Strength Training Flashcards
5 types of strength?
Static, maximal, endurance, dynamic, explosive/elastic strength
Static strength
Force applied with no movement occurring
Isometric contractions
Maximal strength
Maximal force produced in a single voluntary contraction
Strength endurance
Sustained/ repeated contractions
Dynamic strength
Force applied with any kind of movement
Elastic/explosive strength
Fast speed of short series of elastic contractions
Order of muscular contractile force
Endurance
Dynamic
Elastic
Static
Maximal
Number of muscular contraction order
Max
Static
Elastic
Dynamic
Endurance
2 primary factors affecting strength
% of fast twitch muscle fibres (genetic)
Cross sectional area of the muscle (larger surface area = stronger)
Hormonal influence of strength
Testosterone
Where is testosterone produced
Brain and testes
Testosterone vs Oestrogen muscles
Lean vs fat & muscle
Affect of age on strength
Strongest in 20s
Women can be 17-25
Training adaptions
Technique, working within ROM, weakest point of ROM
Activity
Measuring strength
Grip strength dynamometer
1RM test
1 minute press up test
1 minute sit-up test
Vertical jump test
Grip strength dynameter
Maximal and static strength
Dominant hand
Start with hand up
Bring down to your side as you squeeze
X3
Record maximum force
Pros and cons of dynameter
- Field test
- Basic protocol
- Simple and cheap
x Maximal
x Not valid for whole body
x Not for dynamic strength
1RM test
Maximal strength
Select body part
Realistic weight
Rest 5 minutes
Repeat incrementing up the weight until failure is found/max
Pros and Cons of 1RM test
- Field test
- Basic and equipment
- Direct measure
- Adaptable
x Maximal
x Lifting technique
x Groups
x Time consuming
1 minute press up/sit-up test
Strength and endurance
Correct technique
Count the amount in a minute
Breaks allowed but clock runs
Pros and Cons of 1 minute tests
- Simple
- Groups
- Technique simple
- Field test
x Maximal
x Not respected
x Measuring pacing
Vertical jump test
Elastic strength
Reach up and mark
Jump up and touch with chalk or marker, or hit the device
Difference between is the score
Pros and Cons of Vertical jump test
- Simple
- Cheap
- Quick
- Field test
x Measures leg power only
x Maximal
How to train for maximal strength, and WR RATIO
1-6 reps
3-6 sets
Resistance: > 85% 1RM
WR ratio: 1:3+
How to train for elastic strength, and WR ratio
8-12 reps
3-4 sets
Resistance: region of 80% of 1RM
WR ratio: 1:2+
Fast contractions -> explosiveness -> high energy use
How to train for strength endurance, and WR ratio
12-21 reps
2-3 sets
Resistance: 60-80% of 1RM
WR ratio: 1:2
What is WR ratio
Work to rest ratio
What is the ATP/PC recovery time frame?
30 seconds for 50%
2-3 minutes to recover 100%
Multi gym pros and cons
- Guided movement, better for beginners
- Safer
x Large: specialist venue
x Expensive
x Less isolation
Free weights pros and cons
- Stored easily: weights at home
- Isolation
- Highly adaptable
- Train fixative
x May be dangerous
Circuit training
- Groups
- Adaptability
- Variety
Plyometric training
Jumping, landing, bounding, medicine balls etc.
Benefits of plyometric training
Speed and power/ elastic strength
Who is plyometric training good for?
Games players
Sprinters
Jumpers
Adaptions from plyometric training?
Increase contractility of fibres
Increased elasticity
Increased elastic strength
Increased stretch reflex
Adaptions from strength training?
More fast glycolytic fibres
More explosive
Cross sectional area of the muscle -> more strength
Increased force production
