Strength Training Flashcards
(26 cards)
what is dynamic strength?
involves movement that’d used in events that take a long period of time to complete. It’s associated with power output e.g rowing action
what is static strength?
takes place where the muscle length stays the same. It is used to stabilize the body e.g. the plank
what is explosive strength?
comes about when a burst of maximum effort is required e.g. kicking a ball
what is maximum strength?
the greatest force that’s possible in 1 single contraction and is shown through a 1 rep max test e.g pb on bench press
what is strength endurance?
the ability to sustain strong repeated muscular contractions whilst withstanding fatigue
how does muscle fibre type affect strength?
greater the number of FG and FOG fibre types the greater the strength
how does cross sectional area affect strength?
the greater the cross-sectional area the greater the strength
how does age affect strength?
strength development peaks around 20-30 years of age and then decreases with age
how does gender affect strength?
males generally have a higher strength than women due to higher testosterone levels
what are advantages of the grip dynamometer test?
simple and easy to measure
cheap to administer
produces reliable data
what are disadvantages of the grip dynamometer test?
only uses muscles in the forearm
not sport specifc
what are advantages to the one rep max test?
easy procedure to follow
equipment is accessible
direct measurement of muscle group isolated
what are disadvantages to the one rep max test?
trial and error at manageable weight can cause fatigue
good technique is essential
potential for injury
what are the advantages of press up and sit up test?
large group can complete test at any time
simple and cheap
valid test with normative values to compare to
what are disadvantages of press up and sit up test?
good technique is a necessity
can be limited to subjects participation levels
not sport specific
what are advantage to the vertical jump test?
formula to calculate power output
simple and cheap equipment
test can be administrated by participant
what are the disadvantages to the vertical jump test?
isolates muscle group
only measures explosive power in legs
what’s weight training?
a form of training that uses progressive resistance against a muscle group
what can free weights help with?
help isolate the muscle and build strength and help posture and alignment
what is plyometric training?
method of strength training involves a series of explosive exercise performed at speed
what effect do plyometric exercises cause?
the muscle to lengthen (eccentric action) before a maximal muscle shortening (concentric action)
how long does it take to gain strength through plyometrics?
8-10 weeks but exercise must be completed correctly
what’s circuit training?
a series of exercise stations completed one after another working multiple muscle groups
what’s good about circuit training?
each station should work a different area of the body to avoid fatigue
