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PE - physiological factors > Strength Training - not completed > Flashcards

Strength Training - not completed Flashcards

1
Q

5 types of strength

A
  • maximum
  • static
  • explosive/elastic
  • dynamic
  • endurance
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2
Q

what is maximum strength

A

maximum force neuromuscular system can exert in one voluntary repetition

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3
Q

what is maximum strength also known as

A

1 rep max

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4
Q

who is maximum strength useful for

A

weightlifters

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5
Q

maximum strength measurement methods (2)

A
  • leg grip dynamometer
  • hand grip dynamometer
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6
Q

how to perform hand grip dynamometer test for maximum strength (4)

A
  • hold grip straight arm above head
  • brown arm down to side while applying maximum grip strength
  • recorded on dial
  • best of 3 attempts
  • compare to standardised tables
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7
Q

what is static strength

A

force exerted by neuromuscular system while muscle length remains constant/static (isometric contraction)

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8
Q

example of static strength

A

crucifix position on rings in gymnastics

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9
Q

how is static strength measured

A

no measurement - strength varies depending on joint used

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10
Q

what is explosive strength

A

ability to expand maximal amount of energy in one or series of strong, sudden, high intensity movements

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11
Q

what energy system does explosive strength use

A
  • ATP/PC
  • high intensity & short duration
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12
Q

example of explosive strength

A

triple jump

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13
Q

what happens to muscles during explosive strength

A

muscle stretches eccentrically to lengthen then concentrically contracts to add force to contraction

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14
Q

explosive strength measurement

A

vertical jump test

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15
Q

how to perform vertical jump test (5)

A
  • mark on all double hand reach
  • turn sideways & jump making second chalk mark showing highest point reached by hand
  • 2 attempts
  • record greatest distance between two marks
  • compare to standardised tables
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16
Q

what is dynamic strength

A

ability of neuromuscular system to overcome resistance with high speed of contraction

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17
Q

what is the predominant energy system used in dynamic strength

A

glycolytic

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18
Q

examples of dynamic strength (3)

A
  • throwing
  • sprinting
  • jumping
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19
Q

what is the dynamic strength measurement (2)

A
  • Wingate test
  • repeated timed sprints
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20
Q

explain the Wingate test (3)

A
  • cycle ergometer
  • cycle 30 seconds as fast as possible against resistance based on their body weight
  • score compared to standardised tables
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21
Q

disadvantage of Wingate test (2)

A

disadvantage other athletes (not cyclists) - not specific to their sport

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22
Q

what is endurance strength

A

ability of muscle group to withstand repeated contractions

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23
Q

measurement of strength endurance

A

NCF abdominal sit-up test

24
Q

explain NCF abdominal sit-up test (7)

A
  • forearms & hands in x position
  • knees 70-90 degrees
  • feet 5-8 cm apart
  • partner or object hold feed & ankles
  • performer sits up & lays back ti series of beeps - get faster as test goes on
  • stop when physically cannot continue or technique compromised
  • compare results to standardised table
25
Q

factors affecting strength (6)

A
  • muscle composition
  • gender
  • age
  • physical inactivity
  • strength training
  • angle of joint
26
Q

how does muscle composition affect strength (3)

A

greater the:
1) % fast twitch muscle fibres (FG & FOG)
2) cross sectional area of muscle (diameter)
3) muscle size

= greater potential force can be generated

27
Q

how does gender affect strength (2)

A
  • females have less muscle man than men
  • females have less testosterone (makes muscles bigger) than men
28
Q

how does age affect strength (4)

A
  • females peak strength age 18-25
  • males peak strength between 18-30
  • greatest gains for both sexes made between 20-10
  • testosterone decreases with age - as age increases strength decreases
29
Q

how does physical inactivity affect strength

A

atrophy occurs - muscles get smaller & weaker
(aka reversibility)

30
Q

how does strength training affect strength (2)

A
  • hypertrophy occurs
  • hyperplasia - muscle fibres splitting & repairing bigger & stronger
31
Q

how does angle of joint (weakest point in range of movement) affect strength (2)

A
  • extreme angle = weaker
  • more force & power required
32
Q

resistance training duration (reps) for aerobic (endurance) athlete

A

12-20

33
Q

resistance training duration (reps) for anaerobic athlete

A

1-10

34
Q

resistance training intensity (weight) for aerobic (endurance) athlete

A

50-70% of 1 rep max

35
Q

resistance training intensity (weight) for anaerobic athlete

A

70-90% of 1 rep max

36
Q

resistance training recovery for aerobic (endurance) athlete

A

1:2
(30-60 seconds)

37
Q

resistance training recovery for anaerobic athlete

A

1:3
(2-5 mins)

38
Q

resistance training number of sets for aerobic (endurance) athlete

A

3-5

39
Q

resistance training number of sets for anaerobic athlete

A

3-5

40
Q

resistance training frequency for aerobic (endurance) athlete

A

3-5 times per week

41
Q

resistance training frequency for anaerobic athlete

A

3 sessions per week
48 hours between sessions for same muscle groups

42
Q

resistance training specificity for aerobic (endurance) athlete

A

works aerobic system

43
Q

resistance training specificity for anaerobic athlete

A

works ATP/PC or Glycolytic system

44
Q

circuit training interval duration for aerobic (endurance) athlete

A

3-5 up to 20 mins

45
Q

circuit training interval duration for anaerobic athlete

A

0-90 seconds

46
Q

circuit training interval intensity for aerobic (endurance) athlete

A

low/moderate (50-70%)

47
Q

circuit training interval intensity for anaerobic athlete

A

high (70-85%)

48
Q

circuit training interval relief for aerobic (endurance) athlete

A

low (1:1)

49
Q

circuit training interval relief for anaerobic athlete

A

90 secs - 3 mins / 1:3

50
Q

circuit training ratio of work - relief for aerobic (endurance) athlete

A

3-4 circuits

51
Q

circuit training ratio of work - relief for anaerobic athlete

A

3-5 circuits of fewer reps & stations

52
Q

circuit training frequency for aerobic (endurance) athlete

A

3-5 sessions per week

53
Q

circuit training frequency for anaerobic athlete

A

3 sessions per week
48 hours between sessions for same muscle groups

54
Q

circuit training specificity for aerobic (endurance) athlete

A

targets aerobic energy system

55
Q

circuit training specificity for anaerobic athlete

A

targets ATP/PC or Glycolytic system

56
Q

example of resistance (weight) training (3)

A
  • fixed weight machine
  • free weights
  • multi-gym
57
Q
A

PE - physiological factors (31 decks)

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