Strength training Flashcards
Definition of strength
The ability of the neuromuscular system to apply a force against a resistance
What are the 2 types of strength?
Static and dynamic
What are the 3 types of dynamic strength?
Explosive/elastic
Maximum
Endurance
Describe static strength
Ability of neuromuscular system to apply a force while the muscle length remains static.
Isometric contraction
No movement occurs
Describe dynamic strength
Ability of neuromuscular system to overcome a resistance where muscle length shortens/lengthens.
Concentric/eccentric contraction.
Movement does occur
= Power (speed and strength)
Describe explosive/elastic strength
Ability of neuromuscular system to expand a maximal force in one or a series of rapid muscle contractions
Stretch reflex mechanism (elastic recoil)
Involves eccentric contraction
Describe maximum strength
Ability of neuromuscular system to exert a maximal force in a single voluntary contraction
Describe endurance strength
Ability of neuromuscular system to sustain/withstand repeated muscle contractions (or single isometric contraction) over time
What are the tests for strength?
Grip/leg dynamometers Vertical jump Wingate cycle test Sit up test Press up test
Describe the grip/leg dynamometer as a test for strength
1RM: highest weight lifted once at any specific muscle group/area
Dynamometer: best of 3
Grip and leg/back attempts
Tests maximum strength
Describe the Vertical jump as a test of strength
Difference between the standing reach height and their vertical jump height.
Best of 3
Test for explosive/elastic strength
Describe the wingate cycle test
Maximal 30 seconds sprint on a cycle ergometer against a weighted resistance and software to show graphs/data of anaerobic leg power.
Test for dynamic strength
Describe the sit up test
NCF progressive sit up test to exhaustion in time to quicker bleep. Rating based on the time and number of sit ups completed. Arms folded across chest/feet flat.
Test for endurance strength
Describe the press up test
Rating based on the number of press ups to exhaustion. Hands straight body/arms shoulder width apart, down to 90 degrees angle.
Normative data tables.
Test for endurance strength
Advantages of grip/leg dynamometer
Cheap equipment, simple/repeatable tests reliable for specific muscle groups, normative data tables
Disadvantages of grip/leg dynamometer
Normative data tables vary. Limited tests for isolated areas/muscle groups eg forearm. Increase risk of injury/safety. 1RM requires trial and error before retrial. Not sport specific
Advantages of vertical jump test
Valid test for legs and reliable over time. Simple and cheap. Practical and can self-administer. Normative data tables.
Disadvantages of vertical jump test
Valid for leg muscles only. Need to devise different tests for different areas of the body. Technique can reduce reliability (diagonal jump away from wall/poor arm swing)
Advantages of wingate cycle test
Valid and reliable. Accurate data for leg power, peak power, time to peak power/decline (ATP/PC and LA system), Will show improvements.
Disadvantages of wingate cycle test
Very expensive so not accessible. Valid for leg power only. Max test so issue of motivation. Favours cyclist, less specific to runners/swimmers.
Advantages of sit up test
Highly valid & reliable if done correctly. Cheap so accessible. Large groups can do it so practical. Mainly isolates abdominals. Normative data tables.
Disadvantages of sit up test
Good technique essential. Test to exhaustion = need motivation. Not 100% valid as also uses iliopsoas. Only tests that area of the body. Normative data tables can vary. Strain on lower back.
Advantages of press up test
Valid for upper body. Reliable if protocol followed. Cheap so accessible. Simple/practical/large group access. Normative data tables.
Disadvantages of press up test
Good technique essential for test. To exhaustion so motivation needed. Only valid for upper body. Relies on core stability for good technique
What does a valid test mean?
Tests what it says it should
What does a reliable test mean?
Repeatable
What does an accessible test mean?
Cost (cheap=accessible)
What does a practical test mean?
How many people can do it at once (lots=practical)
What are the 5 factors affecting strength?
Fibre types Muscle cross sectional area Gender Age Strength training
How does fibre type effect strength?
The greater the % of fast twitch (type 2a/2b) muscle fibres the greater the strength/force generated
How does muscle cross sectional area effect strength?
The greater the cross-sectional area (size) of a muscle the greater the strength/force of a muscle contraction generated
How does gender effect strength?
Males generally have greater strength than females
How does age effect strength?
Strength decreases with age from it’s peak, (females 16-25 years old), (males 20-30 years old)
How does strength training effect strength?
Applying a force against a resistance increases strength
Explain the effect fibre types have on strength
Fast twitch fibres have
- larger, thicker myelin sheath; larger motor units
- Which stimulates more muscle fibres and with a greater speed to produce a higher force and speed of muscle contraction
Explain the effect muscle cross sectional area has on strength
larger, thicker myelin sheath; larger motor units, which stimulates more fast twitch fibres and with a greater speed to produce a higher force and speed of muscle contraction
Increases the per square cm of muscle which increases the force and speed of muscle contraction.
Explain the effect gender has on strength
Due to the male increased hormone testosterone, males have an increased cross-sectional area
Explain the effect age has on strength
Decrease in muscle mass/cross-sectional area due to decreased testosterone, elasticity of CT and efficiency of neuro-muscular system
Explain the effect strength training has on strength
Overload increases muscle hypertrophy
If no training then reversibility
What is the principle of overload?
The body must work harder to cause it to adapt
What are the 5 training methods?
Weight (free weights) Weight (multi gym) Circuit training Interval training Plyometrics
Definition of reps
Number of times an exercise is repeated
Definition of sets
A set number of repetitions and relief that are completed
Definition of rep max
Maximum number of repetitions that can be performed
Definition of weight/resistance
Based on % of 1RM
Definition of work-relief
Relief duration in relationship to work duration
What are the guidelines for maximum strength training?
85-95% of 1RM 1-5 reps 2-6 sets 1-3+ W-R ratio 4-5 minutes between sets
What are the guidelines for explosive strength training?
75-85% of 1RM 6-10 reps 4-6 sets 1-3 W-R ratio 3-5 minutes between sets
What are the guidelines for endurance strength training?
50-75% of 1RM 15-20 reps 3-5 sets 1-2 W-R ratio 30-45 seconds between sets
What are freestanding weights?
Non-mechanical weights
What are multi gym weights?
A range of specialised exercise machines that incorporate resistance exercises called stations, each with an adjustable weight stack
What are the advantages of freestanding weights?
Specific strength development
Flexible - can do all types of strength
Can be used to work specific muscle groups
Target specific joints/movement patterns
Indirect muscles also work isometrically as fixators to stabilise the joints
Increase both dynamic and isometric/static strength
Maintains/improves posture/ joint alignment
What are the disadvantages of freestanding weights?
Increased risk of injury/danger
Need a partner ‘spotter’ to lift heavy weights
What are the advantages of multi gym weights?
Good for general strength development
Each stations weight stack can be adjusted to target specific types of strength/specific groups of muscles
Safer as the machine controls weight/motion
Space efficient (lots of stations in a small space)
What are the disadvantages of multi gym weights?
Indirect muscles do not always act as fixators
Poor specificity of movement pattern (machine controls movement)
What is the principle of variance?
Must vary weight training to maintain motivation
Simple sets, super sets, pyramid system, inverse pyramid system
What is a simple set?
Perform a specific number of reps and sets and increase the resistance as strength increases
What is a super set?
Exercise the 2 antagonistic muscle groups so there is no need for rest/as much rest
What is a pyramid set?
Starting with a low weight and high reps.
Gradually increase the weight and decrease the reps in each set
What is a inverse pyramid set?
Start with the heaviest weight (after warm up)
Gradually decrease the weight and increase the reps in each set
What is plyometric training?
Incorporating jumps, hops and bounding type exercises to increase the speed at which a muscle concentrically shortens.
Important for sports requiring explosive strength
What is the theory of plyometrics?
Based upon knowledge of the stretch reflex to increase the speed/force that a muscle shortens. Muscles quickly and eccentrically lengthened initiate a powerful and elastic recoil reaction (stretch reflex) to prevent injury.
If a voluntary concentric contraction immediately follows, the recoil force is added to the concentric contraction and increases the total force/speed produced
What are the benefits of plyometric training?
Significantly improves explosive strength.
Mostly lower body but can be easily adapted for all body parts
What are the disadvantages of plyometrics?
Increased risk of injury due to speed of stretch
Eccentric strength caused muscle tears/DOMS
Only experienced/good pre-strength performers
Warm up and active recovery essential to limit/prevent exercise induced muscle damage/DOMS
What are the specific guidelines for plyometric training?
F - 2-3 sessions a week, 2 rest days between sessions
I - Medium/high intensity, at full speed, body weight or object.
T - 2-6 reps, full relief (1-3 minutes), beginners - 40 contacts per sessions, experienced up to 200 contacts per sessions.
Describe circuit training
A series of exercises termed stations that form one complete circuit.
Normally ordered to alternate muscle groups working to allow muscles time to recover
Performers body weight is often the resistance
Mainly develops strength endurance but can change
How do you change the energy system/type of strength developed?
Changing
Intensity (number of circuits/stations/reps
Duration (length of time at station)
Relief interval (recovery time compared to activity)
Number of work : relief intervals
Positives of circuit training/interval training
Most effective for developing strength endurance
Relief interval allows muscle recovery
Alternating muscle groups (super set) allows recovery while muscle group is working
Can be used with large groups of varying fitness
Flexible/specificity - easily adapted to a skill/sport circuit and develop any type of strength
Free weights, multi gyms and plyometrics can all be made into circuits
What adaptations occur first?
Neural (first 1-4 weeks)
What conclusions can you observe during 6 months of strength training?
Significant increase in total strength (potential 25-100% increase in 6 months)
Neural adaptations account for initial increase in strength (first 4-6 weeks)
Thereafter predominantly physiological adaptations that increase strength.
What are the structural effects/adaptations on neural pathways?
Increased recruitment of motor units and FG/FOG fibre types
Reduction in proprioreceptor inhibition (golgi tendon organs and muscle spindles) and decreased/delayed stretch reflex mechanism.
What are the functional effects on neural pathways?
Increased force of muscle contraction due to:
Improved coordination and simultaneous stimulation of motor units/muscle fibres.
Increased force of agonist contraction due to:
Decreased inhibition from the antagonist
Increased stretch before recoil so faster/stronger recoil.
What is the net effect of neural adaptations?
Increased speed/force of contraction and power output of muscles
What are the structural effects on the muscle/connective tissue?
Muscle hypertrophy (muscle cell size), cross sectional area 20-45% increase.
Muscle hyperplasia (number of muscle fibres)
Increased number and size of muscle protein filaments and myofibrils (contractile unit of muscle fibre)
Increased strength of tendons/ligaments
Increased bone density/mass
What is the functional effects on the muscle/connective tissue?
Increased force of muscle contraction due to:
Maximum and explosive training increases size/number of FG fibres
Endurance training increases the size/number of FOG fibres
Increased force of contraction, increased number/thickness of actin/myosin filaments (contractile cross-bridges) Increased number of myofibrils
Increased joint stability. Decrease risk of osteoporosis/injury
What is the net effect on muscle/connective tissue?
Increased muscle mass, speed, strength, power output, posture and alignment.
What are the structural effects/adaptations on metabolic functions?
Increased energy stores of ATP, PC and glycogen (muscle and liver)
Increased buffering capacity (via aerobic training)
Increased enzyme activity (ATPase, creatine kinase, glycogen phosphorylase and PFK)
Increased hypertrophy (Increased muscle/lean mass)
What are the functional effects on metabolic functions?
Increased anaerobic thresholds/capacity for: ATP/PC and LA systems (power activities)
Increased tolerance/removal of LA
Increased efficiency of PC/LA systems so delayed onset of OBLA and muscle fatigue
Increased anaerobic thresholds
Increased RMR and total EE so improved body composition/weight control
How does bicarbonate soda improve LA tolerance?
Buffer to acid/neutralises the acid so increased duration of dynamic strength/power.
What are the positive strength endurance adaptations?
Cardiac hypertrophy
Decreased blood pressure/increased capillarisation/rbc’s/Hb
Increased strength of respiratory muscles
Increased muscle myoglobin/mitochondria/aerobic enzymes
What are the functional effects of cardiac hypertrophy?
Decrease resting heart rate (bradycardia)
Increase stroke volume/Q at rest/ exercise
What are the functional effects of Decreased blood pressure/increased capillarisation/rbc’s/Hb?
Decreased risk of CHD and stroke
Increased transport of oxygen
What are the functional effects of Increased strength of respiratory muscles
Increased efficiency mechanics of breathing
Increased VE
What are the functional effects of Increased muscle myoglobin/mitochondria/aerobic enzymes
Increased efficiency of aerobic energy system
Delayed OBLA/muscle fatigue
Increased recovery (during and after exercise)
What is the net effect of strength endurance training?
Increase the intensity/duration of aerobic performance
Improved health
What are the negative structural effects of maximum strength training?
Excessive cardiac hypertrophy/decrease in left ventricle volume and EDV
Increased blood pressure due to obstruction of muscle arteries.
Hering Breuer reflex
Excessive muscle hypertrophy
What are the negative functional effects of Excessive cardiac hypertrophy/decrease in left ventricle volume and EDV
Thicker walls increase distance for diffusion
Decreased oxygen/CO2 diffusion/transport
What are the negative functional effects of Increased blood pressure due to obstruction of muscle arteries.
Increased in both systolic and diastolic Bp
Heart has to work harder against this Bp
Increased risk of CHD/strokes
What are the negative functional effects of Hering Breuer reflex
Pressure prevents breathing (epiglottis can’t open)
Increased risk of fainting/arterial rupture
What are the negative functional effects of Excessive muscle hypertrophy
Increased muscle mass to carry 24/7
Early fatigue and few aerobic benefits
Decreased RoM at joints
What is the conclusion for maximum strength training?
Apply moderation when performing isometric exercise
Avoid isometric activity if you already have hypertension
