training methods to improve strength Flashcards
1
Q
what are the training methods to improve strength
A
- strength endurance
- maximum strength
- explosive strength
- multigym
- free weights
- circuit training
- plyometrics
2
Q
max strength:
rep range, set range, resistance for 1RM, and work (how long working for) relief ratio (W:R)?
A
- reps = 1-6
- sets = 3-6
- resistance = greater than 85% of 1RM (dependant on reps)
- w:r = 1:3+ (dictated by number of reps)
3
Q
strength endurance:
rep range, set range, resistance for 1RM, and work (how long working for) relief ratio (W:R)?
A
- reps = 12-21
- sets = 2-3
- resistance = 60-80% of 1RM
- w:r = 1:2
4
Q
explosive strength:
rep range, set range, resistance for 1RM, and work (how long working for) relief ratio (W:R)?
A
- reps = 8-12
- sets = 3-4
- resistance = region of 80% of 1RM
- w:r = 1:2+
5
Q
What are positives of free weight training?
A
- highly adaptable
- isolates muscle groups more
- stored easily
- weights at home - practica
- however can be dangerous
6
Q
What are negatives of multi-gym training?
A
- large
- specialist venues
- expensive - not accessible
- less isolation of muscle - movement guided by machine
- specific strength requirements
- however is safe, wide range of activities
7
Q
What are the positives of circuit training?
A
- good for groups
- lots of variation
- highly adaptable
8
Q
what are the positives of plyometric training
A
- Improve speed at which muscles shortens
- Explosive exercises
9
Q
what are the negatives of plyometric training
A
- high risk of injury
- for experienced performers and screening
- focuses on lower body
