strength training Flashcards
1
Q
Strength Training
A
- To increase the maximum force that a particular muscle group can generate
- Maximum Strength
- Elastic Strength
- Endurance Strength
2
Q
Strength Training: MAXIMUM STRENGTH
A
- The maximum amount of weight that can be lifted in one rep
E.G. Weightlifting
3
Q
Strength Training: ELASTIC STRENGTH
A
- The ability to exert maximum force in a short period of time
E.G. Sprinting
4
Q
Strength Training: ENDURANCE STRENGTH
A
- The ability to exert a force repeatedly over an extended period of time
E.G. Rowing
5
Q
Types of Muscular Contractions
A
- Isotonic
- Isometric
- Isokinetic
6
Q
Muscular Contractions: ISOTONIC
A
- A force against an external load that remains constant throughout the movement
7
Q
Muscular Contractions: ISOMETRIC
A
- A force performed at a constant angle against an immovable load
E.G. Holding a half-squat position for a period of time
8
Q
Muscular Contractions: ISOKINETIC
A
- A force generated during movement at a fixed speed throughout the range of motion around the joint
9
Q
Resistance Training
A
- The resistance increases the intensity of the exercise and requires the athlete to exert more strength to develop power
- Elastic
- Hydraulic
10
Q
Resistance Training: ELASTIC
A
- Often used in rehabilitation
- Inexpensive
11
Q
Resistance Training: HYDRAULIC
A
- Produced by the compression of an air or liquid
- Expensive
- The faster you move the greater the resistance created
12
Q
Weight Training: MUSCULAR ENDURANCE
A
- Muscle’s ability to repeat the same movement
- 4-5 sets of 20-30 RM with 30sec-1 min rest periods
E.G. Push up test
13
Q
Weight Training: HYPERTROPHY
A
- Increase in muscle cross-sectional area
- 2-4 sets of 12-15 RM with 2-3 min rests periods
14
Q
Weight Training: STRENGTH
A
- 2-4 sets of 8-10 RM with 3-4 min rests periods
15
Q
Weight Training: POWER
A
- Ability to exert a large force at speed
- 1-3 sets of 2-6 RM with 4 min rest periods
