1. Strength and Flexibility
Chapter 16
Strength and Flexibility

2. Muscle Strength Depends on 1) ______ of fibers activated
Strength & Flexibility are structural constraints Movement is enhanced when S & F and maximized or improved Movement is restricted or decreased in degree as S & F decline
Muscle Strength Depends on
1) ______ of fibers activated
2)_________ of the muscle fiber i.e.______
of the fibers
3)Degree of _________ in activating the fibers (i.e. _______ system coordination with the muscles

3. Length and Cross-sectional area (thickness) grow as one matures.
Types of Muscle Contractions:
Isontonic-
Isometric-
Isokinetic-
STRENGTH TESTING-
1RM isotonic (not for children)
Force Velocity Curve – isokinetic device
Dynamomter- measures ___________ strength
Functional Tests based on bodyweight- measures relative strength
Absolute Strength vs Relative Strength
Sample Tests- 1. 2. 3. 4.

4. Development/Maturation & Strength
Pre-adolescence
Strength _________ as children grow older due to the effects of hormones
Boys and Girls have similar strength unit ~ 13 yrs. of age
Adolescence
Boys _______ muscle mass due to an increase in androgens (sex hormones)
Adult females produce 60-80% of the force of an adult male (on average)
The differences are more pronounced in the __________ & __________ then the ________ & ____________
Adulthood
Initial increase in strength from resistance training is due to improve ____________ subsequent gains (six weeks) are due to increases in muscle fiber _________.
Strength through 20s, 30s, etc.

5. Strength Training Pre-pubescence
Increase in strength but no increase in muscle size
Strength increase due to increased coordinated activation of __________ fibers (___________ coordination increases)
Pre-pubescent weight training is discouraged due to potential damage to the ________ plate and subsequent damage to a child’s _________.
Guidelines for PPWT include: 1. 2.
3.___ reps, ____ weight
4. Emphasis on ______
5. ______weight exercises are recommended but still need to be monitored

6. Adolescence- Adulthood-
Hypertrophy accompanies regular strength training (includes m&f)
Training should be monitored and plyometrics, olympic and explosive lifts , are to used with caution. No RMs, use ____ RMs instead.
Adulthood-
Muscle size increases but takes longer as one ages. As age, lighter weights are recommended as is more rest between workouts to decrease the risk of injury and to allow more time for adaption and recovery.