strength training

Question 1

strength

Answer 1

the ability to apply a force.
There are several types of strength, and these are important in different activities and sports.

Question 2

static strength

Answer 2

The ability to apply force against a resistance without any movement occurring (an isometric contraction) The muscle length remains constant

Question 3

dynamic strength

Answer 3

The ability to apply force to overcome a resistance where movement occurs (an isotonic contraction)
The muscle length changes

Question 4

strength endurance

Answer 4

The ability to sustain repeated muscular contractions (or a single isometric contraction) over a period of time

Question 5

maximum strength

Answer 5

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

Question 6

explosive strength

Answer 6

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

Question 7

factors affecting

Answer 7

1. The muscle fibre type being recruited
2. The cross sectional area of the muscle

Question 8

how does the muscle fibre type being recruited affect strength

Answer 8

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

Question 9

how does the cross sectional area of the muscle effect strength

Answer 9

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.

Question 10

tests for strength endurance

Answer 10

•abdominal curl test
•press up test

Question 11

abdominal strength test

Answer 11

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.

Question 12

press up test

Answer 12

The performer completes as many press ups as possible, hands shoulder width apart, maintaining good form. The test score is the total number completed.

Question 13

tests for maximum strength

Answer 13

• repetition maximum
•grip strength dynamometer

Question 14

repetition max test

Answer 14

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.

Question 15

grip strength dynamometer

Answer 15

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

Question 16

vertical jump test

Answer 16

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.

Question 17

test for explosive strength

Answer 17

vertical jump test

Question 18

Advantages of the tests

Answer 18

•Equipment is available and affordable
•Standardised tables available
•Specific muscle groups can be isolated
•Clear procedure gives valid and reliable results

Question 19

disadvantages of the tests

Answer 19

•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.

Question 20

strength endurance reps sets and resistance

Answer 20

reps - 15-20
sets - 3-5
resistance - 50 - 75% of 1 rep max

Question 21

maximum strength reps,sets resistance

Answer 21

reps - 1-5
sets - 2-6
resistance - 85-95% of 1 rep max

Question 22

explosive strength reps sets and resistance

Answer 22

reps - 6-10
sets - 4-6
resistance - 75-85% of 1 rep max

Question 23

methods of training

Answer 23

• multi-gym
• weights
• plyometrics
• circuit/interval training

Question 24

multi-gym

Answer 24

A piece of equipment with a range of stations and adjustable weight stacks.
Movement of the weight is controlled - increasing safety.

Question 25

weights

Answer 25

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

Question 26

plyometrics

Answer 26

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.

Question 27

circuit/interval training

Answer 27

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 .

Question 28

physiological adaptations

Answer 28

•muscle and connective tissue
•neural
•metabolic

Question 29

muscle and connective tissue

Answer 29

Increased:
●Muscle hypertrophy: size of muscle
●Muscle Hyperplasia: number of fibres
●Size of myofibrils: contractile unit of the fibre
●Strength of ligaments and tendons

Question 30

neural

Answer 30

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).

Question 31

metabolic

Answer 31

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