strength training Flashcards
strength
the ability to apply a force.
There are several types of strength, and these are important in different activities and sports.
static strength
The ability to apply force against a resistance without any movement occurring (an isometric contraction) The muscle length remains constant
dynamic strength
The ability to apply force to overcome a resistance where movement occurs (an isotonic contraction)
The muscle length changes
strength endurance
The ability to sustain repeated muscular contractions (or a single isometric contraction) over a period of time
maximum strength
The ability to produce a maximum amount of force in a single muscular contraction
explosive strength
The ability to produce a maximal amount of force in one or a series of rapid muscular contractions
factors affecting
- The muscle fibre type being recruited
- The cross sectional area of the muscle
how does the muscle fibre type being recruited affect strength
Fast glycolytic muscle fibres exert greater force with a faster speed of contraction than other fibre types.
➢Motor units consisting of FG fibres are large (with up to several hundred fibres) and have larger motor neurons than SO motor units, which send faster impulses. These units have the highest explosive and maximum strength
how does the cross sectional area of the muscle effect strength
The larger the cross sectional area of the muscle, the greater the strength or force of contraction.
➢Age, gender and training all affect the cross sectional size of the muscle.
tests for strength endurance
•abdominal curl test
•press up test
abdominal strength test
NCF test which involves performing sit ups in time with a bleep. The test is progressive and the performer continues until failure. The score is based on the time/cumulative sit ups completed.
press up test
The performer completes as many press ups as possible, hands shoulder width apart, maintaining good form. The test score is the total number completed.
tests for maximum strength
• repetition maximum
•grip strength dynamometer
repetition max test
The performer selects a piece of gym equipment or free weights exercise to test the strength of a specific muscle group. The score is the highest weight that the performer can lift once.
grip strength dynamometer
The performer takes 3 turns with each hand and records the best score shown on the dial. It should be dialled back to zero after each attempt
vertical jump test
The performer marks their maximal standing reach height with one arm, then performs a standing vertical jump to mark their highest jump reach.
The score is the difference between the two marks.
test for explosive strength
vertical jump test
Advantages of the tests
•Equipment is available and affordable
•Standardised tables available
•Specific muscle groups can be isolated
•Clear procedure gives valid and reliable results
disadvantages of the tests
•Equipment is expensive
•Specific muscle groups cannot be isolated
•Procedure or technique required may be open to interpretation which gives invalid and unreliable results, and also a risk of injury.
strength endurance reps sets and resistance
reps - 15-20
sets - 3-5
resistance - 50 - 75% of 1 rep max
maximum strength reps,sets resistance
reps - 1-5
sets - 2-6
resistance - 85-95% of 1 rep max
explosive strength reps sets and resistance
reps - 6-10
sets - 4-6
resistance - 75-85% of 1 rep max
methods of training
• multi-gym
• weights
• plyometrics
• circuit/interval training
multi-gym
A piece of equipment with a range of stations and adjustable weight stacks.
Movement of the weight is controlled - increasing safety.
weights
Free weights using dumbbells or barbells can be used to work specific muscle groups. Other muscles (including the core stability muscles) also work as fixators to stabilise the movement increasing their isometric strength
plyometrics
Training involving bounding, jumping, press ups with claps etc.
This takes advantage of the stretch reflex - a contraction of a muscle in response to it being stretched, which is a protective mechanism.
An eccentric contraction (controlled, downwards action) occurs first which causes a more forceful concentric contraction to follow.
This increases explosive strength.
circuit/interval training
Periods of work on a series of exercise stations, followed by a relief interval where the muscle group recovers. This recovery may occur whilst another area of the body is being worked at the next station.
Circuit/interval training can include free weights as well as body weight exercises, and usually targets strength endurance. An advantage is that it can be used with large groups .
physiological adaptations
•muscle and connective tissue
•neural
•metabolic
muscle and connective tissue
Increased:
●Muscle hypertrophy: size of muscle
●Muscle Hyperplasia: number of fibres
●Size of myofibrils: contractile unit of the fibre
●Strength of ligaments and tendons
neural
Increased:
●Recruitment of motor units containing fast glycolytic and fast oxidative glycolytic fibres
●Force of contraction of the agonist muscle, due to the stretch reflex being delayed and so a reduction in antagonist muscle inhibition.
(The contraction of the antagonist caused by the stretch reflex makes the agonist relax so that both do not contract together and cause injury. This is called reciprocal inhibition).
metabolic
Increased:
●Anaerobic fuel stores: ATP, phosphocreatine and glycogen
●Anaerobic enzyme activity: ATPase, creatine kinase, PFK
●Buffering capacity: tolerance and removal of lactic acid using sodium bicarbonate
