Strength Training Flashcards
Define neuromuscular system
The connection between the muscles and nervous system
What is power output
The amount of work performed per unit of time
Define maximal strength
The ability to produce a maximal amount of force in a singular muscular contraction
Define explosive strength
The ability to produce a maximal amount of force in one or a series of rapid muscular contractions
What is strength endurance
The ability to sustain repeated muscular contractions over a period of time withstanding fatigue
Define plyometrics
A series of explosive movements such as hopping and jumping to increase speed at which the muscle shortens
What is the strength reflex
A protective mechanism which causes the muscle to concentrically contract in response to being overstretched
What is circuit training
A series of exercise stations arranged in a specific order to alternate muscle groups
Muscle hypertrophy
increased muscle size
Muscle hyperplasia
increased number or muscle fibres
Give 2 advantages of the UK abdominal curl test
Large groups can perform at once
simple and cheap
Give 2 disadvantages of the uk abdominal curl test
lower back safety compromised
not sport specific
Give 2 advantage of the vertical jump test
easy test to understand
administrated by the participant
Give 2 disadvantages of the vertical jump test
only an estimate of explosive strength
only measures in the leg muscles
Give 2 advantages of weight training
joint and movement specific
flexible adjustment
Give 2 disadvantages to weight training
need good experience
can be unsafe without spotters
Give an advantage of the multi-gym
safe and resistance is easily manipulated
Give a disadvantage of the multi-gym
not specific to joint movement
What is a superset
When the agonist and antagonist of a muscle pair are working in alternate exercises.
What is an inverse pyramid (Oxford)
Repetitions increase as the load decreases
What are the physiological adaptations:Neural pathways
Increased recruitment of motor units and FG fibres
What are the muscle + connective tissue adaptations from training
- Muscle hypertrophy (20-40% increase in CS area)
- muscle hyperplasia
- Increased strength of tendons and ligaments
What are the metabolic adaptations after strength training
Increased glycogen stores
Increased enzyme activity
What are the cardiovascular benefits of strength training
Hypertrophy of the heart
Increased capillary density
