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pe paper 1 > test: training for strength > Flashcards

test: training for strength Flashcards

1
Q

define: strength

A

the ability to apply a force

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2
Q

what are the two types of strength?

in terms of movement

A

static and dynamic

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3
Q

define: static strength

A

the ability to apply a force against a resistance without any movement occurring

the muscle length remains constant

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4
Q

define: dynamic strength

A

the ability to apply force to overcome a resistance where movement occurs

the muscle length changes

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5
Q

what types of strength are there?

A

strength endurance

maximum strength

explosive/elastic strength

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6
Q

define: strength endurance

A

the ability to sustain repeated muscular contractions over a period of time

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7
Q

define: maximum strength

A

the ability to produce a maximum amount of force in a single muscular contraction

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8
Q

define: explosive/elastic strength

A

the ability to produce a maximal amount of force in one or a series of rapid muscular contractions

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9
Q

what are examples of strength endurance?

A

swimming

rowing

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10
Q

what are examples of maximum strength?

A

weight lifting

rugby

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11
Q

what are examples of explosive/elastic strength?

A

netball

long jump

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12
Q

what are the 2 factors that affect strength?

A
  • the muscle fibre type being recruited
  • the cross sectional area of the muscle
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13
Q

how does the muscle fibre type being recruited affect strength?

A
  • fast glycolytic muscle fibres exert greater force with a faster speed of contraction than other fibre types
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14
Q

how does the cross sectional area of the muscle affect strength?

A
  • the larger the cross sectional area of the muscle, the greater the strength or force of contraction
  • age, gender and training all affect the cross sectional area of the muscle
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15
Q

what are the two tests for strength endurance?

A

abdominal curl test

press up test

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16
Q

describe the abdominal curl test

A

involves performing sit ups in time with a bleep.

the test is progressive and the performer continues until failure

17
Q

describe the press up test

A

the performer completes as many press ups as possible, maintaining good form.

the test score is the number completed

18
Q

what are the two tests for maximum strength?

A

1 repetition maximum

grip strength dynamometer

19
Q

describe the 1 repetition maximum test

A

the performer selects a piece of equipment to lift

the score is the highest weight that the performer can lift once

20
Q

describe the grip strength dynamometer test

A

the performer takes three turns with each hand and records the best score shown on the dial

it should be dialled back to zero after each attempt

21
Q

what is the test for explosive strength?

A

vertical jump test

22
Q

describe the vertical jump test

A

the performer marks their maximal standing reach height with one arm

then records a standing vertical jump to mark their highest jump reach

the score of the difference between the two marks

23
Q

when training the three types of strength three types of strength, whats the difference between the resistance and number of repetitions?

A

strength endurance training tends to involve lower resistance with greater number of repetitions

maximum and explosive strength involve higher resistance and fewer repititions

24
Q

LEARN THIS

A

picture of reps and sets

25
Q

what are the four types of training to develop strength?

A

multi-gym

weights

plyometrics

circuit/interval training

26
Q

describe multi-gym training

A

a piece of equipment with a range of stations and adjustable weight stacks

movement of the weight is controlled - increasing safety

27
Q

describe weight training

A

free weights can be used to work specific muscle groups

28
Q

describe plyometrics training

A

training involving bounding, jumping, press ups with claps etc

it takes advantage of the stretch reflex

29
Q

describe circuit/interval training

A

periods of work on a series of exercise stations, followed by rest intervals where the muscle group recovers

30
Q

what can be changed during circuit training?

A

the intensity and duration of the work period

the ratio of work to recovery time

the number of intervals

31
Q

what are the three categories of long term changes from strength training?

A

muscle and connective tissues

neural

metabolic

32
Q

how does muscle and connective tissues change from strength training?

A

increased:
- muscle hypertrophy
- strength of ligaments and tendons

33
Q

what are neural long term changes from strength training?

A

increased recruitment of motor units containing fast glycolytic and fast oxidative glycolytic fibres

34
Q

what are metabolic long term changes from strength training?

A

increased anaerobic fuel stores and anaerobic enzyme activity

pe paper 1 (23 decks)

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