Strength Training

Question 1

What is strength endurance?

Answer 1

Muscles contract for a sustained period of time

Question 2

What is maximum strength?

Answer 2

The maximum amount of force generated in one contraction

Question 3

What is explosive strength?

Answer 3

The ability to produce a large contraction as quickly as possible

Question 4

What is static strength?

Answer 4

The amount of muscle force produced produced when muscles stay the same length

Question 5

What is dynamic strength?

Answer 5

Strength produced during a movement. The power output, a combination of speed and strength

Question 6

How does the proportion of muscle fibres affect strength?

Answer 6

The bigger a muscle is, the stronger that it will be

Question 7

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

Answer 7

Any increase in the size of the cross-sectional area will increase strength

Question 8

How does age affect strength?

Answer 8

Strength increases with age up to late 20’s and then declines due to a reduction in muscle mass and elasticity

Question 9

How does gender affect strength?

Answer 9

Men have a larger cross-sectional area of muscle which makes them stronger than women

Question 10

What is the 1-rep-max test?

Answer 10

Evaluates maximum strength by going up in weight when a rep is completed

Question 11

What are the advantages of the 1-rep-max test?

Answer 11

• Easy to complete
• It is a direct objective measurement

Question 12

What are the disadvantages of the 1-rep-max test?

Answer 12

• Difficult to isolate individual muscles
• There is potential for injury

Question 13

What is the vertical jump test?

Answer 13

Chalk is used to measure height and jumping height distance from the top of the head.
It measures explosive strength.

Question 14

What are the advantages of the vertical jump test?

Answer 14

• Data gained can be converted into power output
• Easy
• No equipment

Question 15

What are the disadvantages of the vertical jump test?

Answer 15

• Not isolated to one muscle group
• Only estimated explosive strength in legs

Question 16

What is the abdominal curl test?

Answer 16

How many sit ups an athlete can do in time with a sound track, it tests strength endurance

Question 17

What are the advantages of the abdominal curl test?

Answer 17

• Valid and reliable
• Cheap and easy

Question 18

What are the disadvantages of the abdominal curl test?

Answer 18

• Not sport specific
• Motivation is needed

Question 19

What is the grip dynometer test?

Answer 19

It measures maximum strength by holding the grip dynometer and raising it above the head, with a straight arm and squeezing whilst pulling it downwards as fast as possible

Question 20

What are the advantages of the grip dynometer test?

Answer 20

• Cheap
• Simple
• Reliable

Question 21

What are the disadvantages of the grip dynometer test?

Answer 21

• Only forearm muscles are assessed
• Not sport specific

Question 22

What is the vertical jump test?

Answer 22

Chalk is used to measure the distance between actual height and jumping height. The measurement is used to calculate explosive strength

Question 23

What are the advantages of the vertical jump test?

Answer 23

• Easy
• No equipment
• Self administered

Question 24

What are the disadvantages of the vertical jump test?

Answer 24

• Only estimated strength in legs
• Not isolated to one muscle group

Question 25

How can strength training be personalised for a purpose?

Answer 25

• Amount of repetitions
• Amount of sets
• Weight of resistance
• Work:rest ratio

Question 26

What is the intensity of maximum strength?

Answer 26

85-95%

Question 27

What is the intensity of explosive strength?

Answer 27

75-85%

Question 28

What is the intensity of advanced endurance strength?

Answer 28

50-75%

Question 29

What is the intensity of basic endurance strength?

Answer 29

25-50%

Question 30

What are the types of strength development?

Answer 30

• Weight training
• Multi-gym
• Plyometric
• Circuit

Question 31

What is weight training?

Answer 31

Using weights to develop any type of strength

Question 32

How does weight training most effectively develop strength?

Answer 32

Through high resistance and low repetitions

Question 33

Why is weight training good?

Answer 33

It is specific to muscle groups and flexible and structured to the individual

Question 34

What is a multi gym?

Answer 34

A fitness system that has components for a range of exercise, each station has an adjustable weight stack

Question 35

What is the disadvantage of multi gym?

Answer 35

Exercises are generic and it is difficult to make them sport specific

Question 36

What is plyometric training?

Answer 36

A series of explosive exercises to improve explosive strength

Question 37

Why is plyometric training good?

Answer 37

There are a range of different movements
Sports specific

Question 38

What is circuit training?

Answer 38

Different stations can be adapted to train components of fitness

Question 39

How can training be adapted for different types of strength?

Answer 39

• Intensity
• Duration
• Rest
• Work:rest

Question 40

What are the physiological adaptations of the muscles and connective tissues?

Answer 40

Over-all increased muscle mass, speed and strength due to:
- Muscle hypertrophy increases force of contraction
- Increased joint stability

Question 41

What are the physiological adaptations of neural pathways?

Answer 41

Overall increased speed and strength due to:
- More motor units recruited
- Decreased inhibition of stretch reflex

Question 42

What are the physiological adaptations of the metabolism?

Answer 42

Overall increased anabolic fuel stores and energy production due to:
- Increased enzyme activity
- Increased tolerance to lactic acid