Download Strength

The way we measure strength
1RM
The maximal weight an individual
can lift just once.
• Strength = applying a force against a
resistance
• In most sports the resistance is the athletes
body weight and the emphasis is on being
able to repeat the contraction without
fatigue.
• Activities like weightlifting the resistance will
cause the athlete to work to their maximum
strength
Types of Strength
1.
2.
3.
4.
5.
Maximum Strength
Static Strength
Explosive/Elastic Strength
Dynamic Strength
Strength Endurance
Maximum Strength info
The greatest force the neuromuscular
system is capable of exerting in a single
muscle contraction
What is neuromuscular system??The muscles of
the body together with the nerves supplying
them.
Factors Affecting Maximum
Strength
1. The greater the cross-sectional area of
the muscle the greater the force
generated
2. The greater number of Fast Glycolytic
fibres the stronger the contraction
3. The muscle shape - multipennate shape
like the deltoid generates more force
A type of pennate muscle wherein the diagonal muscle fibres are in multiple rows
with the central tendon branching into two or more tendons.
Maximum strength info
• Few sports depend solely on maximum
strength.
• Although weight lifters are associated with
having high levels of maximum strength but
their actual events require them to apply force
explosively.
How to measure max strength
• P426
• Measurement for maximum strength is 1RM.
• It is specific to different joints and muscles.
• Tests that measure it are Leg dynamometer
and grip dynamometer.
Example of max strength 1RM BENCH
PRESS
• http://www.youtube.com/watch?v=6bu9csQC
45c
Static Strength
• Definition: The force exerted by the
neuromuscular system while the muscle
length remains constant! P427.
• Read b4 video
• http://www.youtube.com/watch?v=3Fwu09xt
5_E
Explosive /Elastic Strength
The ability of the neuromuscular
system to overcome resistance
with a high speed of contraction
Power = (Force x distance)/ time
It is a combination of strength and speed
Explosive & Elastic Strength info
• Copy info from page 427!
• An example of this type of strength
• http://www.youtube.com/watch?v=0nkofumE
UJw
Dynamic Strength
– P429! Copy info
Dynamic strength Key term
‘The ability of the neuromuscular
system to overcome a resistance
with a high speed of contraction’
The test that measures Dynamic
strength is the Wingate Cycle test,
Performed while seated on a cycle
ergometer
• http://www.youtube.com/watch?v=PE4w4HL1
6Zo
Strength Endurance
• Info p430.
• Strength endurance activities are measured by
a number of repetitions performed at a given
percentage of your 1 RM.
• What tests measure strength endurance????
Next lesson strength in more depth
Strength Training Terminology
• Strength training uses certain terminology,
primarily repetition, sets and
resistance.
• You need to understand and know how to
apply these when providing guidelines to
improve strength.
Strength training
• Repetitions are the number of times an
exercise is repeated, for example 10 reps.
• The specified number of reps along with a rest
period forms an individual set
• Example a performer lifting a weight 10 times
is 10 reps once completed forms a single set.
Strength training
• The weight lifted is termed the resistance.
• A strength training programme is normally
expressed as sets multiplied by repetitions at
a given resistance (normally kilos)
e.g
• 3 x 10 x 50kg
what's this mean????
Strength terminology
• You need to understand the term (RM);
Remember 1RM Represents what??????
• Therefore a 10RM represents the maximum
resistance you can lift just 10 times!!!!
Apply the Principles of Training to
Strength Training
Specificity
Look at the type of strength to develop
Which muscle groups need training
The type of muscle contraction
Exercise large muscle groups first
Exercise using the right energy system
Perform the exercise as it is performed in your
sport
• Allow for appropriate recovery for the energy
system used
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•
•
•
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Frequency
2 – 3 times a week
Intensity
• Depends on the type of strength
• General rule:
STRENGTH
ENDURANCE
High resistance
Low repetitions
Low resistance
High repetitions
Time
Usually 3 sets
Strength Training Methods
sets
rest-relief
repetitions
TRAINING
METHODS
periodisation
plyometrics
circuit / stage
training
free weights
machine weights
Strength Training
INTERVAL TRAINING
• this is a training method in which bouts of training are separated by
periods of rest-relief
• during the bouts of training exercises are repeated (repetitions) and
grouped into blocks (sets) with rest relief between sets
• the exercise type and loading, number of repetitions and sets, and
length of rest relief governs the strength effect produced :
– maximum strength
– elastic strength
– strength endurance
Strength Training - Task
Using the size of the resistance and number
of repetitions how would they vary for:
1. Maximum Strength
2. Elastic Strength
3. Endurance Strength
Can you explain why?
Training Methods
MAXIMUM STRENGTH
• choose weight training strength exercises
• 3 - 5 sets of low repetitions (<4) / high loading
(>85% of 1 RM)
• up to 10 minutes rest relief between sets
Training Methods
EXPLOSIVE STRENGTH
• choose exercises which utilise this feature (sprint start,
standing long jump, overhead shot throw)
• single efforts at 100% effort (but operated at speed)
• with full recovery rest relief (1 to 10 minutes)
ELASTIC STRENGTH
• choose plyometric exercises (jumping , bounding,
medicine ball exercises) which utilise eccentric
movements at 100% effort
• 3 - 5 sets of 3 - 10 repetitions
• with medium recovery (1-3 minutes)
Training Methods
STRENGTH ENDURANCE
• use any exercises which can be performed for
many repetitions
• weight training / circuit training / stage training /
resistance training (running uphill or towing a
tyre)
• 15 - 60 repetitions at 30 - 60% of 1RM
• single or multiple sets with short or zero restrelief