Strength

• What is the neuromuscular system?

  The connection between muscles and nervous system
• Why is strength important in fitness?

  It is vital for most forms of activity
• What types of strength are mentioned?

  Static and dynamic strength
• What is static strength?

  Force applied without movement occurring
• How is static strength created?

  By isometric muscle contractions
• In which sport is static strength important?

  Gymnastics
• What characterizes dynamic strength?

  Movement occurs while applying force
• What is dynamic strength also known as?

  Power output
• Which phases of the triple jump require dynamic strength?

  Hop, step, and jump phases
• What is maximum strength?

  Maximal force in a single contraction
• What does one rep max (1RM) represent?

  Maximum weight lifted in one contraction
• Which sport uses maximum strength during a single throw?

  Judo
• Who is Eddie Hall?

  A UK entrant in World's Strongest Man
• What did Eddie Hall lift in the 2015 deadlift?

  462 kg
• What is explosive strength?

  Maximal force in rapid contractions
• What mechanism contributes to explosive strength?

  The stretch-reflex mechanism
• Which athletes need explosive strength?

  Sprinters and jumpers
• What is strength endurance?

  Sustaining repeated contractions over time
• In which sports is strength endurance essential?

  Rowing and swimming
• What is the effect of cross-sectional area on strength?

  Greater area leads to greater strength
• How much force can muscle cross-section produce?

  16–30 Newtons per cm²
• Which fibre types contribute to greater strength?

  Fast glycolytic and fast oxidative glycolytic
• Why do males generally have higher strength than females?

  Higher muscle mass and testosterone levels
• At what age do females reach peak strength?

  16–25 years
• What happens to strength with age?

  It decreases due to various factors
• Why is baseline testing important for strength training?

  To design effective training programmes
• What does the vertical jump test measure?

  Maximum explosive strength
• What does the abdominal curl test assess?

  Strength endurance
• What is the purpose of the grip strength dynamometer?

  To measure grip strength
• What is the relationship between weight training and strength?

  Weight training develops various types of strength
• How should an Olympic weightlifter train for maximum strength?

  At very high intensities
• What factors affect strength and their explanations?

  • Cross-sectional area: Greater area increases strength.
  • Fibre type: More fast-twitch fibres enhance short-term strength.
  • Gender: Males generally stronger due to muscle mass.
  • Age: Peak strength declines with age.
• What are the training factors to improve strength?

  • Weight or resistance: Based on percentage of 1RM.
  • Repetitions: Number of times an exercise is repeated.
  • Sets: Series of repetitions with rest periods.
  • Work to relief ratio: Volume of relief vs. work performed.
• What are the guidelines for developing each type of strength?

  • Maximum: 90-100% 1RM, 1-5 reps, 2-6 sets.
  • Explosive: 75-90% 1RM, 6-10 reps, 4-6 sets.
  • Endurance: 25-60% 1RM, 15-25 reps, 4-6 sets.
• What are the methods for evaluating strength?

  • Maximum strength: One repetition maximum test.
  • Grip strength: Grip strength dynamometer.
  • Strength endurance: Abdominal curl test.
  • Explosive strength: Vertical jump test.
• What are repetitions in exercise training?

  Times an exercise is repeated or weight lifted
• What are sets in exercise training?

  Series of repetitions and relief period
• What does the work to relief ratio indicate?

  Volume of relief in relation to work performed
• What are the types of strength training and their characteristics?

  • Maximum: 90-100% intensity, 1-5 reps, 2-6 sets, 1:5 work rest ratio, 4-5 mins recovery
  • Explosive: 75-90% intensity, 6-10 reps, 4-6 sets, 1:3 work rest ratio, 9-12 mins recovery
  • Power: 70-85% intensity, 10-20 reps, 3-5 sets, 1:2 work rest ratio, 30-60 secs recovery
  • Endurance (basic): 25-60% intensity, 15-25 reps, 4-6 sets, 1:2 work rest ratio, 60 secs recovery
• What is the recommended approach for revising strength training guidelines?

  Use one number, not a range