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PE PAPER 1 > Strength Training > Flashcards

Strength Training Flashcards

1
Q

5 types of strength?

A

Static, maximal, endurance, dynamic, explosive/elastic strength

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2
Q

Static strength

A

Force applied with no movement occurring

Isometric contractions

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3
Q

Maximal strength

A

Maximal force produced in a single voluntary contraction

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4
Q

Strength endurance

A

Sustained/ repeated contractions

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5
Q

Dynamic strength

A

Force applied with any kind of movement

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6
Q

Elastic/explosive strength

A

Fast speed of short series of elastic contractions

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7
Q

Order of muscular contractile force

A

Endurance
Dynamic
Elastic
Static
Maximal

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8
Q

Number of muscular contraction order

A

Max
Static
Elastic
Dynamic
Endurance

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9
Q

2 primary factors affecting strength

A

% of fast twitch muscle fibres (genetic)

Cross sectional area of the muscle (larger surface area = stronger)

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10
Q

Hormonal influence of strength

A

Testosterone

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11
Q

Where is testosterone produced

A

Brain and testes

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12
Q

Testosterone vs Oestrogen muscles

A

Lean vs fat & muscle

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13
Q

Affect of age on strength

A

Strongest in 20s

Women can be 17-25

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14
Q

Training adaptions

A

Technique, working within ROM, weakest point of ROM

Activity

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15
Q

Measuring strength

A

Grip strength dynamometer

1RM test

1 minute press up test
1 minute sit-up test

Vertical jump test

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16
Q

Grip strength dynameter

A

Maximal and static strength
Dominant hand
Start with hand up
Bring down to your side as you squeeze
X3
Record maximum force

17
Q

Pros and cons of dynameter

A
  • Field test
  • Basic protocol
  • Simple and cheap

x Maximal
x Not valid for whole body
x Not for dynamic strength

18
Q

1RM test

A

Maximal strength
Select body part
Realistic weight
Rest 5 minutes
Repeat incrementing up the weight until failure is found/max

19
Q

Pros and Cons of 1RM test

A
  • Field test
  • Basic and equipment
  • Direct measure
  • Adaptable

x Maximal
x Lifting technique
x Groups
x Time consuming

20
Q

1 minute press up/sit-up test

A

Strength and endurance
Correct technique
Count the amount in a minute
Breaks allowed but clock runs

21
Q

Pros and Cons of 1 minute tests

A
  • Simple
  • Groups
  • Technique simple
  • Field test

x Maximal
x Not respected
x Measuring pacing

22
Q

Vertical jump test

A

Elastic strength

Reach up and mark

Jump up and touch with chalk or marker, or hit the device

Difference between is the score

23
Q

Pros and Cons of Vertical jump test

A
  • Simple
  • Cheap
  • Quick
  • Field test

x Measures leg power only
x Maximal

24
Q

How to train for maximal strength, and WR RATIO

A

1-6 reps
3-6 sets
Resistance: > 85% 1RM

WR ratio: 1:3+

25
Q

How to train for elastic strength, and WR ratio

A

8-12 reps
3-4 sets
Resistance: region of 80% of 1RM

WR ratio: 1:2+

Fast contractions -> explosiveness -> high energy use

26
Q

How to train for strength endurance, and WR ratio

A

12-21 reps
2-3 sets
Resistance: 60-80% of 1RM

WR ratio: 1:2

27
Q

What is WR ratio

A

Work to rest ratio

28
Q

What is the ATP/PC recovery time frame?

A

30 seconds for 50%
2-3 minutes to recover 100%

29
Q

Multi gym pros and cons

A
  • Guided movement, better for beginners
  • Safer

x Large: specialist venue
x Expensive
x Less isolation

30
Q

Free weights pros and cons

A
  • Stored easily: weights at home
  • Isolation
  • Highly adaptable
  • Train fixative

x May be dangerous

31
Q

Circuit training

A
  • Groups
  • Adaptability
  • Variety
32
Q

Plyometric training

A

Jumping, landing, bounding, medicine balls etc.

33
Q

Benefits of plyometric training

A

Speed and power/ elastic strength

34
Q

Who is plyometric training good for?

A

Games players
Sprinters
Jumpers

35
Q

Adaptions from plyometric training?

A

Increase contractility of fibres
Increased elasticity
Increased elastic strength
Increased stretch reflex

36
Q

Adaptions from strength training?

A

More fast glycolytic fibres
More explosive

Cross sectional area of the muscle -> more strength

Increased force production

PE PAPER 1 (17 decks)

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