strength training Flashcards
what are the 5 different types of strength?
strength endurance
maximum strength
explosive strength
static strength
dynamic strength
what is strength endurance?
the ability to withstand repeated muscle contractions over a period of time
what is maximum strength?
the ability to produce a maximum amount of force in a single muscular contraction
what is explosive strength?
the ability to produce a maximal amount of force in one or a series of rapid muscular contractions
what is static strength?
force is applied against a resistance without any movement occurring in an isometric contraction
what is dynamic strength?
strength characterised by movement when a force applied against a resistance which changes the length of the muscles in an isotonic contraction
what are the two factors that effect strength?
fibre type
cross-sectional area
how does fibre type effect strength?
the greater the percentage of fast twitch fibres, the greater the strength because fast twitch fibres have large motor neurons which form large motor units producing rapid, high force contractions
how does cross sectional area effect strength?
the greater the cross-sectional area of muscle, the greater the strength because there’s a maximum of 16-30 newtons of force per square cm of muscle cross-sectional area
what are the two methods of testing maximum strength?
handgrip dynamometer
one rep max test
what are the two methods for testing strength endurance?
abdominal conditioning test
press up test
how do you test for explosive strength?
vertical jump test
how does the handgrip dynamometer work?
adjust the grip for hand size, the participant will turn the dial to zero and hold the dynamometer with a straight arm above the head
the arm is brought down as they squeeze the grip maximally
three attempts is each hand
disadvantages of the handgrip dynamometer test?
not sport specific
just tests grip strength
what’s the one rep max test?
subject chooses a high weight achievable in one rep on a piece of gym equipment or free weights
increase the weight until only one maximal rep can be achieved
full recovery between reps
what’s the abdominal conditioning test?
-subject performs continuous sit-ups at progressive intensities to exhaustion
-each sit-up will be times to an audio cue
-the test is over when the subject cannot complete 2 consecutive sit-ups in the allocated time or when technique significantly deteriorates
what’s the press up test?
subject performs continuous press ups to exhaustion
the athletes lowers the body until the elbow reaches 90 degrees and extends their arms to return to start position
they continue this with no rest till they can’t do any more
what’s the vertical jump test?
the performer produces a counter movement where they bend their knees and swing arms before taking off from the ground
they jump as high as they can before landing on the same spot
what are the physiological adaptations to muscles and connective tissues from strength training?
-musular hypertrophy and hyperplasia
-increased number and size of contractile proteins and myofibrils
-increased strength of tendons
-increased bone density and mass
what are the physiological neural adaptations from strength training?
-increased recruitment of motor units and fast twitch fibres
-decreased inhabitation of stretch reflex
-increased speed, strength and power output
what are the physiological metabolic function adaptations from strength training?
-increased ATP, PC and glycogen
-increased enzyme activity
-increased buffering capacity
-increased muscle mass
-delayed OBLA
-increased metabolic rate
