Strength Training - not completed Flashcards
5 types of strength
- maximum
- static
- explosive/elastic
- dynamic
- endurance
what is maximum strength
maximum force neuromuscular system can exert in one voluntary repetition
what is maximum strength also known as
1 rep max
who is maximum strength useful for
weightlifters
maximum strength measurement methods (2)
- leg grip dynamometer
- hand grip dynamometer
how to perform hand grip dynamometer test for maximum strength (4)
- 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
what is static strength
force exerted by neuromuscular system while muscle length remains constant/static (isometric contraction)
example of static strength
crucifix position on rings in gymnastics
how is static strength measured
no measurement - strength varies depending on joint used
what is explosive strength
ability to expand maximal amount of energy in one or series of strong, sudden, high intensity movements
what energy system does explosive strength use
- ATP/PC
- high intensity & short duration
example of explosive strength
triple jump
what happens to muscles during explosive strength
muscle stretches eccentrically to lengthen then concentrically contracts to add force to contraction
explosive strength measurement
vertical jump test
how to perform vertical jump test (5)
- 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
what is dynamic strength
ability of neuromuscular system to overcome resistance with high speed of contraction
what is the predominant energy system used in dynamic strength
glycolytic
examples of dynamic strength (3)
- throwing
- sprinting
- jumping
what is the dynamic strength measurement (2)
- Wingate test
- repeated timed sprints
explain the Wingate test (3)
- cycle ergometer
- cycle 30 seconds as fast as possible against resistance based on their body weight
- score compared to standardised tables
disadvantage of Wingate test (2)
disadvantage other athletes (not cyclists) - not specific to their sport
what is endurance strength
ability of muscle group to withstand repeated contractions
measurement of strength endurance
NCF abdominal sit-up test
explain NCF abdominal sit-up test (7)
- 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
factors affecting strength (6)
- muscle composition
- gender
- age
- physical inactivity
- strength training
- angle of joint
how does muscle composition affect strength (3)
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
how does gender affect strength (2)
- females have less muscle man than men
- females have less testosterone (makes muscles bigger) than men
how does age affect strength (4)
- 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
how does physical inactivity affect strength
atrophy occurs - muscles get smaller & weaker
(aka reversibility)
how does strength training affect strength (2)
- hypertrophy occurs
- hyperplasia - muscle fibres splitting & repairing bigger & stronger
how does angle of joint (weakest point in range of movement) affect strength (2)
- extreme angle = weaker
- more force & power required
resistance training duration (reps) for aerobic (endurance) athlete
12-20
resistance training duration (reps) for anaerobic athlete
1-10
resistance training intensity (weight) for aerobic (endurance) athlete
50-70% of 1 rep max
resistance training intensity (weight) for anaerobic athlete
70-90% of 1 rep max
resistance training recovery for aerobic (endurance) athlete
1:2
(30-60 seconds)
resistance training recovery for anaerobic athlete
1:3
(2-5 mins)
resistance training number of sets for aerobic (endurance) athlete
3-5
resistance training number of sets for anaerobic athlete
3-5
resistance training frequency for aerobic (endurance) athlete
3-5 times per week
resistance training frequency for anaerobic athlete
3 sessions per week
48 hours between sessions for same muscle groups
resistance training specificity for aerobic (endurance) athlete
works aerobic system
resistance training specificity for anaerobic athlete
works ATP/PC or Glycolytic system
circuit training interval duration for aerobic (endurance) athlete
3-5 up to 20 mins
circuit training interval duration for anaerobic athlete
0-90 seconds
circuit training interval intensity for aerobic (endurance) athlete
low/moderate (50-70%)
circuit training interval intensity for anaerobic athlete
high (70-85%)
circuit training interval relief for aerobic (endurance) athlete
low (1:1)
circuit training interval relief for anaerobic athlete
90 secs - 3 mins / 1:3
circuit training ratio of work - relief for aerobic (endurance) athlete
3-4 circuits
circuit training ratio of work - relief for anaerobic athlete
3-5 circuits of fewer reps & stations
circuit training frequency for aerobic (endurance) athlete
3-5 sessions per week
circuit training frequency for anaerobic athlete
3 sessions per week
48 hours between sessions for same muscle groups
circuit training specificity for aerobic (endurance) athlete
targets aerobic energy system
circuit training specificity for anaerobic athlete
targets ATP/PC or Glycolytic system
example of resistance (weight) training (3)
- fixed weight machine
- free weights
- multi-gym
