Strength training Flashcards
Name the five types of strength
Dynamic, static, maximal, endurance and explosive
Describe and give an example of dynamic strength
Force applied against a resistance causing muscles to change length e.g. receiving a pass in hockey
Describe and give an example of static strength
Force applied against a resistance but muscles do not move e.g. gymnastic hold in the hoops
Describe and give an example of maximal strength
The ability to produce maximum force in one or a series of rapid muscular contractions e.g. weight lifting
Describe and give an example of endurance strength
The ability to sustain repeated muscular contractions without fatigue e.g. rowing
Describe and give an example of explosive strength
The ability to produce maximum force in one muscular contraction e.g. long jump
Name the four factors affecting strength
Are, gender, fibre type and cross sectional area
Describe how age affects strength
Peak strength for females is between 16-25 and males 18-30
Age causing strength to decline is due to a declining efficiency of the neuromuscular system, elasticity and testosterone decreasing muscle mass
Describe how gender affects strength
Testosterone allows greater cross sectional area and uncle mass
When strength is expressed per unit of cross sectional area, there is no gender difference
Describe how fibre type affects strength
Fast twitch muscle fibres have large motor neurones and so large motor units increasing force
Describe how cross sectional area affects strength
Maximum of 16-30N per cm squared of muscle
Name four methods of evaluating strength
Vertical jump, UK abdominal curl, grip strength dynamometer and one rep max
Describe the vertical jump test
(Exposive)
Marks highest point with arms stretched and then again when the performer jumps, the difference is measured against a standardised score
:) minimal equipment
:( only measures leg strength
Describe the UK abdominal curl test
(Endurance)
Performer completes sit ups at progressive intervals until exhaustion
Evaluate the UK abdominal curl test
:) cheap and simple
:( good technique is essential and not sport specific
Describe the grip strength dynamometer test
(Maximal)
Performer hold the dynamometer above their head and brings it down to their side clenching as hard as possible, they repeat this three times and they’re assessed against a standardised table
Evaluate the grip strength dynamometer test
:) simple and cheap
:( only assess forearm strength and not sport specific
Describe the one rep max test
(Maximal)
The performer chooses a free weights station and starting weight, this is then increased until only one rep can be achieved
Evaluate the one rep max test
:) objective measure of isotonic maximum strength
:) ca be used for large muscle groups
:( difficult to isolate one muscle
:( time consuming to prevent injury and fatigue
Name four methods of strength training
Plyometric, circuits, multi-gyms and free weights
Describe plyometric training
Sprinters, throwers and jumpers
Series of explosive movements
Principle: muscles generate a greater force of contraction if they are pre-stretched
Eccentric before a concentric contraction to store elastic energy which when released increases power
Stretch fix initiated to recruit more motor units and prevent over stretching
Describe circuit training
Number of stations arranged to alternate muscle groups
Usually body weight
Adapted for skill/ strength/ energy system
Caters for large groups
Allows structural adaptations/ variety/ tolerance to lactic acid
Manipulated by intensity/ duration/ relief interval etc.
Describe free weights
Use of free standing weights Easily alter resistance/ reps/ sets to target strength type Specific to muscle group Potentially dangerous without a spotter Use of 1RM to calculate resistance
Describe multi-gyms
A wide range of exercises using gym machines
Adjustable resistance depending on strength type
Space efficient and safer than free weights
Full body workout
Generic so difficult to create a sport specific movement
Name four muscular skeletal adaptations from strength training
- Strength of connective tissue
- Bone mineral density
- Thicker cartilage
- More myoglobin and glycogen stores
Name five cardio-vascular adaptations
- RBC and haemoglobin
- Elasticity of arterial walls
- Capillary density
- Hypertrophy and cardiac walls thicken
- Blood volume increases
What are the functional effects of strength training?
- Delayed OBLA and increased buffering capacity
- Efficiency of enzymes and anaerobic energy production
- Alactic energy production
- Metabolic rate
Name one psychological adaptation of strength training
Self esteem and confidence
Name six physiological adaptations of strength training
- Additional motor units recruited
- Synchronisation of motor unit activation
- Stores of glycogen/ ATP/ PC
- Muscle hypertrophy
- Buffering capacity improved
- Moe glycolytic enzymes
