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Flashcards

Strength training

Emily H PE - English 42 cards

Cards in this deck (42)

  1. 1TYPES OF STRENGTH-
  2. 2StaticForce is applied against a resistance without movement occurring (isometric contraction)
    e.g. gymnastics handstand
  3. 3DynamicForce is applied against a resistance with movement occurring
    = power output (amount of work performed per unit of time, W)
    e.g. hop step and jump phases of triple jump
  4. 4MaximumAbility to produce a maximal amount of force in a singular muscular contraction e.g. 1RM (repetition maximum)
    e.g. weightlifter performing deadlift, push in rugby scrum
  5. 5Explosive (elastic)The ability to produce a maximal amount of force in one or a series of muscular contractions
    e.g. long jump run up, driving for an interception netball
  6. 6Strength enduranceAbility to sustain repeated muscular contractions over a period of time
    e.g. swimming - muscles repeat same movement
  7. 7FACTORS AFFECTING STRENGTH-
  8. 8Cross-sectional area of muscleGreater area = greater strength
  9. 9Fibre typeGreater % FO + FOG = greater strength over short period of time
    Fast-twitch fibres contract with higher force = greater force of contraction
  10. 10GenderMales greater strength
    Higher muscle mass and cross-sectional area due to testosterone levels
  11. 11AgePeak strength:
    females 16-25
    males 18-30
    then decreases with age
    Decrease in efficiency of neuromuscular system, elasticity, testosterone and reduction in muscle mass
  12. 12EVALUATION-
  13. 13Maximum1 repetition maximum test
  14. 14~ postivesDirect measurement
    Easy procedure
    Most muscle groups can be tested
  15. 15~ negativesDifficult to isolate individual muscles
    Trial and error may induce fatigue
    Potential for injury
  16. 16MaximumGrip strength dynometer
  17. 17~ advantagesSimple and objective measure
    Inexpensive
    High reliability
  18. 18~ negativesOnly forearm muscles assessed
    Not sport-specific
  19. 19Strength enduranceAbdominal curl test - continuous sit-ups at progressive intensities
  20. 20~ positivesGood for large groups
    Simple/ cheap
    Abdominal muscles can be isolated
    Valid and reliable
  21. 21~ negativesGood technique needed
    Lower back strain
    Affected by motivation as test to exhaustion
    Not sport-specific
  22. 22ExplosiveVertical jump test - compared to standardised tables
  23. 23~ positivesData can be converted to calculate power output
    Easy, minimal equipment
    Can test yourself
  24. 24~ negativesNot isolated to 1 muscle group
    Only in legs
  25. 25TRAINING METHODS TO DEVELOP STRENGTHresistance
    repetitions
    number of sets
    work to relief ratio
  26. 26Weight trainingCan ...
    develop any type of strength
    be specific to a muscle group
    involve very high resistance and low reps
    use free weight or machines
    be dangerous
  27. 27Plyometric trainingTo improve explosive strength
    short series of explosive exercise at speed - medium/ high intensity
    e.g. hopping, jumping
    2-6 reps with full recovery in between
    100-200 contacts per lesson
    2-3 times a week
    sprinters, throwers, netball etc
    involves eccentric contraction before concentric one
    lower body injury risk
  28. 28Circuit and interval trainingSet number of stations to alternate muscle groups
    Usually body weight exercises
    3-6 circuits, 10-15 stations, 10-20 reps
    relief interval 0-30s
  29. 29ADAPTATIONS2-5 times a week for 12 weeks
  30. 30Muscle hypertrophy & Muscle hyperplasia= increased muscle cell size
    = increased number of muscle fibres
    increased force of contraction
    maximum and explosive training > increased size of FG fibres
    strength endurance training > increased size of FOG fibres
  31. 31Increase in number/ size of contractile protein and myofibrilsincreased force of contraction
    increased actin/ myosin filaments and cross bridges
    myofibrils become thicker due to increased protein synthesis
  32. 32Increased strength of tendons and ligamentsincreased joint stability
    decreased risk of injury
  33. 33Increased bone density and massincreased absorption of calcium
    decreased risk of osteoporosis
  34. 34Overall effects muscle and connective tissueincreased muscle mass
    increased speed, strength and power output
    increased intensity of performance
    hypertrophic physique
  35. 35ATP, PC and glycogen stores within the muscle increaseincreased capacity for alactic (very high intensity) energy production
    increased energy for speed and power based activities
  36. 36Increased enzyme activityincreased efficiency of anaerobic energy production
    increased activity pf ATPase, creatine kinase and glycolytic enzymes
    delaying OBLA/ fatigue
  37. 37Increased buffering capacityincreased tolerance and removal of lactic acid
    delaying OBLA/ fatigue
    increased anaerobic threshold
  38. 38Increased muscle massimproved body composition
    increased metabolic rate
  39. 39Overall effects metabolic adaptationsincreased aerobic fuel stores
    increased intensity/ duration of performance and delaying of OBLA/ fatigue
    increased metabolic rate (increased energy expenditure and manage weight)
  40. 40Increased recruitment of motor units and FG and FOG fibre typesincreased force of contraction
    improved coordination & simultaneous stimulation of motor units
  41. 41Decreased inhibition of the stretch reflexincreased force of contraction from the agonist muscle allowing the antagonist to stretch further and the agonist to contract with more force
  42. 42Overall neural adaptationsincreased speed, strength and power output

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- PE (Exercise physiology) Flashcards on Strength training, created by Emily H on 08/04/2019.
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Emily H
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