Strength training

Question 1

Describe 3 physiological adaptations following a
period of max strength training.

Answer 1

-Hypertrophy of muscle (particularly Type 2b)
-Increased strength of tendons and ligaments
-Increased recruitment of motor units muscle fibres
-Increased stores of ATP/PC
-Increased tolerance to lactic acid

Question 2

Compare 2 methods of evaluating/measuring
maximum strength. (Hand grip dynamometer / 1 Rep Max)

Answer 2

-Squeeze a piece of equipment called a dynamometer (HGD)
Using free weights to see what is the largest weight you can lift in one contraction (1RM)
-Only tests one area i.e. forearm grip (HGD) / Can be used to test strength in multiple areas (1RM)
-BOTH give score in KGs that can be compared to
normative data to give a strength rating for age/gender

Question 3

What is the definition of maximum strength?

Answer 3

The maximum force a muscle can exert in one contraction.

Question 4

Describe/outline a training session for improving maximum strength.

Answer 4

-Training method: Free weights
-Low reps (4 sets of 4 reps)
-High resistance: 90% of 1RM
-1:5 Work:Rest Ratio
-Example exercises quats, bench press