Strength training Flashcards Preview

Physiology, anatomy and biomechanics (2) > Strength training > Flashcards

Flashcards in Strength training Deck (29)
Loading flashcards...
1
Q

Name the five types of strength

A

Dynamic, static, maximal, endurance and explosive

2
Q

Describe and give an example of dynamic strength

A

Force applied against a resistance causing muscles to change length e.g. receiving a pass in hockey

3
Q

Describe and give an example of static strength

A

Force applied against a resistance but muscles do not move e.g. gymnastic hold in the hoops

4
Q

Describe and give an example of maximal strength

A

The ability to produce maximum force in one or a series of rapid muscular contractions e.g. weight lifting

5
Q

Describe and give an example of endurance strength

A

The ability to sustain repeated muscular contractions without fatigue e.g. rowing

6
Q

Describe and give an example of explosive strength

A

The ability to produce maximum force in one muscular contraction e.g. long jump

7
Q

Name the four factors affecting strength

A

Are, gender, fibre type and cross sectional area

8
Q

Describe how age affects strength

A

Peak strength for females is between 16-25 and males 18-30
Age causing strength to decline is due to a declining efficiency of the neuromuscular system, elasticity and testosterone decreasing muscle mass

9
Q

Describe how gender affects strength

A

Testosterone allows greater cross sectional area and uncle mass
When strength is expressed per unit of cross sectional area, there is no gender difference

10
Q

Describe how fibre type affects strength

A

Fast twitch muscle fibres have large motor neurones and so large motor units increasing force

11
Q

Describe how cross sectional area affects strength

A

Maximum of 16-30N per cm squared of muscle

12
Q

Name four methods of evaluating strength

A

Vertical jump, UK abdominal curl, grip strength dynamometer and one rep max

13
Q

Describe the vertical jump test

A

(Exposive)
Marks highest point with arms stretched and then again when the performer jumps, the difference is measured against a standardised score
:) minimal equipment
:( only measures leg strength

14
Q

Describe the UK abdominal curl test

A

(Endurance)

Performer completes sit ups at progressive intervals until exhaustion

15
Q

Evaluate the UK abdominal curl test

A

:) cheap and simple

:( good technique is essential and not sport specific

16
Q

Describe the grip strength dynamometer test

A

(Maximal)
Performer hold the dynamometer above their head and brings it down to their side clenching as hard as possible, they repeat this three times and they’re assessed against a standardised table

17
Q

Evaluate the grip strength dynamometer test

A

:) simple and cheap

:( only assess forearm strength and not sport specific

18
Q

Describe the one rep max test

A

(Maximal)
The performer chooses a free weights station and starting weight, this is then increased until only one rep can be achieved

19
Q

Evaluate the one rep max test

A

:) objective measure of isotonic maximum strength
:) ca be used for large muscle groups
:( difficult to isolate one muscle
:( time consuming to prevent injury and fatigue

20
Q

Name four methods of strength training

A

Plyometric, circuits, multi-gyms and free weights

21
Q

Describe plyometric training

A

Sprinters, throwers and jumpers
Series of explosive movements
Principle: muscles generate a greater force of contraction if they are pre-stretched
Eccentric before a concentric contraction to store elastic energy which when released increases power
Stretch fix initiated to recruit more motor units and prevent over stretching

22
Q

Describe circuit training

A

Number of stations arranged to alternate muscle groups
Usually body weight
Adapted for skill/ strength/ energy system
Caters for large groups
Allows structural adaptations/ variety/ tolerance to lactic acid
Manipulated by intensity/ duration/ relief interval etc.

23
Q

Describe free weights

A
Use of free standing weights 
Easily alter resistance/ reps/ sets to target strength type 
Specific to muscle group
Potentially dangerous without a spotter 
Use of 1RM to calculate resistance
24
Q

Describe multi-gyms

A

A wide range of exercises using gym machines
Adjustable resistance depending on strength type
Space efficient and safer than free weights
Full body workout
Generic so difficult to create a sport specific movement

25
Q

Name four muscular skeletal adaptations from strength training

A
  • Strength of connective tissue
  • Bone mineral density
  • Thicker cartilage
  • More myoglobin and glycogen stores
26
Q

Name five cardio-vascular adaptations

A
  • RBC and haemoglobin
  • Elasticity of arterial walls
  • Capillary density
  • Hypertrophy and cardiac walls thicken
  • Blood volume increases
27
Q

What are the functional effects of strength training?

A
  • Delayed OBLA and increased buffering capacity
  • Efficiency of enzymes and anaerobic energy production
  • Alactic energy production
  • Metabolic rate
28
Q

Name one psychological adaptation of strength training

A

Self esteem and confidence

29
Q

Name six physiological adaptations of strength training

A
  • Additional motor units recruited
  • Synchronisation of motor unit activation
  • Stores of glycogen/ ATP/ PC
  • Muscle hypertrophy
  • Buffering capacity improved
  • Moe glycolytic enzymes