types of strength Flashcards
what is explosive strength
maximal force applied in one or more rapid movements
e.g. dive in swimming
what is maximal strength
maximum force in a single contraction
e.g. squat
what is endurance strength
repeated contractions over time, withstanding fatigue
e.g. rowing
what is static strength
force applied without movement occurring
e.g. scrum
what is dynamic strength
force applied and muscles change length
what are the affecting factors of strength
- cross sectional area
increased cross sectional area = increased strength - fibre types
increased fast OX and OX gly = increased strength - age
20-30 = peak - gender
male = stronger
carrying out vertical jump test and what is measured
- explosive strength
- measure height of standing reach
- jump as high as you can, hit board
- measure the difference
positives and negatives of vertical jump test
positives = cheap, minimal equipment, can do it yourself
negatives = only leg strength, doesn’t isolate single muscle
carrying out one rep max and what is measured
- maximal strength
- choose any weight lifting exercise
- lift one full repetition
positives and negatives of one rep max
positives = easy procedure, test different body parts
negatives = injury risk, technique needed, fatigue from early lift
carrying out grip strength dynamometer and what is measured
- maximal strength
- squeeze with maximal force
- take measurement
positives and negatives of grip strength dynamometer
positives = simple/quick, suitable for all
negatives = grip only
carrying out abdominal curl test and what is measured
- endurance strength
- perform sit up to a beep
- bleep increases in speed
- when performer fails, take score
positives and negatives of abdominal curl test
positives = large group, simple/cheap
negatives = only abdominal, safety concern with strain
what are the methods of evaluation for strength
- vertical jump test
- 1 rep max
- grip strength dynamometer
- abdominal strength curl
what are the methods of training strength
- weight training
free weights = dumbbells/barbells e.g. bench press/ shoulder press - multi gym
machines e.g. hamstring curl - plyometrics
explosive actions to improve speed e.g. box jump
concentric contraction straight after eccentric contraction
stretch reflex - Golgi tendon - circuit/ interval training
series of exercises with work:relief body weight exercises
positives and negatives of circuit/ interval training
positives = cheap, adaptable, large number
negatives = knowledge required
positives and negatives of plyometrics
positives = very sport specific
negatives = injury prone
positives and negatives of multi gym
positives = less risk (suitable for all), target different muscles
negatives = expensive, difficult to target movements, not sport specific
positives and negatives of weight training
positives = specific to muscle groups, targets stabilising muscles
negatives = technique needed, equipment needed, injury risk
what are the neural structural adaptions and the function of strength training?
decreased inhibition stretch reflex = increased force
increased recruitment of type 11 muscle fibres = increased force
structural adaptions of muscles and connective tissue and the functional effect
hypertrophy, hyperplasia (increased muscle cell size) = increased contraction force
increased bone density = reduce risk of injury
stronger tendons and ligaments = reduce risk of injury
contractile proteins and myofibrils increased = increased contraction force
metabolic structural adaptions with a functional effect
improved body composition = improved metabolism
increased ATP, PC, GLYCOGEN stores = increased anaerobic energy production
increased buffering capacity = delays OBLA
