pe dynamic strength
- 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
- Explosive
- 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
- vertical jump test
- 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
- Greater % of FG and FOG
- Age
- females peak 16-25 males 18-30, then declines with age
- Decrease efficiency of neuromuscular system, elasticity and testosterone= v muscle mass
- females peak 16-25 males 18-30, then declines with age
- Gender
- males=higher muscle mass and cross sectional are, due to having higher testosterone
- cross sectional area
- 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
- neuromuscular system stimulated to adapt
- stores elastic energy, released into more powerful concentric contraction
- 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
- Eccentric contraction
- 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
- adds flexibility, variation and specificity
- Disadvantages
- if incorrect guidelines applied to:
- intensity, duration of intensity and relief
- intended strength adaptations won't be gained
- intensity, duration of intensity and relief
- if incorrect guidelines applied to:
- advantages
- squats, sit ups
- series of exercises that form one complete circuit
- Plyometrics
- 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
- I- WT; 75%-85% P/C: high intensity/Fast reps
- weight training
- Definition
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