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AS - pe physiological > strength training > Flashcards

strength training Flashcards

1
Q

types of strength

A
  • strength endurance
  • maximum strength
  • explosive/elastic strength
  • static and dynamic strength
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2
Q

strength endurance

A

the ability to sustain repeated muscular contractions over a period of time withstanding fatigue

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3
Q

maximum strength

A

the ability to produce a maximal amount of force in a single muscular contraction

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4
Q

explosive/ elastic strength

A

the ability to produce a maximal amount of force in one or a series of rapid muscular contractions

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5
Q

static strength

A

where force is applied against a resistance without any movement occurring = isometric strength

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6
Q

dynamic strength

A

strength characterised by movement

a force is applied against a resistance = muscles change in length = eccentric/ concentric

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7
Q

factors affecting strength

A
  • fibre type

* cross sectional area of the muscle

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8
Q

how does fibre type affect strength?

A

the greater the percentage of fast glycolytic + fast oxidative glycolytic (FG + FOG) fibres, the greater the strength over a short period of time

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9
Q

how does the cross-sectional area of the muscle affect strength?

A

the greater the cross-sectional area of the muscle, the greater the strength

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10
Q

methods of evaluating each type of strength

A
  • grip strength dynamometer
  • 1 Repetition Maximum(1RM)
  • press up or sit-up test
  • vertical jump test
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11
Q

grip strength dynamometer

A

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
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12
Q

ads + disads of grip strength dynamometer

A

+ simple and objective measure
+ inexpensive equipment
+ high reliability

  • only the forearm muscles assessed
  • test is not sport specific
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13
Q

vertical jump test

A

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
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14
Q

ads + disads of vertical jump test

A

+ 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
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15
Q

UK abdominal curl test

A

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
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16
Q

ads + disads of abdominal curl test

A

+ 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
17
Q

one rep max test

A

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
18
Q

ads + disads of one rep max test

A

+ 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
19
Q

training to develop strength

A
  • reps
  • sets
  • work-relief ratio
  • intensity
  • weight training
  • multi-gym
  • plyometrics
  • circuit + interval training
20
Q

weight training

A
  • 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

21
Q

fixators

A

a muscle that stabilises one part of the body while another causes movement

22
Q

multi-gym

A
  • 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

AS - pe physiological (12 decks)

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