Strength Training Flashcards
The maximum level of force is known as strength.
1 - Give a definition of three types of strength.
2 - Show how each type plays a key role in gymnastics.
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1 - Maximal Strength. This is the highest force produced through a voluntary contraction against an insurmountable load or resistance.
2 - Strength Endurance. This is the ability to sustain the performance of a contraction over a high number of repetitions before the onset of fatigue.
3 - Absolute Strength. This is s the greatest possible strength or force a muscle can produce in relation to its cross-sectional area. It would involve the maximum contraction of all the motor units in that muscle/s
What is meant by the following muscle contractions?
1 - Concentric:
2 - Eccentric:
3 - Isometric:
Concentric
As the muscle is contracted, the muscle shortens
Eccentric
The muscle lengthens as it is contracted.
Isometric
To hold a static position, the muscle contracts, but the length remains constant
What does the abbreviation ‘S.A.I.D.’ refer to?
S.A.I.D refers to the basic principles of strength training which is that the body will ‘Specifically Adapt to Imposed Demands.
If the body is not ‘loaded’ there will be no adaptation and the level of physical preparation will regress. This regression in strength and fitness will cause the performance level to be diminished.
What is meant by super-compensation?
Super-compensation is the adaptive response of our bodies to a training programme and overload fatigue.
Describe plyometric training:
Plyometric/Reactive training is where a muscle is ‘pre-stretched’ (eccentric action), prior to it being ‘shortened’ (concentric action), resulting in a contraction with up to 30% greater force than a non-pre-stretched muscle. The additional force in the muscle is derived from the pre-stretch reflex action from the elastic energy stored within the tendons, muscle cells and myofibrils as a result of their elastic qualities, combined with the action of the
Number of repetitions
‘muscle spindle’, a neurologically controlled safety mechanism built into skeletal muscle that will contract a muscle that is lengthening to avoid muscle tearing.
Examples of Plyometric / Reactive training are hopping or spring jumping with both legs, single leg hopping, depth jumps.
Define concentric max strength
Concentric max strength is the greatest load that can be moved against gravity
Define Isometric max strength
Isometric max strength is the greatest force that can be exerted so that the force of contraction and the load are equal. The max Isometric strength is usually 10 – 15% greater than the maximum concentric strength
Define eccentric max strength
The maximum load can be moved with gravity through the full range. It may be up to 40% greater than the isometric max. strength, since the elastic force and the muscle spindle reflex forces are added to the voluntary contraction
Define power / speed strength
Is the ability of the neuromuscular system to overcome a resistance with the greatest contraction speed possible
Define starting strength and explosive strength and explain which is more dominant
Starting Strength is the ability to contract a higher number of motor units very rapidly from zero.
Explosive Strength is the ability to continue developing the already initiated tension with great speed.
If the resisting load is light, the ‘starting strength’ predominates, but the ‘explosive strength’ is more dominant with increasing resistance.
What are the two adaptations to training load
Direct Adaptation
When numerous repetitions of a skill are performed, the neuromuscular pattern is rehearsed each time it is repeated. If the correct technique is used, there will be a positive direct adaptation from each successful attempt. This is a physical adaptation, but if mental rehearsal is added, there will also be an improvement in the ability to visualise the skill. When selecting the loading from both skill training and physical preparation, the coach must consider the effects of fatigue which will result in erratic and inaccurate performances. Fatigue results in the practice of incorrect responses.
Fatigue Adaptation
The vast majority of physical preparation training is based on the ‘Principle of Overload’, where the body is taken into a ‘fatigue zone’ by overloading it. By repeatedly fatiguing the muscles and energy systems, the tolerance to fatigue is increased and the energy output is increased. After fatigue loading micro cycles, the body first recovers back to its initial performance level, then super compensates as a response to the overload fatigue, hence the performance level is progressively increased.
What is progressive resistance method when training for maximal strength
Select a load (around 80/90% max) such that the gymnast can only repeat the exercise between 5 – 7 times. Perform 3 sets with rest intervals of around 5 minutes between each set.
When the strength gain is such that the gymnast can produce 10 repetitions, the load should
What is near maximal pyramid training when training for maximal strength
Near maximal pyramid method involves either or both an ascending or descending scale of varying load and repetitions.
Ascending Pyramid 4 repetitions at 85% max load 3 repetitions at 90% max load 2 repetitions at 95% max load 1 repetition at 100% max load L5HPCcchsrp 11 An attempt at 1kg above max load may also be made in order to motivate towards a higher max load.
What is Isometric strength training?
Isometric strength is a requirement for all static elements in gymnastics. The isometric training should involve 5 – 10 repetitions of maximal isometric contraction held for 5 – 7 seconds. Three sessions per week should be worked and the demand or load can be gradually increased as strength improves. The duration of the programme should be in excess of 6 weeks with greater gains being made over a longer period. The isometric training will develop the strength at the angle of joint used and it is good practice to train an angle position just above and just below, as well as at the desired angle or position. Isometric training will also aid the development of concentric or eccentric strength when moving into or out of the held position.
What is Power Training / Speed Strength Training
Power is the rate at which work can be done. A gymnast must combine both strength and speed to perform fast, explosive work.
The guidelines to training for power/speed strength are:
- Medium load/resistance must be used which can be moved rapidly through the full range of the muscle
- Progressive overload principle should be applied
- Exercise should be specific to the action requiring power and should simulate as closely as possible the desired gymnastic element
- Rest intervals of around 5 minutes must be allowed between sets to permit the musculature and more importantly, the nervous system to recover
- Power training is best done when the gymnast if ‘fresh’, preferably in a separate session or at the beginning of the training session
