Strength training

Question 1

What are the 4 main types of strength?

Answer 1

Static
Dynamic
explosive
maximum endurance

Question 2

What is strength?

Answer 2

The ability to apply a force

Question 3

What us static strength?

Answer 3

Force applied without any movement occurring/isometric contraction- crucifix gymnASTICS

Question 4

What is explosive strength?

Answer 4

Ability to produce maximal force in a short period ofttimes over 1 or several

Question 5

What is endurance strength>

Answer 5

Ability to sustain repeated muscular contractions over a period of time withstanding fatigue; rower

Question 6

What is maximum?

Answer 6

The ability to produce maximal force in a single contraction

Question 7

What is dynamic strength>

Answer 7

Strength whilst moving, movement at the joint occurring/muscle chammies lent concentric and eccentric

Question 8

What are the factors affecting strength?

Answer 8

Cross sectional area
fibre type
gender
age

Question 9

What is the cross sectional?

Answer 9

Greater the area of the muscle the greater force

Question 10

What affect does fibre type have?

Answer 10

The more fast twitch type 2 fibres the greater the strength, more fg and fog the greater strength

Question 11

Why does gender have an effect?

Answer 11

Males have higher strength levels than females; testosterone males have more

Question 12

How does age have an effect?

Answer 12

Strength development peaks at 20-30 years of age, decreases age. Staying in shape depletes this delcline

Question 13

What are the factors of strength training?

Answer 13

Resitance (free, fixed weights)
Sets
reps
work to rest and relief ratio

Question 14

What are the factors of strength training?

Answer 14

Resitance (free, fixed weights)
Sets
reps
work to rest and relief ratio

Question 15

What is the figures for max weight training?

Answer 15

85-95% of 1 rm 1-5 reps

Question 16

What are the figures for explosive for weight training?

Answer 16

75-85% of 1 rm- 6-10 reps

Question 17

What are the figures for endurance weight training?

Answer 17

50% of 1rm 15-20

Question 18

What are the advantages of using free weights?

Answer 18

Can develop posture, can be sport specific good for fixators- standing Bicep curl good for the abdominals however need a spotter
Increases dynamic and isometric strength

Question 19

What are the disadvantages of free weights?

Answer 19

Need a spotter

high risk injury\

Question 20

What are the advantages of multi gym weights?

Answer 20

safer, good for general strength development
targets specific strength
space efficient

Question 21

What are the disdvaatges of free weights?

Answer 21

Less sport specific

muscles don’t always act as fixators

Question 22

What is plyometric training?

Answer 22

Hopping, jumping develops explosive strength and power

Question 23

What is the function of plyometric training?

Answer 23

Muscle eccentrically lengthens (landing) then when concentrically contracted muscle is activated with a stretch relflex which adds an additional power and prevents injury

Question 24

What is the rubber band hypothesis?

Answer 24

Muscles contract with more force when pre stretched

Question 25

What are the advantages of plyometric training?

Answer 25

Good to develop explosive strength and endurance | Mostly lower but can be sport specific

Question 26

What are the disadvantages of plyometric?

Answer 26

Shouldn't be used with beginners, performer need to warm up

Question 27

What is the intensity for explosive strength plyometric?

Answer 27

75-85% 6-10 reps

Question 28

What are the guidelines for plyometric?

Answer 28

2-3 week 2 res days intensity medium/high at full speed body weight 2-6 reps

Question 29

What are the strength adaptations?

Answer 29

Metabolic Neural Muscle tissue and connect

Question 30

How is metabolic process a n adaptation?

Answer 30

Increase muscle mass, more calorie expenditure means a leaner body Increase phosphocreatine, better maximal stores for no of seconds increase in glycogen means an increase I energy Increased enzyme activity- quicker breakdown of pc stores and glycogen meaning more energy Increased buffering capacit increase tolerance, removal of lactic acid

Question 31

How is metabolic process a n adaptation?

Answer 31

Increase muscle mass, more calorie expenditure means a leaner body Increase phosphocreatine, better maximal stores for no of seconds increase in glycogen means an increase I energy Increased enzyme activity- quicker breakdown of pc stores and glycogen meaning more energy Increased buffering capacit increase tolerance, removal of lactic acid

Question 32

How is muscle and connective tissue an adaption?

Answer 32

Muscle hypetrophu, more force production due to increase muscle cross sectional area muscle hyperlasia- increase number of muscle fibres, increase in frce myofibrils- make up muscle fibres, protein increases myofibrils and increases force increased strength of ligaments and tenons, increase joint stability and reduces injruy Increases bone density>> calcium

Question 33

Why is neural and adaptation?

Answer 33

Increases recruitment of motor units, activate more muscle fibres >>explosive strength contraction >>fibre type 1 Better use of strength reflex

Question 34

What are the methods of evaluating strength?

Answer 34

Grip strength dynamometer, press up/sit up, repetition maximum, vertical jump test

Question 35

ion

Question 36

What DOES THE GRIP/LEG STRength maximum measure?

Answer 36

Maximum

Question 37

What does the vertical jump measure?

Answer 37

Explosive/elastic

Question 38

What does the Wingate cycle test measure?

Answer 38

Dynamic

Question 39

What does the sit up test measure?

Answer 39

Endurance

Question 40

What does the press up measure?

Answer 40

Endurance

Question 41

What is the 1rm test?- maximum

Answer 41

Highest weight lifted once at an specific muscle group

Question 42

What are the advantages of maximum 1rm?

Answer 42

Cheap with simple reputable tests, specific

Question 43

What are the disadvantages of the maximum 1rm?

Answer 43

Risk of injury, limited tests for isolated areas of muscle

Question 44

What is th vertical jump?

Answer 44

Difference between the standing reach height and their vertical jump

Question 45

What are the advantages of the vertical?

Answer 45

Valid test reliable legs

Question 46

What are the disadvnates of the vertical?

Answer 46

Only valid for leg muscles

Question 47

What is the dynamic/ wingate cycle test?

Answer 47

Maximl 30 sec sprint on a cycle ergometer against a weight restates and software to show gra[hs of anaerobic leg power

Question 48

What are the advantages of the Wingate?

Answer 48

high validity and reliabilty | accurate data for leg

Question 49

What are the disadvnatbes of the wingate?

Answer 49

Only valid for leg power less practical expensive

Question 50

What is the abdomen sit up test?

Answer 50

NCF progressive sit up test to exhaustion in time to a bleep, rating based on time and number of its ups

Question 51

What are the advantages of the ab sit test?

Answer 51

High validity, cheap, simple

Question 52

What are the disadvnates of the ab test?

Answer 52

Good technique only essential

Question 53

What is the press up test?

Answer 53

Rating based on number of press ups to exhaustion, hands straight body/arms shoulder width apart own to 90 degrees

Question 54

What are the advantages of the press up test?

Answer 54

reliable if protocol followed valid for upper cheap

Question 55

What are the disadvantages of the press up?

Answer 55

Good technique essential

Question 56

What are the factors that affect strength?

Answer 56

Gender- men have more tetesterone women have oestrogen so better for elasticity as you increase age- strength decreases due to elasticity decreases fibre type- increase of fog and tule 2 increases enzymes for pfk, creating kinase lactic acid elasticity of tissue- greater stretch reflex (add more recoil) cross sectional area- (hypertrophy, hyperplasia) genetics- depends on parents strength training- >> hypertrophy

Question 57

What test to measure explosive?

Answer 57

vertical jump test

Question 58

how to plan a strength training?

Answer 58

use principle of training for long marker short marker- use wosc or fitt

Question 59

What is plyometric mainly used for?

Answer 59

Lower body, risk of injury is high involves an eccentric contraction before a concentric contraction bounding, jumping, press ups wt claps improves explosive strength

Question 60

What are the muscle and connective tissue adaptations of strength?

Answer 60

Muscle hypertropju- increased force of contractiom muscle hyperlasia- maximum and explosive training increased side of fg fibres strength endurance increased size o fog fibres increased strength of tendons and ligaments- better bone stability, decreased risk injuyr increased bone density and mass- decreased risk of oestroparosis, increased absorption of calcium increased in number size of contractile protein- force of contraction, increased mtobrlsis due to protein synetheis increase

Question 61

What are the strength metabolic adaptations?

Answer 61

Atp, pc stories increase and glycogen, increased energy and speed, increased high intensity (Alactic) energy [rpdiced increased enzyme activity, anaerobic energy production delaying obla increased buffering0 increased tolerance of lactic acid, delaying of obla, increased anaerobic threshold increased muscle mass, improved body composition increasing energy expenditure