Answer 8

Vertical jump test. Easy test with minimal equipment. Test can be self-administered. But only estimates leg power. Test only isolated to a single muscle group.

Question 9

Explain 4 physiological adaptations as a result of strength training

Answer 9

~adap: increased recruitment of motor units —> eval: increased force of contraction
~adap: muscle hypertrophy —> eval: increase in muscle cross-sectional area leading to increased force production
~adap: increased number and size of myofibrils —> eval: increased protein in myofibrils leading to greater force production
~adap: muscle hyperlasia —> eval: increase in the number of muscle fibres leading to increased force of contraction

Question 10

EQ. Describe one weight training session to improve strength endurance for a rugby player. (4 marks)

Answer 10

-free weights

Question 11

EQ. Describe a situation in a team game when explosive strength will be used. (1 mark)

Answer 11

a striker sprinting to reach the end of a long ball in football

Question 12

EQ. Describe how the grip strength dynamometer test is performed. (2 marks)

Answer 12

• hold hand grip straight above head

- squeeze grip with maximal force