pe dynamic strength

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  • Created by: Elle99
  • Created on: 24-09-17 17:33
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  • Explosive/ Dynamic strength
    • Definition
      • Explosive
        • ability to expend a maximum amount of energy in one or a series of rapid muscular contractions
      • Dynamic
        • Ability of neuromuscular system to overcome a resistance with a high speed of conraction
    • Test
      • vertical jump test
        • individual jumps vertically against a ruler where they tap, record the height of the jump
        • Advantages
          • using a formula  data can be converted into a power output estimate
          • easy with minimal equipment
          • test can be administered by participant
        • Disadvantags
          • measure not isolated to one muscle group
          • only estimates explosive strength in legs
    • Factors
      • cross sectional area
        • more newtons of force per square cm, greater force of contraction
      • Fibre type
        • Greater % of FG and FOG
          • Fast twitch have large motor neurone forming large motor units = high force of contraction
      • Age
        • females peak 16-25 males 18-30, then declines with age
          • Decrease efficiency of neuromuscular system, elasticity and testosterone= v muscle mass
      • Gender
        • males=higher muscle mass and cross sectional are, due to having higher testosterone
    • Training
      • weight training
        • Plyometrics
          • Eccentric contraction
            • stores elastic energy, released into more powerful concentric contraction
              • neuromuscular system stimulated to adapt
                • recruit more motor units and initiate a stretch reflex
          • claps in press ups, rolling press up, jumping
          • advantages
            • good for power
          • Disadvantages
            • increased risk of injury
            • eccentric muscle contraction cause structural damage within muscle tissue = DOMS
            • Pre strength essential
            • moderation, profession, overload and warm up, cool down  essential to prevent DOMS
        • circuits (interval)
          • series of exercises that form one complete circuit
            • advantages
              • adds flexibility, variation and specificity
                • as energy system and type of strength can be altered by adjusting 4 parameters
              • relief between stations can improve quality/intensty of training
                • allows recovery
            • Disadvantages
              • if incorrect guidelines applied to:
                • intensity, duration of intensity and relief
                  • intended strength adaptations won't be gained
          • squats, sit ups
      • F- 2-5 times a week (2 rest)
        • I- WT; 75%-85% P/C: high intensity/Fast reps
          • T- WT: 6-10 reps, 4-6 sets P: 15-30 secs, 2-3 sets C: 3-6 circuits, 10-15 stations, 10-20+reps
        • Energy system; AYP/PC
        • recovery between sets; 3-5mins       C:0-30secs
        • recovery; 1:3

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