strength training

Created by

Francesca T

Cards (40)

maximal strength  
the ability to produce a maximal amount of force in a singular muscular contraction
explosive strength 
the ability to produce a maximal amount of force in one or a series of rapid muscular contractions
strength endurance  
the ability to sustain repeated muscular contractions over a period of time withstanding fatigue
static strength
force is applied against a resistance without any movement occurring
dynamic strength  
a force is applied against a resistance which changes the length of the muscles
static strength examples  
scrum in rugby, handstand , crucifix on rings
dynamic strength examples  
triple jump steps
explosive strength  
weightlifting, tennis, sprinting into the box in football
maximal strength examples 
weightlifting, push in a rugby scrum
strength endurance examples  
rowing, swimming, wrestling, cycling, running
Age effect on strength
peak female strength = 16 - 25; peak male strength = 18 - 30; strength development peaks at 20 - 30
due to: a decrease in efficiency of the neuromuscular system, decreased testosterone and elasticity = loss of muscle mass
Gender effect on strength  
males are stronger than females (on average)
due to: higher muscle mass and cross-sectional areas of muscles from their higher levels of testosterone
Fibre type effect on strength  
the greater the % of FG and FOG fibres, the greater the strength over a short period of time
due to: large motor neurons forming large motor units with rapid, high force contractions = more recruited fibres causes higher force
Cross-sectional area effect on strength  
the greater the cross-sectional area of the muscle, the greater the strength
due to: maximum of 16 - 30 N of force per square centimetre, so the greater the area the greater the force of contraction
One Rep Max test (ORM)
the subject chooses a high weight achievable in 1 repetition the continually increases the weight until only 1 rep can be achieved
ORM test strengths  
+ direct, objective measurement
+ easy procedure
+ most muscle groups can be tested
+ accessible equipment
ORM test weaknesses  
_ difficult to isolate muscles
_ trial and error can cause fatigue
_ good correct technique is essential
_ potential risk of injury
Handgrip dynamometer  
the subject holds a dynamometer with a straight arm above their head and brings it down whilst squeezing it maximally
handgrip dynamometer strengths  
+ simple, objective measurement
+ inexpensive equipment
+ high reliability
handgrip dynamometer weaknesses  
_ not sport specific
_ only tests forearm muscles
Abdominal conditioning test  
the subject does sit-ups at continuous progressive intensities until exhaustion in time with audio
abdominal curl conditioning test strengths  
+ large groups can test simultaneously
+ simple, cheap equipment
+ valid and reliable test
+ isolates individual muscles
abdominal curl conditioning test weaknesses  
_ good technique is essential
_ risk of lower back injury
_ maximal test until exhaustion so causes demotivation
_ not sport specific
Vertical jump test  
the subject marks the highest point reached with a stretched arm then mark as high as they can jump
vertical jump test strengths  
+ can be self-administered
+ simple test
+ minimal equipment
+ data can estimate power output
vertical jump test weaknesses  
_ not isolated to one muscle group
_ only estimates leg explosive strength
multi-gym  
a fitness system that has multiple components designed to perform a wide range of activities with adjustable weight slacks
Maximum strength guidelines  
ORM intensity = 85 - 95 % (90 %)
reps = 1 - 5
sets = 2 - 6
work:relief = 1:3+
recovery time = 4 - 5 minutes
Explosive strength guidelines  
ORM intensity = 75 - 85 % (80 %)
reps = 6 - 10
sets = 4 - 6
work:relief = 1:3
recovery time = 3 - 5 minutes
strength endurance (advanced) guidelines  
ORM intensity = 50 - 75 % (60 %)
reps = 15 - 20
sets = 3 - 5
work:relief = 1:2
recovery time = 30 - 45 seconds
free weights  
e.g. dumbbells, barbells
+ adds variety and can be sport specific
+ can be adapted for endurance or maximal strength
_ requires good technique and can be unsafe
fixed weights  
e.g. leg press, lat pulldown
+ provides a safe training method
+ can be adapted for endurance or maximal training
_ lacks variation
bodyweight training  
e.g. press ups, pull ups
+ good for endurance
+ no equipment required
_ too little resistance to improve maximal strength
multi gym  
+ allows full body training
+ has adjustable weight slacks
+ safe, limited space
_ generic non sport specific movements
resistance bands  
+ adaptable to many joints
+ provides extra resistance to bodyweight
_ not for maximum gains
cardiac hypertrophy  
training induced enlargement of the heart
capillarisation  
the formation and development of a network of capillaries to a body part
Neural adaptations
-> increased recruitment of motor units and fast fibre types
-> decreased inhibition of the stretch reflex
OVERALL ...
increased speed, strength and power output
Muscle & Connective Tissue adaptations
-> muscle hypertrophy and muscle hyperplasia
-> increased number & size of contractile proteins and myofibrils
-> increased strength of tendons and ligaments
-> increased bone density and mass
OVERALL ...
increased muscle mass, increased speed strength and power output
increased performance intensity
hypertrophic physique can increase self-esteem
Metabolic adaptations  
-> increased ATP, PC and glycogen stores
-> increased enzyme activity
-> increased buffering capacity
-> increased muscle mass
OVERALL ...
increased anaerobic fuel stores and energy production
increased anaerobic threshold and delayed OBLA
increased duration and intensity of performance
increased metabolic rate, increased energy expenditure and weight management