Strength training

Question 1

Strength

Answer 1

The ability of the body to apply force

Question 2

Static strength

Answer 2

Force is applied against resistance without any movement occurring
E.g. gymnasts holding a balence

Question 3

Dynamic

Answer 3

Force is applied and muscles change in length
E.g. triple jump

Question 4

Strength endurance

Answer 4

The ability to sustain repeated muscular contraction over a period of time withstanding fatigue
E.g. long-distance cyclists rectus femoris

Question 5

Maximum strength

Answer 5

Produce a maximal force in a single contraction
E.g. 1 rep max

Question 6

Explosive strength

Answer 6

Produce a max force in one or a series of rapid muscular contractions
-Utilising the stretch-reflex (plyometrics) mechanism
E.g. Sprinter

Question 7

Factors that affect strength-Cross sectional area of muscle

Answer 7

-Greater the cross-sectional area of the muscke the greater the strength
-Because between 16-30 newtons of force per centimeter squared of muscle
-Therefore the greater the C-S area the greater the force of contraction

Question 8

Factors that affect strength-Age

Answer 8

-Strength decreases with age as peak strength reached 16-25 yrs in females and 18-30yrs in males
-Due to a decrease in the elasticity and testosterone, leading to a reduction in muscle mas

Question 9

Factors that affect strength-Gender

Answer 9

-Males have higher strength than females
-Males have a higher muscle mass and C-S area due to higher testosterone levels

Question 10

Factors that affect strength-Muscle fibre type

Answer 10

-Greater the percentage of FG & FOG fibres, the greater the strength over a short time
-FOG have large motor neurons forming larger motor units with rapid, high-force contractions

Question 11

One rep max test

Answer 11

High weight achievable in one rep on a specific exercise. `increase the weight until only one rep can be achieved
-Ensure full recovery between reps

+Objetive measurement
+easy procedure
-Difficult to isolate individual muscle groups
-T&E may induce early fatigue

Question 12

Grip strength dynamometer

Answer 12

Hold the dynamometer with a straight arm above the head. bring the arm down and squeeze the grip maximally.
-3 on each side
-Asses results with standardised comparison table

+Simple & objective measure
+Inexepnsive
-Only assesses forearm
-Not sport specific

Question 13

Verticle jump test

Answer 13

Mark the highest point with reached one arm standing. then mark the highest point in the jump. Difference in 2 lines represents explosive strength
-Stardlised with comparison table

+Minimal equipment needed
+Estimate power output
-Only estimates
-Not isolated to one muscle group