Strength Flashcards
(27 cards)
static strength
the ability to apply force against a resistance without any movement occurring (muscle length stays constant)
dynamic strength
ability to apply force to overcome a resistance where movement occurs (muscle length changes)
strength endurance
ability to sustain repeated muscular contractions (or a single isometric contraction) over a period of time
maximum strength
ability to produce a maximum amount of force in a singular muscular contraction
abdominal curl test
performing sit ups in time with a progressive bleep until failure
press up test
performer completes as many press ups as possible, maintaining good form, the test score is the total number completed
strength endurance test advantages
- large groups at on time
- simple and cheap equipment
- isolates abs/ biceps and triceps
- valid and reliable
strength endurance tests disadvantages
- good technique is essential
- safety concerns over repeated strain on the lower spine
- maximal test to exhaustion limited by subject motivation
- not sport specific e.g for cyclists
one rep max test
performer selects a piece of gym equipment or free weights exercise to test the strength of a specific muscle group, the score is the highest weight the performer can lift once
grip dynamometer test
performer takes three turns with each hand and records the best score shown on the dial, should be dialled back to 0 after every attempt
maximal strength tests advantages
- direct objective measurement of isotonic max strength
- easy procedure on accessible equipment (1 rep max)
- can isolate specific muscle groups (1 rep max)
maximal strength tests disadvantages
- difficult to isolate individual muscles
- only tests wrist strength (grip test)
- trial and error may induce early fatigue
- good technique is essential
- potential for injury performing maximal lifts
- expensive equipment
explosive/elastic strength
the ability to produce a maximal amount of force in one or a series of rapid contractions
vertical jump test
The performer marks their max standing height with one arm then performs a standing vertical jump to mark their highest jump reach, the score is the difference between the two marks
Explosives/elastic strength advantages
- using a formula the data gained can be converted into a power output estimate
- easy test with minimal equipment
- test could be administered by the participant
Explosive/elastic strength disadvantages
- the measure is not isolated to one muscle group
- only estimates explosive strength in the legs
Strength endurance reps sets and resistance
15 - 20 reps, 3 - 5 sets, 50% - 75% of IRM
Max strength rep sets and resistance
1 - 5 reps, 2 - 6 sets, 85% - 95% of IRM
Explosive strength reps sets and resistance
6 - 10 reps, 4 - 6 sets, 75% - 85% of IRM
Multi gym
A piece of equipment with a range of stations and adjustable weight stacks, movement of the weight is controlled -increasing safety
Weight training
- freeweights using dumbbells or barbells can be used to work specific muscle groups
- other muscles including core stability muscles also work as fixators to stabilise the movement increasing their isometric strength
Plyometrics
- Bounding jumping press ups with claps etc
- takes advantage of the stretch reflex which is a protective mechanism
- an eccentric contraction occurs first which causes a more forceful concentric contraction to follow
- this increases explosive strength
Circuit/interval training
- periods of work followed by relief intervals
- series of stations
- targets different body areas usually target strength endurance
- can be used with large groups
muscle and connective tissue adaptations
- muscle hypertrophy
- muscle hyperplasia
- size of myofibrils contractile unit of the fibre
- strength of ligaments and tendons
