Strength training

• What are the five types of strength?

  Maximum, explosive, static, dynamic, strength endurance
• What is strength endurance?

  The ability to sustain repeated muscular contractions
• What is maximum strength?

  The ability to produce a maximal force in one contraction
• What is explosive strength?

  The ability to produce maximal force rapidly
• What is static strength?

  Force applied against resistance without movement
• What is dynamic strength?

  Force applied with movement and muscle length change
• How does static strength manifest in gymnastics?

  Holding a crucifix position on the rings
• How does dynamic strength contribute to a triple jumper's performance?

  Stronger contractions drive the jumper forward
• Why is strength endurance important in rowing?

  Muscles must contract repeatedly against resistance
• What is the significance of maximum strength in weightlifting?

  It determines the maximum weight lifted in competition
• How does explosive strength benefit a sprinter?

  It helps maintain fast running speed against resistance
• What is the relationship between fibre type and strength?

  Fast fibres produce more force but fatigue quickly
• How does cross-sectional area affect strength?

  Bigger CSA leads to greater strength
• What is the effect of gender on strength?

  Males generally have higher strength than females
• How does age affect strength?

  Strength peaks in early adulthood and declines with age
• What is the protocol for the 1 Rep Max test?

  Choose a high weight for one repetition
• What is a disadvantage of the 1 Rep Max test?

  Difficult to isolate individual muscles
• What are the physiological adaptations from strength training?

  • Muscle hypertrophy
  • Muscle hyperplasia
  • Increased muscle strength
  • Enhanced neuromuscular efficiency
• What factors can affect an individual's strength?

  • Fibre type composition
  • Cross-sectional area
  • Gender
  • Age
  • Strength training
• What are the methods of evaluating strength?

  • Static Force Gauge for maximum strength
  • Hand Grip Dynamometer for maximum strength
  • 1 Rep Max for maximum strength
  • Wingate Test for explosive strength
  • Vertical Jump Test for explosive strength
  • Abdominal Curl Test for strength endurance
• What is the significance of fibre type in strength training?

  • FG fibres produce high force but fatigue quickly
  • FOG fibres produce moderate force and fatigue at a medium rate
  • SO fibres produce low force but resist fatigue well
• What is the relationship between strength and testosterone levels?

  • Higher testosterone levels increase muscle mass
  • Increased muscle mass contributes to greater strength
• How does strength training affect muscle composition?

  • Leads to muscle hypertrophy
  • Can result in muscle hyperplasia
  • Increases overall strength
• What type of strength does the Static Force Gauge evaluate?

  Maximum Strength
• What type of strength does the Hand Grip Dynamometer evaluate?

  Maximum Strength
• What type of strength does the 1 Rep Max test evaluate?

  Maximum Strength
• What type of strength does the Wingate Test evaluate?

  Explosive Strength
• What type of strength does the Vertical Jump Test evaluate?

  Explosive Strength
• What type of strength does the Abdominal Curl Test evaluate?

  Strength Endurance
• What is the protocol for the 1 Rep Max test?

  Choose a high weight for one repetition
• What is an advantage of the 1 Rep Max test?

  Direct, objective measurement of strength
• What is a disadvantage of the 1 Rep Max test?

  Difficult to isolate individual muscles
• What is the protocol for the Hand Grip Dynamometer test?

  Adjust grip, zero dial, squeeze with arm
• What is an advantage of the Hand Grip Dynamometer test?

  Simple and objective measure
• What is a disadvantage of the Hand Grip Dynamometer test?

  Test is not sport specific
• What is the protocol for the Abdominal Curl Test?

  Perform sit-ups at progressive intensities
• What is an advantage of the Abdominal Curl Test?

  Suitable for large groups to perform together
• What is a disadvantage of the Abdominal Curl Test?

  Safety concerns over repetitive strain
• What is the protocol for the Vertical Jump Test?

  Mark highest point reached after jumping
• What is an advantage of the Vertical Jump Test?

  Easy test with minimal equipment