Strength training

Question 1

What are the definitions of the 5 types of strength?

Answer 1

maximal - max force a muscle can exert in a single contraction
explosive - ability to overcome resistance with a high contraction speed e.g. long jump
endurance - ability to repeatedly contract without fatiguing
dynamic - force applied against a resistance with movement occurring e.g. bench press
static - ability to apply a force where muscle length doesn’t change

Question 2

Which two factors does strength depend on?

Answer 2

muscle fibre type and cross sectional area of the muscle

Question 3

How is maximum strength tested for?

Answer 3

hand grip dynamometer, 1 rep max test

Question 4

How is explosive strength tested for?

Answer 4

vertical jump test

Question 5

How is strength endurance tested for?

Answer 5

Uk abdominal curl test, press up test

Question 6

What four factors must be considered when developing strength?

Answer 6

resistance (weight)
reps
sets
work-relief ratio

Question 7

What are the three types of strength training?

Answer 7

weights, plyometrics and circuit/interval training

Question 8

Which type of strength is plyometric training good for and what are the three stages of this method?

Answer 8

explosive strength
1. eccentric phase - landing, muscle stretches
2. amortisation phase - gap between stretching and contracting
3. concentric contraction phase - stored energy causes contraction

Question 9

Name some anaerobic adaptations from strength training?

Answer 9

hypertrophy of type 2 fibres
muscles hyperplasia
increase in ATP and PC stores
increased glycogen stores
greater tolerance to lactic acid

Question 10

What is hyperplasia?

Answer 10

muscles fibres split in order to create new ones

Question 11

What are some metabolic benefits of strength training?

Answer 11

ATP, PC and glycogen stores increase
Enzyme activity increases
Increased buffering capacity delays OBLA
Increased muscle mass controls body weight