Fichas
Strength training
Fichas del conjunto (42)
- 1TYPES OF STRENGTH-
- 2StaticForce is applied against a resistance without movement occurring (isometric contraction)
e.g. gymnastics handstand - 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 - 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 - 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 - 6Strength enduranceAbility to sustain repeated muscular contractions over a period of time
e.g. swimming - muscles repeat same movement - 7FACTORS AFFECTING STRENGTH-
- 8Cross-sectional area of muscleGreater area = greater strength
- 9Fibre typeGreater % FO + FOG = greater strength over short period of time
Fast-twitch fibres contract with higher force = greater force of contraction - 10GenderMales greater strength
Higher muscle mass and cross-sectional area due to testosterone levels - 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 - 12EVALUATION-
- 13Maximum1 repetition maximum test
- 14~ postivesDirect measurement
Easy procedure
Most muscle groups can be tested - 15~ negativesDifficult to isolate individual muscles
Trial and error may induce fatigue
Potential for injury - 16MaximumGrip strength dynometer
- 17~ advantagesSimple and objective measure
Inexpensive
High reliability - 18~ negativesOnly forearm muscles assessed
Not sport-specific - 19Strength enduranceAbdominal curl test - continuous sit-ups at progressive intensities
- 20~ positivesGood for large groups
Simple/ cheap
Abdominal muscles can be isolated
Valid and reliable - 21~ negativesGood technique needed
Lower back strain
Affected by motivation as test to exhaustion
Not sport-specific - 22ExplosiveVertical jump test - compared to standardised tables
- 23~ positivesData can be converted to calculate power output
Easy, minimal equipment
Can test yourself - 24~ negativesNot isolated to 1 muscle group
Only in legs - 25TRAINING METHODS TO DEVELOP STRENGTHresistance
repetitions
number of sets
work to relief ratio - 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 - 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 - 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 - 29ADAPTATIONS2-5 times a week for 12 weeks
- 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 - 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 - 32Increased strength of tendons and ligamentsincreased joint stability
decreased risk of injury - 33Increased bone density and massincreased absorption of calcium
decreased risk of osteoporosis - 34Overall effects muscle and connective tissueincreased muscle mass
increased speed, strength and power output
increased intensity of performance
hypertrophic physique - 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 - 36Increased enzyme activityincreased efficiency of anaerobic energy production
increased activity pf ATPase, creatine kinase and glycolytic enzymes
delaying OBLA/ fatigue - 37Increased buffering capacityincreased tolerance and removal of lactic acid
delaying OBLA/ fatigue
increased anaerobic threshold - 38Increased muscle massimproved body composition
increased metabolic rate - 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) - 40Increased recruitment of motor units and FG and FOG fibre typesincreased force of contraction
improved coordination & simultaneous stimulation of motor units - 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
- 42Overall neural adaptationsincreased speed, strength and power output
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- - (Exercise physiology) PE Fichas sobre Strength training, creado por Emily H el 08/04/2019.
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- Emily H
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