PE - Exercise physiology > Strength training > Flashcards

Strength training Flashcards

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1
Q

Definition of strength

A

The ability of the neuromuscular system to apply a force against a resistance

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2
Q

What are the 2 types of strength?

A

Static and dynamic

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3
Q

What are the 3 types of dynamic strength?

A

Explosive/elastic
Maximum
Endurance

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4
Q

Describe static strength

A

Ability of neuromuscular system to apply a force while the muscle length remains static.
Isometric contraction
No movement occurs

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5
Q

Describe dynamic strength

A

Ability of neuromuscular system to overcome a resistance where muscle length shortens/lengthens.
Concentric/eccentric contraction.
Movement does occur
= Power (speed and strength)

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6
Q

Describe explosive/elastic strength

A

Ability of neuromuscular system to expand a maximal force in one or a series of rapid muscle contractions
Stretch reflex mechanism (elastic recoil)
Involves eccentric contraction

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7
Q

Describe maximum strength

A

Ability of neuromuscular system to exert a maximal force in a single voluntary contraction

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8
Q

Describe endurance strength

A

Ability of neuromuscular system to sustain/withstand repeated muscle contractions (or single isometric contraction) over time

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9
Q

What are the tests for strength?

A 
Grip/leg dynamometers
Vertical jump
Wingate cycle test
Sit up test
Press up test
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10
Q

Describe the grip/leg dynamometer as a test for strength

A

1RM: highest weight lifted once at any specific muscle group/area
Dynamometer: best of 3
Grip and leg/back attempts
Tests maximum strength

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11
Q

Describe the Vertical jump as a test of strength

A

Difference between the standing reach height and their vertical jump height.
Best of 3
Test for explosive/elastic strength

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12
Q

Describe the wingate cycle test

A

Maximal 30 seconds sprint on a cycle ergometer against a weighted resistance and software to show graphs/data of anaerobic leg power.
Test for dynamic strength

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13
Q

Describe the sit up test

A

NCF progressive sit up test to exhaustion in time to quicker bleep. Rating based on the time and number of sit ups completed. Arms folded across chest/feet flat.
Test for endurance strength

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14
Q

Describe the press up test

A

Rating based on the number of press ups to exhaustion. Hands straight body/arms shoulder width apart, down to 90 degrees angle.
Normative data tables.
Test for endurance strength

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15
Q

Advantages of grip/leg dynamometer

A

Cheap equipment, simple/repeatable tests reliable for specific muscle groups, normative data tables

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16
Q

Disadvantages of grip/leg dynamometer

A

Normative data tables vary. Limited tests for isolated areas/muscle groups eg forearm. Increase risk of injury/safety. 1RM requires trial and error before retrial. Not sport specific

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17
Q

Advantages of vertical jump test

A

Valid test for legs and reliable over time. Simple and cheap. Practical and can self-administer. Normative data tables.

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18
Q

Disadvantages of vertical jump test

A

Valid for leg muscles only. Need to devise different tests for different areas of the body. Technique can reduce reliability (diagonal jump away from wall/poor arm swing)

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19
Q

Advantages of wingate cycle test

A

Valid and reliable. Accurate data for leg power, peak power, time to peak power/decline (ATP/PC and LA system), Will show improvements.

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20
Q

Disadvantages of wingate cycle test

A

Very expensive so not accessible. Valid for leg power only. Max test so issue of motivation. Favours cyclist, less specific to runners/swimmers.

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21
Q

Advantages of sit up test

A

Highly valid & reliable if done correctly. Cheap so accessible. Large groups can do it so practical. Mainly isolates abdominals. Normative data tables.

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22
Q

Disadvantages of sit up test

A

Good technique essential. Test to exhaustion = need motivation. Not 100% valid as also uses iliopsoas. Only tests that area of the body. Normative data tables can vary. Strain on lower back.

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23
Q

Advantages of press up test

A

Valid for upper body. Reliable if protocol followed. Cheap so accessible. Simple/practical/large group access. Normative data tables.

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24
Q

Disadvantages of press up test

A

Good technique essential for test. To exhaustion so motivation needed. Only valid for upper body. Relies on core stability for good technique

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25
What does a valid test mean?
Tests what it says it should
26
What does a reliable test mean?
Repeatable
27
What does an accessible test mean?
Cost (cheap=accessible)
28
What does a practical test mean?
How many people can do it at once (lots=practical)
29
What are the 5 factors affecting strength?
``` Fibre types Muscle cross sectional area Gender Age Strength training ```
30
How does fibre type effect strength?
The greater the % of fast twitch (type 2a/2b) muscle fibres the greater the strength/force generated
31
How does muscle cross sectional area effect strength?
The greater the cross-sectional area (size) of a muscle the greater the strength/force of a muscle contraction generated
32
How does gender effect strength?
Males generally have greater strength than females
33
How does age effect strength?
Strength decreases with age from it's peak, (females 16-25 years old), (males 20-30 years old)
34
How does strength training effect strength?
Applying a force against a resistance increases strength
35
Explain the effect fibre types have on strength
Fast twitch fibres have - larger, thicker myelin sheath; larger motor units - Which stimulates more muscle fibres and with a greater speed to produce a higher force and speed of muscle contraction
36
Explain the effect muscle cross sectional area has on strength
larger, thicker myelin sheath; larger motor units, which stimulates more fast twitch fibres and with a greater speed to produce a higher force and speed of muscle contraction Increases the per square cm of muscle which increases the force and speed of muscle contraction.
37
Explain the effect gender has on strength
Due to the male increased hormone testosterone, males have an increased cross-sectional area
38
Explain the effect age has on strength
Decrease in muscle mass/cross-sectional area due to decreased testosterone, elasticity of CT and efficiency of neuro-muscular system
39
Explain the effect strength training has on strength
Overload increases muscle hypertrophy | If no training then reversibility
40
What is the principle of overload?
The body must work harder to cause it to adapt
41
What are the 5 training methods?
``` Weight (free weights) Weight (multi gym) Circuit training Interval training Plyometrics ```
42
Definition of reps
Number of times an exercise is repeated
43
Definition of sets
A set number of repetitions and relief that are completed
44
Definition of rep max
Maximum number of repetitions that can be performed
45
Definition of weight/resistance
Based on % of 1RM
46
Definition of work-relief
Relief duration in relationship to work duration
47
What are the guidelines for maximum strength training?
``` 85-95% of 1RM 1-5 reps 2-6 sets 1-3+ W-R ratio 4-5 minutes between sets ```
48
What are the guidelines for explosive strength training?
``` 75-85% of 1RM 6-10 reps 4-6 sets 1-3 W-R ratio 3-5 minutes between sets ```
49
What are the guidelines for endurance strength training?
``` 50-75% of 1RM 15-20 reps 3-5 sets 1-2 W-R ratio 30-45 seconds between sets ```
50
What are freestanding weights?
Non-mechanical weights
51
What are multi gym weights?
A range of specialised exercise machines that incorporate resistance exercises called stations, each with an adjustable weight stack
52
What are the advantages of freestanding weights?
Specific strength development Flexible - can do all types of strength Can be used to work specific muscle groups Target specific joints/movement patterns Indirect muscles also work isometrically as fixators to stabilise the joints Increase both dynamic and isometric/static strength Maintains/improves posture/ joint alignment
53
What are the disadvantages of freestanding weights?
Increased risk of injury/danger | Need a partner 'spotter' to lift heavy weights
54
What are the advantages of multi gym weights?
Good for general strength development Each stations weight stack can be adjusted to target specific types of strength/specific groups of muscles Safer as the machine controls weight/motion Space efficient (lots of stations in a small space)
55
What are the disadvantages of multi gym weights?
Indirect muscles do not always act as fixators | Poor specificity of movement pattern (machine controls movement)
56
What is the principle of variance?
Must vary weight training to maintain motivation | Simple sets, super sets, pyramid system, inverse pyramid system
57
What is a simple set?
Perform a specific number of reps and sets and increase the resistance as strength increases
58
What is a super set?
Exercise the 2 antagonistic muscle groups so there is no need for rest/as much rest
59
What is a pyramid set?
Starting with a low weight and high reps. | Gradually increase the weight and decrease the reps in each set
60
What is a inverse pyramid set?
Start with the heaviest weight (after warm up) | Gradually decrease the weight and increase the reps in each set
61
What is plyometric training?
Incorporating jumps, hops and bounding type exercises to increase the speed at which a muscle concentrically shortens. Important for sports requiring explosive strength
62
What is the theory of plyometrics?
Based upon knowledge of the stretch reflex to increase the speed/force that a muscle shortens. Muscles quickly and eccentrically lengthened initiate a powerful and elastic recoil reaction (stretch reflex) to prevent injury. If a voluntary concentric contraction immediately follows, the recoil force is added to the concentric contraction and increases the total force/speed produced
63
What are the benefits of plyometric training?
Significantly improves explosive strength. | Mostly lower body but can be easily adapted for all body parts
64
What are the disadvantages of plyometrics?
Increased risk of injury due to speed of stretch Eccentric strength caused muscle tears/DOMS Only experienced/good pre-strength performers Warm up and active recovery essential to limit/prevent exercise induced muscle damage/DOMS
65
What are the specific guidelines for plyometric training?
F - 2-3 sessions a week, 2 rest days between sessions I - Medium/high intensity, at full speed, body weight or object. T - 2-6 reps, full relief (1-3 minutes), beginners - 40 contacts per sessions, experienced up to 200 contacts per sessions.
66
Describe circuit training
A series of exercises termed stations that form one complete circuit. Normally ordered to alternate muscle groups working to allow muscles time to recover Performers body weight is often the resistance Mainly develops strength endurance but can change
67
How do you change the energy system/type of strength developed?
Changing Intensity (number of circuits/stations/reps Duration (length of time at station) Relief interval (recovery time compared to activity) Number of work : relief intervals
68
Positives of circuit training/interval training
Most effective for developing strength endurance Relief interval allows muscle recovery Alternating muscle groups (super set) allows recovery while muscle group is working Can be used with large groups of varying fitness Flexible/specificity - easily adapted to a skill/sport circuit and develop any type of strength Free weights, multi gyms and plyometrics can all be made into circuits
69
What adaptations occur first?
Neural (first 1-4 weeks)
70
What conclusions can you observe during 6 months of strength training?
Significant increase in total strength (potential 25-100% increase in 6 months) Neural adaptations account for initial increase in strength (first 4-6 weeks) Thereafter predominantly physiological adaptations that increase strength.
71
What are the structural effects/adaptations on neural pathways?
Increased recruitment of motor units and FG/FOG fibre types Reduction in proprioreceptor inhibition (golgi tendon organs and muscle spindles) and decreased/delayed stretch reflex mechanism.
72
What are the functional effects on neural pathways?
Increased force of muscle contraction due to: Improved coordination and simultaneous stimulation of motor units/muscle fibres. Increased force of agonist contraction due to: Decreased inhibition from the antagonist Increased stretch before recoil so faster/stronger recoil.
73
What is the net effect of neural adaptations?
Increased speed/force of contraction and power output of muscles
74
What are the structural effects on the muscle/connective tissue?
Muscle hypertrophy (muscle cell size), cross sectional area 20-45% increase. Muscle hyperplasia (number of muscle fibres) Increased number and size of muscle protein filaments and myofibrils (contractile unit of muscle fibre) Increased strength of tendons/ligaments Increased bone density/mass
75
What is the functional effects on the muscle/connective tissue?
Increased force of muscle contraction due to: Maximum and explosive training increases size/number of FG fibres Endurance training increases the size/number of FOG fibres Increased force of contraction, increased number/thickness of actin/myosin filaments (contractile cross-bridges) Increased number of myofibrils Increased joint stability. Decrease risk of osteoporosis/injury
76
What is the net effect on muscle/connective tissue?
Increased muscle mass, speed, strength, power output, posture and alignment.
77
What are the structural effects/adaptations on metabolic functions?
Increased energy stores of ATP, PC and glycogen (muscle and liver) Increased buffering capacity (via aerobic training) Increased enzyme activity (ATPase, creatine kinase, glycogen phosphorylase and PFK) Increased hypertrophy (Increased muscle/lean mass)
78
What are the functional effects on metabolic functions?
Increased anaerobic thresholds/capacity for: ATP/PC and LA systems (power activities) Increased tolerance/removal of LA Increased efficiency of PC/LA systems so delayed onset of OBLA and muscle fatigue Increased anaerobic thresholds Increased RMR and total EE so improved body composition/weight control
79
How does bicarbonate soda improve LA tolerance?
Buffer to acid/neutralises the acid so increased duration of dynamic strength/power.
80
What are the positive strength endurance adaptations?
Cardiac hypertrophy Decreased blood pressure/increased capillarisation/rbc's/Hb Increased strength of respiratory muscles Increased muscle myoglobin/mitochondria/aerobic enzymes
81
What are the functional effects of cardiac hypertrophy?
Decrease resting heart rate (bradycardia) | Increase stroke volume/Q at rest/ exercise
82
What are the functional effects of Decreased blood pressure/increased capillarisation/rbc's/Hb?
Decreased risk of CHD and stroke | Increased transport of oxygen
83
What are the functional effects of Increased strength of respiratory muscles
Increased efficiency mechanics of breathing | Increased VE
84
What are the functional effects of Increased muscle myoglobin/mitochondria/aerobic enzymes
Increased efficiency of aerobic energy system Delayed OBLA/muscle fatigue Increased recovery (during and after exercise)
85
What is the net effect of strength endurance training?
Increase the intensity/duration of aerobic performance | Improved health
86
What are the negative structural effects of maximum strength training?
Excessive cardiac hypertrophy/decrease in left ventricle volume and EDV Increased blood pressure due to obstruction of muscle arteries. Hering Breuer reflex Excessive muscle hypertrophy
87
What are the negative functional effects of Excessive cardiac hypertrophy/decrease in left ventricle volume and EDV
Thicker walls increase distance for diffusion | Decreased oxygen/CO2 diffusion/transport
88
What are the negative functional effects of Increased blood pressure due to obstruction of muscle arteries.
Increased in both systolic and diastolic Bp Heart has to work harder against this Bp Increased risk of CHD/strokes
89
What are the negative functional effects of Hering Breuer reflex
Pressure prevents breathing (epiglottis can't open) | Increased risk of fainting/arterial rupture
90
What are the negative functional effects of Excessive muscle hypertrophy
Increased muscle mass to carry 24/7 Early fatigue and few aerobic benefits Decreased RoM at joints
91
What is the conclusion for maximum strength training?
Apply moderation when performing isometric exercise | Avoid isometric activity if you already have hypertension
PE - Exercise physiology
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