WorksheetsStrength Training
Total questions: 15
Worksheet time: 11mins
Strength is defined as...
The ability to move an object over a specified distance
The ability to apply a force
How much an individual can lift
The ability to sustain repeated muscular contractions
Strength endurance is the ability to sustain ............. ............... contractions over a period of time
(a)
Explosive/elastic strength is very important for the following athletes:
100m sprinter
Marathon runner
High jumper
Rugby player
Identify the physiological factors that affect strength:
Lung capacity
The age and gender of the individual
The muscle fibre type being recruited
The cross sectional area of the muscle
The weather
Recruitment of slow oxidative fibres result in an increase in maximum strength because they exert greater force and a faster speed of contraction
True
False
Which of these are tests used for measuring maximum strength?
Vertical jump
Hand grip dynamometer
Abdominal curl test
1RM
An advantage of the hand grip dynamometer is that...
It's relatively cheap
Most muscles can be tested
Could cause injury
A valid test
The abdominal curl test is a (a) test which assesses strength endurance of the abdominal muscles
A 'set' is defined as ....
number of repeated exercises, one single complete action or lift
number of reps a performer completes
The number of repetitions plus a recovery period
How long the athlete does the lift for
The type of strength training that aims to increase the stretch reflex is ...
Multi-gym
Plyometrics
Weight training
Circuit training
A contraction of a muscle in response to it being stretched, which acts a a protective mechanism is called ....
Stretch mechanism
Overstretched protector
Stretch protector
Stretch reflex
An individual who is training for maximum strength using weight training should use the following guidelines...
10+ reps, 50-70% of 1RM, W:R = 1:2, sets: 3-5
1-5 reps, 80-95% of 1RM, W:R = 1:3, sets: 3-6
6-10 reps, 70-85% RM, W:R = 1:2/3, sets: 4-6
The muscle and connective tissue adaptations that occur as a result of strength training are:
Muscle hyperplasia
Increased strength of ligaments and tendons
Muscle hypertrophy
Increased recruitment of motor units (Type IIa & IIx)
All the physiological changes lead to an increase in force but a reduction in speed of muscle contraction, resulting in an increase in performance intensity and delay in fatigue.
True
False
On a scale of 1 to 5 how well do you understand "Strength training"? (Fully understand = 5, Don't understand at all = 1)
