Strength training

Question 1

Name the five types of strength

Answer 1

Dynamic, static, maximal, endurance and explosive

Question 2

Describe and give an example of dynamic strength

Answer 2

Force applied against a resistance causing muscles to change length e.g. receiving a pass in hockey

Question 3

Describe and give an example of static strength

Answer 3

Force applied against a resistance but muscles do not move e.g. gymnastic hold in the hoops

Question 4

Describe and give an example of maximal strength

Answer 4

The ability to produce maximum force in one or a series of rapid muscular contractions e.g. weight lifting

Question 5

Describe and give an example of endurance strength

Answer 5

The ability to sustain repeated muscular contractions without fatigue e.g. rowing

Question 6

Describe and give an example of explosive strength

Answer 6

The ability to produce maximum force in one muscular contraction e.g. long jump

Question 7

Name the four factors affecting strength

Answer 7

Are, gender, fibre type and cross sectional area

Question 8

Describe how age affects strength

Answer 8

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

Question 9

Describe how gender affects strength

Answer 9

Testosterone allows greater cross sectional area and uncle mass
When strength is expressed per unit of cross sectional area, there is no gender difference

Question 10

Describe how fibre type affects strength

Answer 10

Fast twitch muscle fibres have large motor neurones and so large motor units increasing force

Question 11

Describe how cross sectional area affects strength

Answer 11

Maximum of 16-30N per cm squared of muscle

Question 12

Name four methods of evaluating strength

Answer 12

Vertical jump, UK abdominal curl, grip strength dynamometer and one rep max

Question 13

Describe the vertical jump test

Answer 13

(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

Question 14

Describe the UK abdominal curl test

Answer 14

(Endurance)

Performer completes sit ups at progressive intervals until exhaustion

Question 15

Evaluate the UK abdominal curl test

Answer 15

:) cheap and simple

:( good technique is essential and not sport specific

Question 16

Describe the grip strength dynamometer test

Answer 16

(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

Question 17

Evaluate the grip strength dynamometer test

Answer 17

:) simple and cheap

:( only assess forearm strength and not sport specific

Question 18

Describe the one rep max test

Answer 18

(Maximal)
The performer chooses a free weights station and starting weight, this is then increased until only one rep can be achieved

Question 19

Evaluate the one rep max test

Answer 19

:) 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

Question 20

Name four methods of strength training

Answer 20

Plyometric, circuits, multi-gyms and free weights

Question 21

Describe plyometric training

Answer 21

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

Question 22

Describe circuit training

Answer 22

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.

Question 23

Describe free weights

Answer 23

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

Question 24

Describe multi-gyms

Answer 24

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

Question 25

Name four muscular skeletal adaptations from strength training

Answer 25

• Strength of connective tissue
• Bone mineral density
• Thicker cartilage
• More myoglobin and glycogen stores

Question 26

Name five cardio-vascular adaptations

Answer 26

• RBC and haemoglobin
• Elasticity of arterial walls
• Capillary density
• Hypertrophy and cardiac walls thicken
• Blood volume increases

Question 27

What are the functional effects of strength training?

Answer 27

• Delayed OBLA and increased buffering capacity
• Efficiency of enzymes and anaerobic energy production
• Alactic energy production
• Metabolic rate

Question 28

Name one psychological adaptation of strength training

Answer 28

Self esteem and confidence

Question 29

Name six physiological adaptations of strength training

Answer 29

• Additional motor units recruited
• Synchronisation of motor unit activation
• Stores of glycogen/ ATP/ PC
• Muscle hypertrophy
• Buffering capacity improved
• Moe glycolytic enzymes