Strength Training Flashcards
Strength (definition)
Types of strength?
The connection between the muscles and the nervous system
- Static strength
- Dynamic strength
- Maximum strength
- Explosive strength
- Strength endurance
Types of strength
Static strength (definition)
Dynamic strength (definition and what is it known as)
Maximum strength (definition and what does it represent)
Explosive strength (definition, why is it called explosive strength and what extra part)
Strength endurance (definition)
Static strength:
- Where a force is applied against a resistance without any movement; created by isometric muscle contractions.
Dynamic strength:
- Strength characterised by movement. A force is applied against a resistance and the muscles change in length; eccentrically or concentrically.
- Known as power output: combination of speed and strength
Maximum strength:
- The ability to produce a maximal amount in a single muscular contraction.
- It represent the maximum weight that can be lifted in one contraction (1RM)
Explosive strength:
- The ability to produce a maximal amount of force in one or a series of rapid muscular contractions.
- It’s called this due to the use of the stretch-reflex mechanism where the muscle is stretched before concentrically contracting.
- The elastic recoil of the muscle adds to the force of contraction
Strength endurance:
- The ability to sustain repeated muscular contractions over a period of time withstanding fatigue
The affecting factors of strength
Effect on strength (1,3,1,1) and explanations (2,1,1,2)
Cross-sectional area
Effects on strength:
- The greater the cross sectional area of the muscle the greater the strength
Explanation:
- There is a maximum of 16-30N of force per square centimetre of muscle.
- Therefore the greater the area the greater the force of contraction.
Age
Effects on strength:
- Peak strength is reached in females at 16-25 years and males at 18-30 years.
- Strength development peaks at 20-30 years.
- After which it decreases with age
Explanation
- Age related decline is due to a decrease in efficiency of the neuromuscular system, elasticity and testosterone leading to a reduction in muscle mass
Gender
Effect on strength:
- Males have a higher strength than females.
Explanation:
- Males have a higher muscle mass and cross-sectional area due to higher testosterone levels
Fibre Type
Effects on strength:
- The greater percentage of fast glycolytic and fast oxidative glycolytic fibres the greater the strength over a short period of time
Explanation:
- Fast twitch fibres have large motor neurons forming large motor units with rapid high force contractions.
- The greater the recruitment of type 2b fibres, the greater the force of contraction
Training methods
All types of strength training uses some form of resistance whether it be: (4 things)
Training programmes will manipulate several factors to target a particular type of strength: (4 factors)
All types of strength training uses some form of resistance whether it be:
- Free weights
- Pulleys
- Bungee cords
- Body weight
Training programmes will manipulate several factors to target a particular type of strength:
- The weight or resistance (based on % of the one max rep)
- The number of repetitions (number of times an exercise is repeated or a weight is lifted
- The number of sets ( series of repetitions and relief period)
- The work to relief ratio (volume of relief in relation to the volume of work performed)
Strength Training - Weight training/multi gym
Weight training advantages (4)
Weight training disadvantages (1)
Multi-gym definition
Multi-gym advantages (2)
Multi-gym disadvantages (1)
Weight training Advantages:
- Using free standing weights can involve very high resistance /low repetition exercises to increase muscle size and strength
- Alter the intensity as % of 1 RM to allow for all types of strength training
- Can be specific to muscle group OR joint movement
- Weight training is flexible and can be adjusted to suit the individual; sport and type of strength
Weight training disadvantage:
- most appropriate for maximum strength
Multi-gym definition
- fitness systems that have multiple components designed to perform a wide range of exercises
Multi-gym advantages:
- Each station has adjustable stacks that can be easily changed to suit requirements
- Space efficient; safe and can provide a total body workout
Disadvantage of them:
- Exercises are generic and may be hard to suit specific movement patterns
Strength Training - Plyometrics
Definition?
Important for?
Advantages? (4)
Frequencies? (2)
Disadvantage? (1)
Definition:
- series of explosive exercises such as: hopping, bounding, and jumping to improve the speed at which a muscle shortens
Important part of training for sprinters, throwers and jumpers
Advantages:
- Muscles generate a greater force of contraction if they are pre-stretched
- Exercises take the muscle through an eccentric contraction before a concentric contraction
- The eccentric contraction stores elastic energy which is then released to create a more powerful concentric contraction
- Neuromuscular system is stimulated to adapt, recruiting more motor units and initiate the stretch reflex
Frequencies:
- should be 2-3 sessions a week with a minimum of 2 rest days
- 2-6 reps with full recovery at a medium to high intensity at full speed
Disadvantage:
- risk of injury is high
Strength Training - Circuit training
Definition?
Advantages? (4)
Key facts? (2)
Disadvantage? (1)
Definition:
- Series of exercise stations arranged in a specific order to usually work alternate muscle groups
Advantages:
- Usually consists of body weight exercises; however, free weights/multi-gyms and plyometrics can be incorporated
- Adding in additional methods mean maximum and explosive strength can also be improved
- Can be adapted to become sports specific with the incorporation of skill stations
- Large numbers catered for at varying levels
Facts:
- Circuit and interval training are very similar due to the relief period
Variables to manipulate are:
- Work intensity (no. of circuits 3-6; stations 10-15; repetitions 10-20)
- Work duration
Disadvantage:
Mainly used for improving strength endurance
What needs to happen for significant adaptations will take place to the neural pathways, muscle connective tissue, metabolic function adaptations to occur? (2)
What effect can it produce?
- training programme is followed correctly with the correct intensity
- 2-5 sessions a week for a period of at least 12 weeks
can produce 25-100% improvements in strength within six months
Neural pathways
Structural adaptation (2) and its functional effects (2,3)
Overall (1)
Increased recruitment of motor units and FG and FOG fibre types:
- Increased force of contraction - Improved co-ordination and simultaneous stimulus of motor units
Decreased inhibition of the stretch reflex:
- Increased force of contraction from the agonist muscle - Decreased inhibition from the antagonist - Increased stretch of the agonist
Overall:
- Increased speed, strength and power output
Muscle and connective tissue
Structural adaptations (4) and its functional effects (3,4,2,2)
Overall (4)
Muscle hypertrophy (cross-sectional area 20-45% increase)
- Increase force of contraction
- Maximum and explosive training will increase the size of FG fibres
- Strength endurance training will increase the size of FOG fibres
Increased number and size of contractile proteins and myofibrils:
- Increased force of contraction
- Increased number and thickness of actin myosin filaments and cross bridges
- Increased number of myofibrils
- Increased protein synthesis
Increased strength of tendons and ligaments:
- Increased joint stability
- Decreased risk of injury
Increased bone density and mass:
- Increased joint stability
- Decreased risk of injury
Overall:
- Increased muscle mass
- Increased speed, strength and power output
- Increases intensity of performance
- Hypertrophic physique
Metabolic function
Structural adaptations (4) and its functional effects (2,3,3,2)
Overall (3)
Increased ATP, phosphocreatine and glycogen stores:
- Increased capacity for alactic (very high intensity) energy production
- Increased energy for speed and per based activities
Increased enzyme activity:
- Increased efficiency of anaerobic energy production
- Increased activity of ATPase creatine kinase and glycolytic enzymes
- Reduces the onset of fatigue
Increased buffering capacity:
- Increased tolerance and removal of lactic acid
- Delay onset of blood lactate accumulation (OBLA)
- Increased anaerobic threshold
Increased muscle mass:
- Improved body composition
- Increased metabolic rate
Overall:
- Increased anaerobic fuel stores and energy production
- Increased anaerobic threshold and delayed OBLA; which increases intensity and duration of performance
- Increased metabolic rate, increasing energy expenditure and managing weight
Strength testing - Way to test explosive strength
What is it? (3)
Advantages? (2)
Disadvantages? (2)
Vertical jump test
- Using a wall-mounted vertical jump board or chalked fingers, the performer marks the highest point reached with one arm outstretched.
- With a bend and swing of the arms, the performer will mark the highest point jumped
- The difference in resting and jump height represents explosive strength and can be assessed using a standardised comparison table
Advantages:
- Using a formula the data gained can be converted a power output estimate. test with minimal equipment.
- Test could be administered by the participant
Disadvantages:
- The measure is not isolated to one muscle group.
- Only estimates explosive strength in the legs
Strength Testing - 2 ways to test maximum strength
What is it? (3)
Advantages? (3)
Disadvantages? (4)
Second way
What is it? (3)
Advantages? (2)
Disadvantages? (2)
One repetition maximum test
- Subject chooses a high weight achievable in one repetition on a specific piece of equipment to assess an isolated muscle’s maximum strength.
- Increase the weight until only one maximal repetition can be achieved.
- Ensure full recovery between repetitions to prevent fatigue.
Advantages:
- Direct objective measurement of maximum strength
- Easy procedure on accessible equipment.
- Most muscle groups can be tested
Disadvantages:
- Difficult to isolate individual muscles
- Trial and error may induce early fatigue
- Good technique is essential
- Potential for injury performing maximal lifts
Grip strength dynamometer
- The participant will zero the dial and hold the dynamometer with a straight arm above the head
- The arm is then brought down as they squeeze the grip maximally
- Three attempts are recorded from the dominant and non-dominant hand. Results can be assessed using a standardised comparison table.
Advantages:
- Simple and objective measure
- Inexpensive equipment
- High reliability
Disadvantages:
- Only the forearm muscles are assessed.
- Test is not sport-specific
Strength testing - Way to test strength endurance
What is it? (3)
Advantages? (4)
Disadvantages? (3)
UK abdominal curl test
- Subject performs continuous sit-ups at progressive intensities to exhaustion.
- Each sit-up will be timed to an audio cue.
- The test is over when the subject cannot complete two consecutive sit-ups in the allotted time or when technique significantly deteriorates. A stage and sit-up number will be given which indicates a strength endurance level from a standardised comparison table
Advantages:
- Large groups can perform the test at the same time.
- Only simple and cheap equipment required.
- Abdominal muscles can be isolated.
- Valid and reliable test.
Disadvantages:
- Good technique is essential. Safety concerns over repeated strain on the lower spine.
- Maximal test to exhaustion limited by subject motivation.
- Test is not sport-specific (eg, swimmers or cyclists may be at a disadvantage)
