strength training Flashcards
types of strength
- strength endurance
- maximum strength
- explosive/elastic strength
- static and dynamic strength
strength endurance
the ability to sustain repeated muscular contractions over a period of time withstanding fatigue
maximum strength
the ability to produce a maximal amount of force in a single muscular contraction
explosive/ elastic strength
the ability to produce a maximal amount of force in one or a series of rapid muscular contractions
static strength
where force is applied against a resistance without any movement occurring = isometric strength
dynamic strength
strength characterised by movement
a force is applied against a resistance = muscles change in length = eccentric/ concentric
factors affecting strength
- fibre type
* cross sectional area of the muscle
how does fibre type affect strength?
the greater the percentage of fast glycolytic + fast oxidative glycolytic (FG + FOG) fibres, the greater the strength over a short period of time
how does the cross-sectional area of the muscle affect strength?
the greater the cross-sectional area of the muscle, the greater the strength
methods of evaluating each type of strength
- grip strength dynamometer
- 1 Repetition Maximum(1RM)
- press up or sit-up test
- vertical jump test
grip strength dynamometer
maximum strength:
- adjust the grip for hand size + zero the dial
- hold the dynamometer with a straight arm above the head
- arm is brought down as they squeeze the grip maximally
- 3 attempts recorded = dominant + non-dominant hand
ads + disads of grip strength dynamometer
+ simple and objective measure
+ inexpensive equipment
+ high reliability
- only the forearm muscles assessed
- test is not sport specific
vertical jump test
explosive strength:
- use a wall-mounted vertical jump board/ chalked fingers mark the highest point w/ one outstretched arm
- records highest point reached with a bend + swing of the arms
- difference in resting height and jump height represents explosive strength
intensity = 75-85% reps = 6-10 reps sets = 4-6 sets work-relief ratio = 1:3 recovery between sets = 3-5 mins
ads + disads of vertical jump test
+ easy to test w/ minimal equipment
+ test can be administered by the participant
- measure is not isolated to one muscle group
- only estimates explosive strength in the legs
UK abdominal curl test
strength endurance:
- subject performs continuous sit ups at progressive intensities to exhaustion
- each sit up will be times to an audio cue
- test is over when subject cannot complete two consecutive sit ups in allotted time or when technique significantly deteriorates
- a stage = sit up number given to determine strength endurance level from table
ads + disads of abdominal curl test
+ simple and cheap equipment required
+ valid and reliable test
+ large groups can be tested at the same time
+ abdominal muscles can be isolated
- good technique is essential
- test is not sport specific
- test to exhaustion so limited to subject’s motivation
- safety concerns over repeated strain on lower spine
one rep max test
maximum strength:
- subject chooses a high weight achievable in one repetition on a free weight/ specific gym equipment
- increase weight until only one maximal repetition can be achieved
- ensure full recovery between reps to prevent fatigue
intensity = 85-95% reps = 1-5 reps sets = 2-6 sets work-relief ratio = 1:3+ recovery between sets = 4-5 mins
ads + disads of one rep max test
+ direct objective measurement of isotonic max strength
+ easy procedure on accessible equipment
+ most muscle groups can be tested
- potential for injury performing maximal lifts
- trial and error may induce early fatigue
- good technique is essential
- difficult to isolate individual muscles
training to develop strength
- reps
- sets
- work-relief ratio
- intensity
- weight training
- multi-gym
- plyometrics
- circuit + interval training
weight training
- using freestanding weights = involves very high resistance, low reps = increase muscle size + strength
- e.g. 3 sets of 4 reps @ 90% of one rep max w/ 5 mins rest between sets
- can be to a specific muscle group or joint movement + requires less active muscles to work isometrically as fixators
+ very flexible, can be adjusted fro the individual, sport, type of strength
- can be potentially dangerous so spotter is required
fixators
a muscle that stabilises one part of the body while another causes movement
multi-gym
- fitness system w/ multiple components designed to perform a wide range of exercises
+ space efficient, safe, adjusted to suit individual, provide total body workout
- exercises are generic , hard to suit specific movement patterns in some sporting actions
