Strength Training
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- Created by: izzybook25
- Created on: 22-06-18 19:21
Name the types of strength
Static, dynamic, maximum, explosive, strength endurance
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What is static strength?
Force applied against resistance with no movement occuring eg. gymnast doing handstand
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What is dynamic strength?
Force applied against resistance changes muscle strength concentrically or eccentrically eg. triple jump
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What is maximum strength?
Ability to produce max amount of force in a single muscle contraction eg. weight lifter
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What is explosive strength?
Ability to produce max force in a series of rapid muscle contractions eg. sprinter
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What is strength endurance?
Ability to sustain repeated muscular contractions over a period of time whilst withstanding fatigue eg. rower
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What factors affect strength?
Cross-sectional area of muscle, fibre type, gender and age
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How does age affect strength?
Strength decreases with age, it peaks between 16-25
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How does gender affect strength?
Males naturally have higher strength due to testosterone levels creating more muscle mass
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How does fibre type affect strength?
More fast twitch fibres (fast glycolytic/fast oxidative glycolytic) produce high force contractions
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How does cross sectional area affect strength?
Greater cross section, greater the strength
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How can strength be tested?
Grip strength dynamometer, one rep max test, UK abdominal curl test, vertical jump test
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What is a grip strength dynamometer?
Dynamometer is squeezed to measure maximum strength
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What are the advantages?
Simple, inexpensive, high reliability
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What are the disadvantages?
Not sport specific, only forearm muscles tested
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What is the vertical jump test?
Highest point reached marked, highest point jumped marked by performer, two are compared for explosive strength
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What are the advantages?
Easy test, minimal equipment, administered on your own, can be used to calculate power output estimate
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What are the disadvantages?
Doesn't isolate one muscle group, only measures leg strength
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What is the UK abdominal curl test?
Continuous sit ups performed at progressive intensities to exhaustion which is timed to an autocue, measures strength endurance
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What are the advantages?
Large groups, simple, cheap, valid and reliable
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What are the disadvantages?
Good technique is needed, safety concerns to lower spine, not sport specific, measure to exhaustion
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What is the one rep max test?
Maximum strength tested by performing one rep of chosen free weight/machine at highest weight achievable
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What are the advantages?
Most muscle groups tested, direct measurement, easy accessible
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What are the disadvantages?
Difficult to isolate individual muscles, trial and error causes fatigue, good technique needed
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What do strength training programmes change to focus on different types of strength?
Weight, reps, sets, work to relief ratio
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What is weight training?
High resistance, low repetition to increase size and strength - most appropriate for max strength
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What are the advantages?
Can be specific to muscle or joint movement, maintains posture, can be adjusted to individual
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What are the disadvantages?
Good technique is needed, can be dangerous, requires a spotter
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What is a multi-gym?
Fitness system with multiple components for a range of exercises
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What are the advantages?
Space efficient, safe, provides total body workouts
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What are the disadvantages?
Hard to suit specific movement patterns required to sporting activities
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What is plyometric training?
Series of explosive movements which improves muscle contraction speed to benefit explosive strength
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What is a stretch reflex?
Mechanism which causes muscle to concentrically contract in response to overstretch
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What are the disadvantages?
High injury risk
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What is circuit training?
Athlete performs exercises at a set number of stations in order to alternate working muscle groups
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What are the advantages?
Can be adapted for all types of strength, can be very sport specific, large groups
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What are the adaptations of neural pathways from strength training?
Increased use of FG and FOG fibre types which increases contraction speed, increased stretch relfex
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What are the adaptations of muscle and connective tissue from strength training?
Hypertrophy - increased contraction speed, increased tendon and ligament strength - decreased injury risk, increased bone density - decreased osteoporosis risk
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What are the adaptations of metabolic function from strength training?
Increased ATP and glycogen stores, increased muscle mass, increased buffering capacity - delay in OBLA
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Other cards in this set
Card 2
Front
What is static strength?
Back
Force applied against resistance with no movement occuring eg. gymnast doing handstand
Card 3
Front
What is dynamic strength?
Back
Card 4
Front
What is maximum strength?
Back
Card 5
Front
What is explosive strength?
Back
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