strength training

Question 1

Strength Training

Answer 1

• To increase the maximum force that a particular muscle group can generate
• Maximum Strength
• Elastic Strength
• Endurance Strength

Question 2

Strength Training: MAXIMUM STRENGTH

Answer 2

• The maximum amount of weight that can be lifted in one rep
  E.G. Weightlifting

Question 3

Strength Training: ELASTIC STRENGTH

Answer 3

• The ability to exert maximum force in a short period of time
  E.G. Sprinting

Question 4

Strength Training: ENDURANCE STRENGTH

Answer 4

• The ability to exert a force repeatedly over an extended period of time
  E.G. Rowing

Question 5

Types of Muscular Contractions

Answer 5

• Isotonic
• Isometric
• Isokinetic

Question 6

Muscular Contractions: ISOTONIC

Answer 6

• A force against an external load that remains constant throughout the movement

Question 7

Muscular Contractions: ISOMETRIC

Answer 7

• A force performed at a constant angle against an immovable load
  E.G. Holding a half-squat position for a period of time

Question 8

Muscular Contractions: ISOKINETIC

Answer 8

• A force generated during movement at a fixed speed throughout the range of motion around the joint

Question 9

Resistance Training

Answer 9

• The resistance increases the intensity of the exercise and requires the athlete to exert more strength to develop power
• Elastic
• Hydraulic

Question 10

Resistance Training: ELASTIC

Answer 10

• Often used in rehabilitation
• Inexpensive

Question 11

Resistance Training: HYDRAULIC

Answer 11

• Produced by the compression of an air or liquid
• Expensive
• The faster you move the greater the resistance created

Question 12

Weight Training: MUSCULAR ENDURANCE

Answer 12

• Muscle’s ability to repeat the same movement
• 4-5 sets of 20-30 RM with 30sec-1 min rest periods
  E.G. Push up test

Question 13

Weight Training: HYPERTROPHY

Answer 13

• Increase in muscle cross-sectional area
• 2-4 sets of 12-15 RM with 2-3 min rests periods

Question 14

Weight Training: STRENGTH

Answer 14

• 2-4 sets of 8-10 RM with 3-4 min rests periods

Question 15

Weight Training: POWER

Answer 15

• Ability to exert a large force at speed
• 1-3 sets of 2-6 RM with 4 min rest periods

Question 16

Isometric Training

Answer 16

• Muscle produces a force, but no change in muscle length
• Provides increases in strength for static contractions

E.G. Holding pushup position