EP- Strength

Question 1

What are the 5 types of strength

Answer 1

Maximum
Static strength
Explosive strength
Dynamic strength
Strength endurance

Question 2

Define maximum strength

Answer 2

The maximum force the neuromuscular system can exert in a single voluntary muscle contraction

Question 3

Define Static strength

Answer 3

The force exerted by the neuromuscular system while the muscle length remains the same

Question 4

Define dynamic strength

Answer 4

The ability of the neuromuscular system to overcome a resistance with a high speed of contraction

Question 5

Define explosive strength

Answer 5

The ability of the muscles to exert a force in a rapid contraction

Question 6

Define strength endurance

Answer 6

The ability of the muscles to sustain or withstand repeated muscle contractions or a single static action

Question 7

Give a sporting example which requires maximum strength

Answer 7

Olympic weightlifting

Question 8

What is the test for maximum strength

Answer 8

1RM or Hand grip dynamometer

Question 9

Give a sporting example which requires static strength

Answer 9

Crucifix position in gym

Question 10

What is a test for static strength

Answer 10

Free weight arm curl or wall sit

Question 11

Give a sporting example which requires explosive strength

Answer 11

Shot put, long jump

Question 12

What is a test for explosive strength

Answer 12

The vertical jump

Question 13

Give a sporting example which requires dynamic strength

Answer 13

Rowing, cycling etc

Question 14

What is a test for dynamic strength

Answer 14

The Wingate cycle test

Question 15

Give a sporting example for strength endurance

Answer 15

Running a 10km, press ups

Question 16

What is a test for strength endurance

Answer 16

NCF Abdominal curl test

Question 17

What are the three categories of training method used to improve strength

Answer 17

• Resistance training
• Circuit training
• Plyometrics

Question 18

What are the two methods of resistance training

Answer 18

• Multi gym

- Free weights

Question 19

Define multi gym

Answer 19

Series of exercise machines which use a range of resistance exercises with adjustable weight stacks

Question 20

Define free weights

Answer 20

Non-mechanical weights lifted by hand

Question 21

Give 2 advantages of machine weights

Answer 21

• Good for general strength development

- Lower risk of injury

Question 22

Give a disadvantage of using machine weights

Answer 22

-not sport specific

Question 23

Give 2 advantages of free weights

Answer 23

• Good for both specific and general strength development

- Works fixator muscles

Question 24

Give a disadvantage of free weights

Answer 24

• Not as safe

- requires a spotter

Question 25

To increase explosive strength, what type of weight and reps do you need

Answer 25

Low reps | 85% RM

Question 26

To increase dynamic strength, what type of weight and reps do you need

Answer 26

4-10 reps | 70-80% RM

Question 27

To increase strength endurance what type of weight and reps do you need

Answer 27

``` High reps (>15) Low load 60% RM ```

Question 28

Define circuit training

Answer 28

A form of interval training which has set periods of work, interspersed with set rests. A series of exercises forming a complete circuit, alternating body groups

Question 29

How many stations in a typical circuit training circuit

Answer 29

8-10

Question 30

How can progressive overload be achieved in circuit training

Answer 30

Time on stations and recovery can be changes

Question 31

Give 2 advantages of doing circuit training

Answer 31

- Natural relief between stations to recover | - All energy systems can be trained

Question 32

Give a disadvantage of circuit training

Answer 32

Time consuming

Question 33

Define plyometrics

Answer 33

Jump, bound and hop type exercises linked to the development of power, where muscles exert maximum force in short intervals of time

Question 34

What is the physiological principle behind plyometrics

Answer 34

To achieve a more powerful contraction, the athlete should perform an eccentric muscle contraction prior to a concentric contraction. This causes a stretch reflex, which is an elastic recoil of the muscle that occurs to prevent a muscle being overstretched and potentially injured, this in turn allows the athlete to generate more force.

Question 35

Give 2 guidelines for plyometrics

Answer 35

- Thorough warm up beforehand - Not suitable for children - Should do no more than 100-120 reps in total for whole session

Question 36

Give three examples of plyometric activities

Answer 36

```  Hurdle hops  High knee skipping  Bounding  Depth jumps (jumping on and off boxes)  Press ups with claps ```

Question 37

Give 6 adaptations from strength training

Answer 37

- Increased recruitment of fast twitch muscle fibres - Increased recruitment of motor units - Improved co-ordination and stimulation of motor units - Hypertrophy or fast twitch muscle - Hyperplasia of muscle fibres - Increased number/size of contractile proteins - Increased myosin/actin bridges - Increased ATP/PC stores - Increased buffering capacity - Increased efficiency to remove LA - Increased anaerobic threshold - Increase in cardiac capillary density - Increased strength of connective tissues - Increased mitochondria

Question 38

Give 4 factors affecting strength

Answer 38

``` Age Gender Strength training Physical inactivity Muscle composition Range of motion ```

Question 39

Describe how 3 factors affect strength

Answer 39

• Gender -Female strength lower as less muscle mass and size -Men have more testosterone than women so stronger • Age - Females peak between 16-25 - Men peak between 18-30 - Strength gradually decreases due to less muscle mass and a less efficient neuro-muscular system - Greatest gains between 20-30 for both as there is the most testosterone at this time • Strength training - Specific training increases hypertrophy and prevents atrophy • Physical inactivity - Atrophy starts after 48 hours of inactivity - Induces the loss of muscle strength already gained • Muscle Composition - Muscle fibre type- fast twitch vs slow twitch - Size of the muscle • Range of motion - Weakest point is relative to the relative angle of a given point