test: training for strength Flashcards
define: strength
the ability to apply a force
what are the two types of strength?
in terms of movement
static and dynamic
define: static strength
the ability to apply a force against a resistance without any movement occurring
the muscle length remains constant
define: dynamic strength
the ability to apply force to overcome a resistance where movement occurs
the muscle length changes
what types of strength are there?
strength endurance
maximum strength
explosive/elastic strength
define: strength endurance
the ability to sustain repeated muscular contractions over a period of time
define: maximum strength
the ability to produce a maximum amount of force in a single muscular contraction
define: explosive/elastic strength
the ability to produce a maximal amount of force in one or a series of rapid muscular contractions
what are examples of strength endurance?
swimming
rowing
what are examples of maximum strength?
weight lifting
rugby
what are examples of explosive/elastic strength?
netball
long jump
what are the 2 factors that affect strength?
- the muscle fibre type being recruited
- the cross sectional area of the muscle
how does the muscle fibre type being recruited affect strength?
- fast glycolytic muscle fibres exert greater force with a faster speed of contraction than other fibre types
how does the cross sectional area of the muscle affect strength?
- the larger the cross sectional area of the muscle, the greater the strength or force of contraction
- age, gender and training all affect the cross sectional area of the muscle
what are the two tests for strength endurance?
abdominal curl test
press up test
describe the abdominal curl test
involves performing sit ups in time with a bleep.
the test is progressive and the performer continues until failure
describe the press up test
the performer completes as many press ups as possible, maintaining good form.
the test score is the number completed
what are the two tests for maximum strength?
1 repetition maximum
grip strength dynamometer
describe the 1 repetition maximum test
the performer selects a piece of equipment to lift
the score is the highest weight that the performer can lift once
describe the grip strength dynamometer test
the performer takes three turns with each hand and records the best score shown on the dial
it should be dialled back to zero after each attempt
what is the test for explosive strength?
vertical jump test
describe the vertical jump test
the performer marks their maximal standing reach height with one arm
then records a standing vertical jump to mark their highest jump reach
the score of the difference between the two marks
when training the three types of strength three types of strength, whats the difference between the resistance and number of repetitions?
strength endurance training tends to involve lower resistance with greater number of repetitions
maximum and explosive strength involve higher resistance and fewer repititions
LEARN THIS
picture of reps and sets
what are the four types of training to develop strength?
multi-gym
weights
plyometrics
circuit/interval training
describe multi-gym training
a piece of equipment with a range of stations and adjustable weight stacks
movement of the weight is controlled - increasing safety
describe weight training
free weights can be used to work specific muscle groups
describe plyometrics training
training involving bounding, jumping, press ups with claps etc
it takes advantage of the stretch reflex
describe circuit/interval training
periods of work on a series of exercise stations, followed by rest intervals where the muscle group recovers
what can be changed during circuit training?
the intensity and duration of the work period
the ratio of work to recovery time
the number of intervals
what are the three categories of long term changes from strength training?
muscle and connective tissues
neural
metabolic
how does muscle and connective tissues change from strength training?
increased:
- muscle hypertrophy
- strength of ligaments and tendons
what are neural long term changes from strength training?
increased recruitment of motor units containing fast glycolytic and fast oxidative glycolytic fibres
what are metabolic long term changes from strength training?
increased anaerobic fuel stores and anaerobic enzyme activity
