Strength

Question 1

What is strength?

Answer 1

Ability of the body to apply force

Question 2

Maximum strength

Answer 2

Ability to produce maximal amount of force in a single contraction
Represents the one rep max

Question 3

How to evaluate maximum strength?

Answer 3

Grip strength diameter 
Do test then compare to standardised table
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Easy to set up
Quick
Cheap

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Not sport specific
Only forearm muscles assesses

Question 4

Evaluating maximal strength 2

Answer 4

One rep max test
Increase weight until only one max rep can be achieved
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Direct measurement of isotonic max strength
Most muscle groups tested
Easy procedure on accessible equipment

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Trial and error induce early fatigue
Good technique essential
Difficult to isolate individual muscle

Question 5

Explosive strength

Answer 5

Producing max amount of force in 1 series of rapid contractions
Aka elastic strength, muscle stretched prior to contraction

Question 6

Evaluating explosive strength

Answer 6

Vertical jump test
Performer jumps, mark on wall to hip point
Standardised table

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Easy test
Admined by participant
Data converted to power output estimate

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Only estimates explosive strength in muscles
Measure not isolates to one muscle group

Question 7

Strength endurance

Answer 7

Sustain repeated muscle contractions over a period of time with standing fatigue

Question 8

Evaluating strength endurance

Answer 8

U.K. Abdominal curl test
Continued sit ups at progressive rate until exhaustion
Standardised table

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Large groups
Cheap simple
Valid/ reliable test
Abdominal muscles isolated 

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Good technique essential
Not sport specific
Safety concerns over repeated strain on lower spine
Limited by subject motivation

Question 9

Static and dynamic strength

Answer 9

Force applied against resistance and the muscle changes length

Force applied against a resistance without any movement occurring isometric muscle contractions create this type of force

Question 10

Maximum strength guidelines

Answer 10

85-95%
1-5reps
2-6 sets
1:3 ratio
4-5mjns recovery

Question 11

Explosive training guideline

Answer 11

75-85%
6-10 reps
4-6 sets
1:3 ratio
3-5mins recovery

Question 12

Endurance training guideline (advanced)

Answer 12

50-75%
15-20reps
3-5 sets
1:2 ratio
30-45s recovery

Question 13

Endurance training guidelines ( basic)

Answer 13

25-50%
15-20 reps
4-6 sets
1/:2 ratio
60s recovery

Question 14

Factors affecting strength

Answer 14

Cross sectional area
Fibre type
Gender
Age

Question 15

Cross sectional area effect

Answer 15

Greater CSA of the muscle, greater the strength
Greater force greater contraction
16-30 newtons of force per square cm of muscle CS

Question 16

Fibre type effect

Answer 16

The more FG and FOG fibres, more strength over shorter amount of time
Fast twitch fibres have large motor neurones forming larger motor units with strong contractions
More FG fibres , greater force of contraction

Question 17

Gender effect

Answer 17

Males have higher strength than females

Males have more muscle mass and CSA due to higher testosterone

Question 18

Age effect

Answer 18

Peak strength in females 16-25
Males- 18-30
Strength decreases with age after
Due to decreases in efficiency of neuromuscular system, elasticity and testosterone 
Reduction in muscle mass

Question 19

Reps

Answer 19

Amount of time exercise is repeated

Question 20

Sets

Answer 20

Specified number of reps along with rest period

Question 21

Work to relief ratio

Answer 21

Volume of relief and volume of work done

Question 22

Resistance

Answer 22

Weight lifted

Describes intensity/ resistance of a set

Question 23

Multi gym

Answer 23

Specialised exercise machines which have a wide range of resistance exercises with adjustable weight stacks

Question 24

Multi gym advantages

Answer 24

Develop specific strength
Reps and sets easily adjusted
Total body workout

Question 25

Multi gym Disadvantages

Answer 25

Not specific to movement patterns found in sport

Question 26

Weight training

Answer 26

``` Easy to alter intensity Develops maximum strength Can be specific to muscle group of joint movement Improved posture and alignment - Not recommended to inexperienced ``` Variations Pyramid Simple sets

Question 27

Plyometric training

Answer 27

Series of explosive exercises to improves speed at which muscle shortens Sudden eccentric contractions-stores elastic energy Based on stretch reflex Recruit more motor units Increase force production Neuromuscular system adapts by recruiting motor units initiating stretch reflex

Question 28

Problem with plyometrics

Answer 28

Increase risk of injury and DOMS Not suitable for people aiming to achieve a general improvement in strength Good pre strength essential

Question 29

Example of plyometric training

Answer 29

Intensity- medium to high using body weight Duration- 2-6seps with full recovery Frequency- 2/3 p/w 2 rest days min ``` Eg) Depth jumps 2x6jumps Squat thrusts 30s Press up claps 30s Bend hops 2x6 hops ```

Question 30

Circuit/ interval training

Answer 30

Series of exercises form a complete circuit set arranged in order which alternates muscle groups Can improve strength endurance

Question 31

Circuit advantages

Answer 31

Can be adapted to improve max strength, explosive strength or aerobic capacity Free weight or multi gym Sport specific

Question 32

Circuit training adjustments to develop different types of strength

Answer 32

Work/interval intensity - number circuits 3-6, stations 10-15, reps 10-20 Work/ interval duration- length of work interval Relief/ interval duration- recovery time 0-30s and activity between each station Number of work / relief intervals

Question 33

Generic strength training guidelines

Answer 33

Reinsurance must be at least 50% of max capacity for given muscle 80%+ will increase risk of damage Dev max strength- low reps high res Dev SE - high reps low res Dev power- res moderate, higher reps Allow enough recovery time between each exercise and session Larger muscle groups exercises before smaller ones

Question 34

Structural adaptations | Adaptations to strength training

Answer 34

Increased recruitment of motor units and FG,FOG ft - increase force of contraction Coordination and stimulation of motor unit Decreases inhibition of the stretch reflex - increase force of contraction from agonist Increase stretch of antagonist

Question 35

Muscle and connective tissue | Adaptations to strength training

Answer 35

Increased bone density and mass - increase absorption of calcium - decrease risk of osteoporosis Increased strength of tendons and ligaments -increased joint stability Increased number and size of contractile proteins and myofibrils - increase protein synthesis - increase number of myofibrils - increase thickness of actin, myosin filaments and cross bridges

Question 36

Metabolic adaption | Adaptations to strength training

Answer 36

Increased buffering capacity - delay on set of lactate accumulation (OBLA) - increase tolerance and removal of lactic acid - increase anaerobic threshold Increased muscle mass - increases MB and body composition Increased enzyme activity - reduce onset of fatigue - increase activity of ATPase, creatine kinase and glycolysis enzymes