Strength
- Created by: skye_tanner
- Created on: 15-06-16 10:18
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- Strength
- Maximal Strength
- the maximum force the neuro muscular system can exert in a single voluntary contraction
- leg dynamiter
- grip dynamometer
- Explosive Strength
- the ability to expand a maximal amount of energy in one or a series of strong, sudden, high intensity movements
- vertical jump test
- broad jump test
- Strength Endurance
- the ability to sustain a number of muscular contractions for a period of time
- push up test = arm and shoulder endurance
- NCF abdominal sit-up test
- Static Strength
- also known as isometric strength, which is a steady force exerted while the limbs are in a stationary or static position
- no specific test for static strength because strength varies and is specific to any given joint angle
- Dynamic strength
- the ability of the neuromuscular system to overcome resistance with a high speed of contraction, can be known as anaerobic capacity
- wingate - cycle test on a cycle ergometer - maximum for 30 seconds
- Muscle Composition
- the greater the percentage of fast twitch muscle fibres = greater force
- the greater the cross section area of the muscle = greater force
- the greater the muscle size = greater force
- Gender
- very little difference, however females strength is generally lower
- females have less body mass, cross section of muscle and muscle size is lower than males
- Females have less testostrone
- Age
- females peak strength is between 16-25 years old
- males peak strength is between 18-25 years old
- greatest gains between 20-30 years old for both genders
- strength decreases with age due to a decrease in muscle mass
- Physical Inactivity
- leads to atrophy
- occurs 48 hours after exercise
- Multi-gym
- series of specialist exercise machines that incorporate a range of resistance exercises with adjustable weight stacks
- each station targets specific muscle groups providing a resistance
- + exercises all in one area
- - limited in what you can do, limiting variation
- Free Weights
- non mechanical, free standing
- good for general and specific strength development
- not as safe as multi-gym
- Plyometric Training
- incorporates jumps, bounds and hop type exercises and is linked to the development of power
- based up knowledge of the stretch reflex to recruit more motor units to increase force production
- stretch reflex is a protective reflex mechanism when a muscle will concentrically contract in response to being overstretched
- increased risk of DOMs
- Circuit Training
- uses a series of exercise stations which can be repeated a set number of times
- performers body weight acts as a resistance
- normally in order of muscle groups
- Adaptions
- Neural
- increased recruitment of fast twitch muscle fivres
- increased motor units
- improved co-ordination
- Skeletal-Muscle
- hypertrophy
- hyperplasia - increase in muscle fibres
- increased number of contractile proteins
- Metabolic
- increase in ATP, PC glycogen stores
- increased efficiency of lactic acid removal
- increased anaerobic threshold
- Cardio
- hypertrophy of the heart
- increased blood pressure
- increased capillary density
- decreased volume of left ventricle
- Disadvantages of CV adaptions
- larger heart muscle fibres can increase the distance and speed of oxygen and carbon dioxide diffusion, which may limit metabolic functioning
- muscle hypertrophy can decrease aerobic strength endurance without an increase in the number of mitochondria
- Neural
- Maximal Strength
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