Strength

Types and Tests

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What is the corret definition of maximum strength
The maximum force the neuromuscular system can exert in one conscious contraction
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What is the problem with using maximal strength training for an obese person
Because their bones are not dense enough to take the pressure
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In the leg dynometer, should the chain be pulled up quickly or gradually
Gradually
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How is the leg dynometre measured
Average of three attempts
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How is the hand grip test measured
Best Attempt
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The muscle length... in static strength
Stays the same (isometric)
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How can static strength be made specific to an activity
By holding the weight with the joint at angles that replicate activity
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Explosive/elastic strength is a series of low intensity, rapid contractions
No, it is high intensity
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How does elasticity of muscles effect explosive strength
The eccentric contraction followed by a concentric contrction provides recoil which adds extra force to the contrction
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Dynamic strength is the ability of the neurtomuscular system to overcome a resistance with a high speed of contraction
Yes
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What can dynamic strength be related to
Power
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In the Wingate cycle test, after a warm up, the performer cycles for 30 seconds with a weight on the fly wheel. The rotations are measured at 5 second intervals. What graph are the results plotted on
Power by time
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What does the 1st 5 seconds of the race show
The capacity of the ATP/PC system
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What does the last 5 seconds show
The rate of fatigue and therefore the combination of the ATP/PC and lactic acid systems ability to produce energy
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What is the predominant system in dynamic strength
Lactic Acid
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What is the problem of the Wingate cycling test
Only specific to cycling
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How can this be overcome for a runner
Use RAST tests
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Why is there a close link between aerobic capacity and strength endurance
Because aerobic capacity is the ability to take in, transport and USE Oxygen
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What is the most widely used test for strength endurance
NCF, where the performer lays down then rises in a sit up motion to a beep
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the beeps get closer together and the performer keeps going until they cannot keep up with the beeps. How are the results analysed?
In a normative table for males and females
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How can fatigue in strength training be avoided?
Large muscle groups should be worked before small muscle groups, so that small muscle groups can still be used to support the large muscles as stabilisers
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How can muscle fatigue in strength training be prevented?
Working large muscle groups first, so that small muscle groups can still be used for stabilisers before being worked on themselves
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What resistance and speed should be used for power training?
Medium/resistance, high speed
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What are the advantages of a multi-gym?
Repetitons, sets and resistances can be easily manipulated, good for improving general strength
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What is the disadvantage of a multi-gym?
Specific sporting movements cannot be replicated.
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What are the benefits of free weights over a multi-gym?
Specific joint movement can be replicated, less active muscle groups work isometrically and therefore improve co-ordination and balance.
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What is the risk of free weights?
They are less safe and require spotters. Not recccomended for less experienced performers.
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What is a super set?
Alternatively working antagonistic pairs without breaks
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What is the benefit of super sets to someone lokking to improve BAHLS
The fact there is no breaks allows more work to be done in a session and means that the cardio-vascular system carries on working.
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What is plyometric training?
Ballistic bounding movements which cause a concentric contraction to be followed by an eccentric contraction because of gravity. This initiates the stretch reflex which recruits more motor units.
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What is the downside of plyometric training
The eccentric contractions can cause damage to muscle tissue and therefore should not be done by people who lead a sedentary lifestyle.
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Why is circuit training a type of interval training?
Because the gaps between stations act as rest periods.
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After how long does atrophy occur?
48 hours of inactivity
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What factors affect muscle composition?
Muscle size, cross sectional area, types of muscle fibres
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How is testosterone related to strength?
It affects neuro-muscular system, it decreases after the age of thirty and women have less
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At what ages is strength easiest gained?
20-30
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A muscles strength is the same at every angle?
False
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Other cards in this set

Card 2

Front

What is the problem with using maximal strength training for an obese person

Back

Because their bones are not dense enough to take the pressure

Card 3

Front

In the leg dynometer, should the chain be pulled up quickly or gradually

Back

Preview of the front of card 3

Card 4

Front

How is the leg dynometre measured

Back

Preview of the front of card 4

Card 5

Front

How is the hand grip test measured

Back

Preview of the front of card 5
View more cards

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