Strength training Flashcards
What is maximal strength
The maximal force that can be exerted voulantary movement
What is elastic strength
Force produced in one or a series of a muscular contractions
What is strength endurance
The ability for the muscles to undergo repeated muscular contractions and with stand fatigue
What is Dynamic strength
The ability of the muscles to overcome resistance with a high speed of contraction.
What is static strength
Force exerted against a resistance and with the muscle length remaining constant.
What factors can affect strength
Age
Gender
Muscle Size
T - Levels
Inactivity
How can age affect strength
Strength generally decreases with age as Testosterone levels decrease leading
How can gender affect strength
Males are usually bigger with higher testosterone levels therefore more muscle mass
How can muscle size affect strength
The bigger the muscle size and cross sectional area of a muscle, the greater the potential force that can be generates
How can T levels affect strength
T levels decrease with age, so less muscle mass
How can inactivity affect strength
Atrophy occurs after 48 hrs, resulting in a loss of muscle
What intensity should be used for strength endurance
60%
How many reps should be used for strength endurance
15+
How many sets should be used for strength endurance
3
W:R for strength endurance
1:2
Frequency for Strength Endurance
3-5
Instensity for ES
80%
Reps for ES
6
Sets for ES
4
W:R for ES
1:3
Freqency for ES
3-6
Intensity for MS
90%
Reps for MS
4
Sets for MS
5
