types of strength

Question 1

what is explosive strength

Answer 1

maximal force applied in one or more rapid movements
e.g. dive in swimming

Question 2

what is maximal strength

Answer 2

maximum force in a single contraction
e.g. squat

Question 3

what is endurance strength

Answer 3

repeated contractions over time, withstanding fatigue
e.g. rowing

Question 4

what is static strength

Answer 4

force applied without movement occurring
e.g. scrum

Question 5

what is dynamic strength

Answer 5

force applied and muscles change length

Question 6

what are the affecting factors of strength

Answer 6

• 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

Question 7

carrying out vertical jump test and what is measured

Answer 7

• explosive strength
• measure height of standing reach
• jump as high as you can, hit board
• measure the difference

Question 8

positives and negatives of vertical jump test

Answer 8

positives = cheap, minimal equipment, can do it yourself
negatives = only leg strength, doesn’t isolate single muscle

Question 9

carrying out one rep max and what is measured

Answer 9

• maximal strength
• choose any weight lifting exercise
• lift one full repetition

Question 10

positives and negatives of one rep max

Answer 10

positives = easy procedure, test different body parts
negatives = injury risk, technique needed, fatigue from early lift

Question 11

carrying out grip strength dynamometer and what is measured

Answer 11

• maximal strength
• squeeze with maximal force
• take measurement

Question 12

positives and negatives of grip strength dynamometer

Answer 12

positives = simple/quick, suitable for all
negatives = grip only

Question 13

carrying out abdominal curl test and what is measured

Answer 13

• endurance strength
• perform sit up to a beep
• bleep increases in speed
• when performer fails, take score

Question 14

positives and negatives of abdominal curl test

Answer 14

positives = large group, simple/cheap
negatives = only abdominal, safety concern with strain

Question 15

what are the methods of evaluation for strength

Answer 15

• vertical jump test
• 1 rep max
• grip strength dynamometer
• abdominal strength curl

Question 16

what are the methods of training strength

Answer 16

• 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

Question 17

positives and negatives of circuit/ interval training

Answer 17

positives = cheap, adaptable, large number
negatives = knowledge required

Question 18

positives and negatives of plyometrics

Answer 18

positives = very sport specific
negatives = injury prone

Question 19

positives and negatives of multi gym

Answer 19

positives = less risk (suitable for all), target different muscles
negatives = expensive, difficult to target movements, not sport specific

Question 20

positives and negatives of weight training

Answer 20

positives = specific to muscle groups, targets stabilising muscles
negatives = technique needed, equipment needed, injury risk

Question 21

what are the neural structural adaptions and the function of strength training?

Answer 21

decreased inhibition stretch reflex = increased force
increased recruitment of type 11 muscle fibres = increased force

Question 22

structural adaptions of muscles and connective tissue and the functional effect

Answer 22

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

Question 23

metabolic structural adaptions with a functional effect

Answer 23

improved body composition = improved metabolism
increased ATP, PC, GLYCOGEN stores = increased anaerobic energy production
increased buffering capacity = delays OBLA