Maximal strength

Definition Of Maximal Strength- The maximum force the neuromuscular system can exert in a single voluntary muscle contraction.

Testing-

1 RM Leg Dynamometer

• Stand both feet on base
• Subject lifts bar in gradual vertical motion
• 3 measurements + an average collected

Grip Dynamometer

• Dial set to 0
• Puts arm with dynamometer above head
• Lowers arm and applies maximal grip strength
• 3 attempts = average collected

Static Strength Definition- The fore exerted by the neuromuscular system while the muscle length remains constant.

Testing-

Isometric muscle contractions

Holding a free weight

Eg isometric contractions occur in the tricep brachii on the upwards phase of a free weight bicep curl

Definition Of Explosive/Elastic Strength- The ability to expand a maximal amount of energy in one or a series of strong + high intensity movements.

takes advantage of stretch reflex + recoil effect

Triple Jump

Testing-

Vertical jump test or broad jump jump test most common

16-19yr old male average for VJT 40-49 cm

16-19yr old female average for VJT 36-46cm

Elastic strength may move into the LA system aswell as the ATP/PC system

Definition- The ability of the neuromuscular system t overcome a resistance with a high speed of contraction.

Uses the LA system more than the ATP/PC system

Testing-

Wingate cycle test

• warm up to get HR to 150bpm
• Weight applied to flywheel
• Athlete pedals all out for 30secs

Initial peak = ATP/PC system

Longer peak = LA system

Definition- The ability of a muscle to sustain or withstand repeated muscle contractions or a single static action

Can use all energy systems

testing-

NCF abdominal sit up test

• Performer has arms crossed on their chests
• completes sit ups in time with an audio track
• Bleeps get faster until the performer drops out

Average for a male= 64-89 situps stage 3-4

Agerage female = 42-64 sit ups stage 2-3

Muscle composition-

more fast twitch muscle fibres, Bigger cross sectional area of muscle + Muscle size = greater potential force

Gender-

Females have less muscle mass, size and cross sectional area. Females also have less testosterone

Age-

Females peak strength= 16-25

Males peak strength= 18-30

due to testosterone levels peaking

old age= less muscle mass + less efficient NM system

Physical inactivity-

Atrophy begins after 48hrs of inactivity (reversibility)

Strength training-

Strength training promotes hypertrophy and reduces atrophy

Weakest point of the joint-

Specific angles eg when elbow is extended to limit strength is reduced

Multi Gym- Specialised exercise machines / range of resistance exercises

Trains flexible strength as different machines target different muscle groups

Free weights- Non mechanical weights = improved specificity