Pe - maximal strength

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  • Created by: Elle99
  • Created on: 24-09-17 10:57
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  • Maximal Strength
    • Definition
      • maximum force the neuromuscular system can exert in a single contraction
    • Test
    • Factors
      • Cross-sectional area
        • more newtons of force per square centimetre= greater force of contraction
      • Fibre type
        • Greater percentage of FG and FOG
          • Fast twitch have large motor neurones forming large motor units = high force of contraction
      • Gender
        • males have higher muscle mass and cross sectional area, due to having higher testosterone levels
      • Age
        • Females peak: 16-25 Males peak:18-30 Then declines with age
        • decrease in efficiency of neuromuscular system, elasticity and testosterone = v muscle mass
    • Training
      • Weight Training
        • Multi -Gym
          • series of specialised exercise machines with a range of resistances
            • leg press/bench press
          • Advantages
            • Safe
            • Goof for general strength
            • Reps and sets easily adjusted
          • Disadvantages
            • not always specific to movement patterns in sporting activites
        • Free weighs
          • Non mechanical
          • advantages
            • flexible reps and sets and resistance
            • isometric muscle work improves balance and co-ordination
            • improved specificity
          • Disadvantages
            • not as safe
            • not recommended for less experienced individuals
      • F= 2-5 times per week ( 2 rest)
        • I=85% 1RM
          • T= 1-5 reps, 2-6 sets
            • recovery between sets: 4-5 mins
              • Recovery: 1:3+
      • Energy sys-tap-pc
    • Adaptations
      • Increased recruitment of motor units and FG and FOG
        • Increased force of contraction
      • Increase strength of tendons and ligaments
        • increase joint stability, decrease risk of injury
      • Increased muscle hypertrophy
        • increase size of FG fibres
      • increased enzyme activity
        • increased efficiency of anaerobic energy production
        • reduce onset of fatigue
      • decrease inhibition of stretch reflex
        • increase force  of contraction,  increase stretch of antagonist
      • OVERALL:
        • increased strength, speed and power output
        • increased muscle mass, increase intensity of performance
        • increased anaerobic threshold, delayed OBLA
  • Disadvantags
    • only forearm muscles are assessed
    • not sport specific
  • advantages
    • flexible reps and sets and resistance
    • isometric muscle work improves balance and co-ordination
    • improved specificity

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