Strength training

define strength

application of force against resistance

define the different types of strength

maximum - force exerted in one single contraction

static - muscle length doesn’t change

dynamic - muscle works at speed to overcome resistance (power)

explosive/elastic - one/a series of rapid movements

strength endurance - repeated contractions over time

describe the factors affecting strength (6)

muscle composition - proportion of FG/FOG muscle fibres, cross-sectional area, length

gender - males tend to be stronger as they tend to have more muscle mass, more testosterone, greater muscle length + greater cross-sectional area

age - 18-30 is peak age for males, 16-25 for females, decreases with age due to loss of muscle mass + decreased testosterone

physical inactivity - atrophy after 48 hours of inactivity (reversibility)

weakest point in range of motion - only as strong as joint’s weakest point

previous strength training - causes muscular hypertrophy

describe test for strength endurance

press up test

as many press ups as possible in 1 minute

advantages of press up test (2)

cheap + easy to administer

minimal equipment required

disadvantages of press up test (2)

only tests upper body strength

dependent on technique

describe test for static strength

wall sit test

sit against wall with knees at 90^o + one leg raised, time until other foot touches floor

advantages of wall sit test (2)

cheap + easy to administer

minimal equipment required

disadvantages of wall sit test (2)

only measures lower body strength

favours shorter limbed performers

describe test for maximum strength

hand grip dynamometer

squeeze dynamometer as hard as possible while lowering from above head

advantages of hand grip dynamometer (2)

cheap + easy to administer

minimal equipment required

disadvantages of hand grip dynamometer (2)

favours climbers + racket sport players

only tests forearm strength

describe test for explosive/elastic strength

vertical jump test

measure standing reach compared to maximum height reached during jump

advantages of vertical jump test (2)

cheap + easy to administer

minimal equipment required

disadvantages of vertical jump test (2)

only measures lower body strength

favours jumpers/basketball players

describe test for dynamic strength

Wingate cycle test

cycle as hard as possible against 7.5% of bodyweight for 30 seconds, computer measures power output

advantages of Wingate cycle test (1)

accurate + reliable

disadvantages of Wingate cycle test (3)

heavily favours cyclists

requires expensive equipment

risk of injury

describe machine weights

use of multigym to complete a range of exercises

advantages of machine weights (5)

easily increase reistance

good for performers recovering from injury

easier to set up than free weights

safer than free weights

isolate muscles

disadvantages of machine weights (3)

doesn’t develop stabilising muscles

requires expensive equipment

risk of injury

describe free weights

any weights not attached to a machine

advantages of free weights (3)

develops stabilising muscles

improves posture + alignment

can be used for any type of strength

disadvantages of free weights (2)

risk of injury

often require a spotter

describe circuit training

series of exercise stations arranged in specific order to work alternate muscle groups

advantages of circuit training (3)

easily change set/reps/intensity

adds variety to training

can be tailored to any muscle group

disadvantages of circuit training (2)

if consecutive stations work the same muscle groups, they don’t have enough time to recover

targets the wrong thing is intensity/recovery is wrong

describe plyometrics

eccentric phase followed by powerful concentric phase, develops stretch reflex for more powerful contraction, develops explosive strength

advantages of plyometrics (3)

overrides stretch reflex

quickly develops power

recruits many FG fibres

disadvantages of plyometrics (3)

risk of injury

thorough warm up required

previous strength training experience required

describe machine/free weights session for aerobic performer

duration - 10+ reps

intensity - low-moderate, 50-70% 1RM

relief - 1:2, 30-60 seconds

sets - 3-5

frequency - 3-5 sessions per week

specificity - aerobic energy system

describe machine/free weights session for anaerobic performer

duration - 1-10 reps

intensity - high, 70-95% 1RM

relief - 1:3, 2-5 minutes

sets - 3-6

frequency - 3-7 per week

specificity - ATP-PC/LA system

describe circuit training/plyometrics session for an aerobic performer

interval duration - 3-5 minutes

interval intensity - low-moderate, 50-70% HRM

interval relief - 1:1

work : relief - 3-4 circuits, more reps/station

frequency - 3-5 per week

specificity - aerobic energy system

describe an interval training/plyometrics session for an anaerobic performer

interval duration - 0-90 seconds

interval intensity - high, 70-85% HRM

interval relief - 90 seconds-3 minutes

work : relief - 3-5 circuits, fewer reps/stations

frequency - 3-7 per week

specificity - ATP-PC/LA energy system

describe functional + performance effects of muscle + connective tissue adaptations of strength training (5)

muscle hypertrophy: functional - increase force of contraction, performance - larger power output

hyperplasia (increased number of fibres): functional - increase force of contraction, performance - larger power output

increased contractile protein: functional - increased growth + repair of muscle, performance - larger power output + intensity

increased bone density + mass: functional - increased peak bone density (stronger), performance - decreased risk of injury + osteoperosis

increased strength of connective tissues: functional - increased joint stability, performance - decreased risk of injury

describe functional + performance effects of neural adaptations of strength training (2)

increased recruitment of FG fibres: functional - increased force of contraction, performance - increased power output

decreased stretch reflex mechanism: functional - increased range of motion before stretch reflex initiated, performance - increased force output

describe functional + performance effects of metabolic adaptations of strength training (2)

increased efficiency of lactic acid removal: functional - muscle can tolerate more LA, performance - delay onset of fatigue

increased muscle mass: functional - increased force of contraction, performance - increased power output