strength training

Question 1

what are the 5 different types of strength?

Answer 1

strength endurance
maximum strength
explosive strength
static strength
dynamic strength

Question 2

what is strength endurance?

Answer 2

the ability to withstand repeated muscle contractions over a period of time

Question 3

what is maximum strength?

Answer 3

the ability to produce a maximum amount of force in a single muscular contraction

Question 4

what is explosive strength?

Answer 4

the ability to produce a maximal amount of force in one or a series of rapid muscular contractions

Question 5

what is static strength?

Answer 5

force is applied against a resistance without any movement occurring in an isometric contraction

Question 6

what is dynamic strength?

Answer 6

strength characterised by movement when a force applied against a resistance which changes the length of the muscles in an isotonic contraction

Question 7

what are the two factors that effect strength?

Answer 7

fibre type
cross-sectional area

Question 8

how does fibre type effect strength?

Answer 8

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

Question 9

how does cross sectional area effect strength?

Answer 9

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

Question 10

what are the two methods of testing maximum strength?

Answer 10

handgrip dynamometer
one rep max test

Question 11

what are the two methods for testing strength endurance?

Answer 11

abdominal conditioning test
press up test

Question 12

how do you test for explosive strength?

Answer 12

vertical jump test

Question 13

how does the handgrip dynamometer work?

Answer 13

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

Question 14

disadvantages of the handgrip dynamometer test?

Answer 14

not sport specific
just tests grip strength

Question 15

what’s the one rep max test?

Answer 15

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

Question 16

what’s the abdominal conditioning test?

Answer 16

-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

Question 17

what’s the press up test?

Answer 17

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

Question 18

what’s the vertical jump test?

Answer 18

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

Question 19

what are the physiological adaptations to muscles and connective tissues from strength training?

Answer 19

-musular hypertrophy and hyperplasia
-increased number and size of contractile proteins and myofibrils
-increased strength of tendons
-increased bone density and mass

Question 20

what are the physiological neural adaptations from strength training?

Answer 20

-increased recruitment of motor units and fast twitch fibres
-decreased inhabitation of stretch reflex
-increased speed, strength and power output

Question 21

what are the physiological metabolic function adaptations from strength training?

Answer 21

-increased ATP, PC and glycogen
-increased enzyme activity
-increased buffering capacity
-increased muscle mass
-delayed OBLA
-increased metabolic rate