Strength and strength training Flashcards
(18 cards)
Definition of strength
The ability of the body to apply a force
5 types of stength
Static strength
Dynamic strength
Maximum strength
Explosive strength
Strength endurance
Definition and example of static strength
A force applied by the neuromuscular system while the muscle length remains constant.
The force is applied against a resistance without any
movement occurring.
plank/ isometric ‘T’ Crucifix position in gymnastics on the rings.
Definition and example of dynamic strength
A force is applied by the neuromuscular system to overcome a resistance with a high speed of contraction.
The muscle changes in length either eccentrically or concentrically.
It is a combination of speed and strength.
Most sporting actions e.g. a rugby tackle and a tennis serve
Definition and example of maximum strength
The ability to produce a maximal amount of force in a singular muscle contraction.
Weight lifting
Definition and example of explosive strength
The ability to produce a maximal amount of force and energy in one or a series of rapid, high intensity muscle contractions
A high jumper, Jumping in games sports e.g. for a header
Definition and example of strength endurance
The ability of a muscle to sustain repeated muscle contractions over a period of time whilst withstanding fatigue.
Repeated muscle contractions during rowing or track cycling
Test for static strength
There is no specific test for this type of strength.
The athlete can
-Hold a dumbbell at 55 degrees and time how long you can hold this for
-Hold the same dumbbell at 90 degrees (right angle) and time how long you can hold this
-Continue by increasing the weight until you can reach the maximum weight which you can hold
Test for dynamic strength
Wingate cycle test
-This is performed whilst sat on a cycle ergometer.
-The athlete pedals as fast as possible without any resistance
- Within 3 seconds, a fixed resistance (7.5 of body weight( is added).
- The athlete then pedals to their maximum for 30 secs.
- The wheel revolutions are recorded in 5 second intervals to produce a graph of power against time
- The highest power output observed during the first 5 seconds of the test represent the peak anaerobic power
Test for maximum strength
Leg dynamometer
- Subject stands with both feet on the base
- Adjust the chain in response to the athlete’s height
- Subject should lift in a gradual, vertical motion
- The pointer on the dial indicates the force exerted
- The test should be conducted 3 times and the average recorded.
Can also use bench press 1RM to text upper body max strength
Test for explosive strength
Vertical jump test
- Use a wall mounted vertical jump board or chalked fingers
- The performer marks the highest point with one arm outstretched
- With a bend and a swing of the arms, the performer marks the highest point jumped
- The difference in resting and jump height represents explosive strength
- This can be compared to standardised comparison tables.
Test for strength endurance
UK abdominal curl test and the press-up test
- The tests are completed to an audio cue.
- The audio cue gets progressively faster until the performer ‘drops out’ of the test and they cannot perform two consecutive sit-ups/ press-ups in the allocated time or when technique significantly deteriorates
- A stage and number will be given and this can be compared against standard comparison tables
- The test is completed up until exhaustion and is progressive
5 factors affecting strength
Cross-sectional area
Cross-sectional area
Effect on strength: The greater the cross-sectional area of the muscle, the greater the strength.
Explanation: The greater the muscle mass, the greater the cross-sectional area – bigger muscle = more strength.
Max of 16-30 Newtons of force per cm² of muscle cross-sectional area.
Muscle Fibre Type
Effect on strength: The greater the % of FG & FOG muscle fibres, the greater the strength over a short period of time.
Explanation: FG & FOG fibres have larger motor neurons that recruit more muscle fibres to initiate movement (contraction). They also have high, rapid force contractions.
The greater the recruitment of FG fibres (more force of contraction), the greater the strength.
Gender
Effect on strength: Males have a higher strength than females.
Explanation: Males have a greater muscle mass and cross-sectional area. This is due to higher testosterone levels.
However, there is little difference between the two when strength is expressed per unit of cross-sectional area.
Physical Inactivity
Effect on strength: Atrophy (decrease in muscle size) starts after approximately 48 hours of inactivity and induces the loss of muscular strength.
Explanation: This relates to the training principle of reversibility (ensure overload is progressive and targeted at the correct level).
Age
Effect on strength: Peak strength deteriorates after the peak period, therefore decreases with age.
Explanation: Peak strength in females is reached at approximately 16–25 years whereas peak strength in males is reached at 18–30 years.
Age-related decline in strength is due to a decrease in neuromuscular system efficiency, lower muscle mass, elasticity, and decreased levels in testosterone (leads to a reduction in muscle mass).
