Strength training Flashcards
What are the 4 main types of strength?
Static
Dynamic
explosive
maximum endurance
What is strength?
The ability to apply a force
What us static strength?
Force applied without any movement occurring/isometric contraction- crucifix gymnASTICS
What is explosive strength?
Ability to produce maximal force in a short period ofttimes over 1 or several
What is endurance strength>
Ability to sustain repeated muscular contractions over a period of time withstanding fatigue; rower
What is maximum?
The ability to produce maximal force in a single contraction
What is dynamic strength>
Strength whilst moving, movement at the joint occurring/muscle chammies lent concentric and eccentric
What are the factors affecting strength?
Cross sectional area
fibre type
gender
age
What is the cross sectional?
Greater the area of the muscle the greater force
What affect does fibre type have?
The more fast twitch type 2 fibres the greater the strength, more fg and fog the greater strength
Why does gender have an effect?
Males have higher strength levels than females; testosterone males have more
How does age have an effect?
Strength development peaks at 20-30 years of age, decreases age. Staying in shape depletes this delcline
What are the factors of strength training?
Resitance (free, fixed weights)
Sets
reps
work to rest and relief ratio
What are the factors of strength training?
Resitance (free, fixed weights)
Sets
reps
work to rest and relief ratio
What is the figures for max weight training?
85-95% of 1 rm 1-5 reps
What are the figures for explosive for weight training?
75-85% of 1 rm- 6-10 reps
What are the figures for endurance weight training?
50% of 1rm 15-20
What are the advantages of using free weights?
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
What are the disadvantages of free weights?
Need a spotter
high risk injury\
What are the advantages of multi gym weights?
safer, good for general strength development
targets specific strength
space efficient
What are the disdvaatges of free weights?
Less sport specific
muscles don’t always act as fixators
What is plyometric training?
Hopping, jumping develops explosive strength and power
What is the function of plyometric training?
Muscle eccentrically lengthens (landing) then when concentrically contracted muscle is activated with a stretch relflex which adds an additional power and prevents injury
What is the rubber band hypothesis?
Muscles contract with more force when pre stretched
What are the advantages of plyometric training?
Good to develop explosive strength and endurance
Mostly lower but can be sport specific
What are the disadvantages of plyometric?
Shouldn’t be used with beginners, performer need to warm up
What is the intensity for explosive strength plyometric?
75-85% 6-10 reps
What are the guidelines for plyometric?
2-3 week 2 res days
intensity medium/high at full speed
body weight
2-6 reps
What are the strength adaptations?
Metabolic
Neural
Muscle tissue and connect
How is metabolic process a n adaptation?
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
How is metabolic process a n adaptation?
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
How is muscle and connective tissue an adaption?
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
Why is neural and adaptation?
Increases recruitment of motor units, activate more muscle fibres»_space;explosive strength contraction
»fibre type 1
Better use of strength reflex
What are the methods of evaluating strength?
Grip strength dynamometer, press up/sit up, repetition maximum, vertical jump test
ion
What DOES THE GRIP/LEG STRength maximum measure?
Maximum
What does the vertical jump measure?
Explosive/elastic
What does the Wingate cycle test measure?
Dynamic
What does the sit up test measure?
Endurance
What does the press up measure?
Endurance
What is the 1rm test?- maximum
Highest weight lifted once at an specific muscle group
What are the advantages of maximum 1rm?
Cheap with simple reputable tests, specific
What are the disadvantages of the maximum 1rm?
Risk of injury, limited tests for isolated areas of muscle
What is th vertical jump?
Difference between the standing reach height and their vertical jump
What are the advantages of the vertical?
Valid test
reliable
legs
What are the disadvnates of the vertical?
Only valid for leg muscles
What is the dynamic/ wingate cycle test?
Maximl 30 sec sprint on a cycle ergometer against a weight restates and software to show gra[hs of anaerobic leg power
What are the advantages of the Wingate?
high validity and reliabilty
accurate data for leg
What are the disadvnatbes of the wingate?
Only valid for leg power
less practical
expensive
What is the abdomen sit up test?
NCF progressive sit up test to exhaustion in time to a bleep, rating based on time and number of its ups
What are the advantages of the ab sit test?
High validity, cheap, simple
What are the disadvnates of the ab test?
Good technique only essential
What is the press up test?
Rating based on number of press ups to exhaustion, hands straight body/arms shoulder width apart own to 90 degrees
What are the advantages of the press up test?
reliable if protocol followed
valid for upper
cheap
What are the disadvantages of the press up?
Good technique essential
What are the factors that affect strength?
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-»_space; hypertrophy
What test to measure explosive?
vertical jump test
how to plan a strength training?
use principle of training for long marker
short marker- use wosc
or fitt
What is plyometric mainly used for?
Lower body, risk of injury is high
involves an eccentric contraction before a concentric contraction
bounding, jumping, press ups wt claps
improves explosive strength
What are the muscle and connective tissue adaptations of strength?
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
What are the strength metabolic adaptations?
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
