Strength
- Created by: vickyb03
- Created on: 13-02-20 13:12
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- Strength
- Types of training
- Maximal
- is the ability to produce a maximal amount of force in a single contraction
- Endurance
- is the ability to sustain repeated contractions over a period of time
- Explosive
- is the ability to produce a maximal amount of force in a one or series of rapid contractions
- Maximal
- Affects on strength
- Age
- Female = 16-25 years, Males = 18-30 years
- Age declines due to a decrease in efficiency of neuromuscular system, elasticity and testosterone
- Reduction in muscle mass
- Gender
- Males > Females
- Males have a higher muscle mass due to testosterone levels
- Cross-sectional area
- Larger cross-section the greater strength
- Maximum fore is between 16-30 Newtons per squared centimetre of muscle
- Fibre types
- Higher % of FF and FOG fibres = greater strength
- Fast twitch have larger motor neuron forming motor units
- Age
- Testing strength
- Vertical Jump test
- - Only measures explosive strength, It is not isolated to one muscle group
- + Very minimal equipment required, Using formula it can be changed to power output
- Sit-up Curl Abdominals
- + Large groups of people, Simple and cheap, Abs can be isolated, Valid and Reliable
- - Max test to exhaustion, Not sport specific, Good technique, Injury on spine
- 1 Rep Max
- + Direct objective, Easy procedure, Most muscles groups can be tested
- - Isolation of individual muscle is hard, trial and error, potential for injury, good technique
- Hand Grip dynometer
- + Simple and objective, High reliability, Inexpensive equipment
- - Only measures forearm, No sport specific
- Vertical Jump test
- Types of training
- Multi gym
- A wide range of exercises which allow adjustability for specific strength
- Space efficient and provide a body workout
- Free weights
- High resistance and low repetitons increase strength and muscle size
- Specific to muscle group or movement.
- Plyometric
- Series of explosive exercies such as jumping bouncing
- Increases Explosive strength
- Lower body however can be modified, Good for sprinters, throwers and game players
- Multi gym
- Adaptations
- Neural
- Increased motor units so a increase in the force of contractions
- Decreased inhibition of stretch reflex so increased force of contractions
- Muscle and skeletal
- Muscle hypertrophy so strength increases and increase size of FG fibres
- Increased strength of tendons and ligaments so increased joint stability and decreased injury
- Increased bone density and mass so increased absorption and decreased risk of osteoporosis
- Metabolic
- Increased ATP, PC, Glycogen so increased energy production
- Increased enzyme activity so increased efficiency of anaerobic energy production
- Increased muscle mass so increased metabolic rate
- Neural
- Types of training
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