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Strength
Strength
Strength is the maximum amount of force a
muscle, or group of muscles, can exert in a
single effort
The three main types of strength are:
1.
2.
3.
Static
Explosive
Dynamic
Examples of the Three Types of
Strength

A scrum in rugby would be an example of_____ strength:
Static: players using their static strength to stop other team
pushing the scrum.

Throwing a javelin would be an example of_____ strength:
Explosive: Explosive strength is used in single actions when
maximum energy in needed.

Swimming short distances would be an example of _____ .
Dynamic strength as a swimmer will continuously work the
arm and shoulder muscles to gain propulsion
Measuring strength
There are various test for measuring static, explosive
and dynamic strength.

A grip dynamometer is used to measure static
strength in the hand and forearm.

A standing long jump test is often used to measure
explosive strength (power).

For dynamic strength various exercises such as
sprint starts and press ups are often used.
Grip strength
The grip test is a test of strength for the arms especially the
forearms
Equipment needed for fitness test:
• Participant and tester.
• Grip dynamometer
Protocol
The handgrip size should be adjusted to a comfortable position
for each client, such that the joint of the forefinger is bent at a
right angle to the middle grip bar.
Stand erect, with arm out to side, the elbow joint fully extended
and forearm and wrists in neutral position. The dynamometer
dial should face away from the body.
Squeeze the handle as hard as possible as return arm to side,
hold in place for 5 seconds and record the peak value.
Repeat 3 times.
Measure the grip strength of the dominant and non-dominant
hands and add together.
Understanding Fitness Tests
Fitness Test: Grip test.
•
•
•
•
Fitness testing gives you specific information
which allows you to:
Compare your results with peers
Compare with Norms (National Average)
Easy to set up and do
After re-testing it allows you to see if you have
improved
Training to Improve your Strength
Weight training is an effective way to
improve all types strength. Exercises will
vary according to the type of strength requiring
improvement (static, explosive and dynamic).
When completing a weight training programme
you need to consider how many repetitions and
sets of different exercises to complete.
Understanding Fitness Tests
Fitness Test: Grip test.
•
•
•
•
Fitness testing gives you specific information
which allows you to:
Compare your results with peers
Compare with Norms (National Average)
Easy to set up and do
After re-testing it allows you to see if you have
improved
Strength Training
To improve your strength you need to
work muscle groups for short intervals at
a relatively high level of intensity.
High Resistance (Heavy Weights)
Low Repetitions (Lifting weights 4 or 5
times in a row)
Weight Training


Isotonic exercises in which you move the weight
through the range of movement required. Useful for
developing dynamic strength (2 handed curl with
weights).
Isometric in which you hold and resist against weight
(Hold body in press up position). Useful for developing
static strength.
Benefits
1.
Develops both general and specific muscles
2.
Progressive overload can be achieved through
increasing the weight or the number of repetitions.
Progressively Overload Strength
Training
F.I.D.
(F)REQUENCY – How often you train each
week
•
Increase the amount of times in a week you
train e.g.. from 3 to 4.
Progressively Overload Strength
Training
F.I.D.
(I)ntensity - How hard you work in each
session in each session
•
•
•
Lift 85% of 1RM instead of 80%.
5 repetitions instead 4.
Increase the from 3 to 4 sets at a time.
Progressively Overload Strength
Training
F.I.D.
(D)uration •
How long you work for
Increase the amount of time a training session
last thus increasing the amount of work you do
in a training session e.g.. 30 mins to 35 mins.
Monitoring the Effectiveness of
Strength Training
It is important to monitor training:
• To avoid over-training
• To see if your training is working
One way to see if your training is working is to re-test
yourself (Grip Test) after so many weeks of training.
Another way to see if your training is improving is if
your performance during your activity is improving.
Muscle Contractions
There are 3 types of muscle contractions:
1.
Isometric (exercises are used when muscles
required to be stable and still)
are
2.
Isokinetic (exercises are used to when muscles
require control through a range of movements)
3.
Isotonic (exercises involve the same weight but the
muscles involved either shorten or lengthen as
necessary)
The Effects of Increased Strength on
Performance
There are many performance benefits to
strength. These benefits will be specific to
different activities.
Improved strength should ensure that you
have the capacity to complete actions which
require strength and co-ordination; e.g.,
hitting a long pass in football.
Strength Tasks
1. Think of an individual activity where you need
upper body strength. Give a description of why you
need upper body strength.
2. Think of a team activity where you need upper body
strength. Give a description of why you need upper
body strength.
3. Think of an individual activity where you need
lower body strength. Give a description of why you
need lower body strength.
4. Think of a team activity where you need lower body
strength. Give a description of why you need lower
body strength.
Homework
General 2004 Q8
Strength is important in many activities.
 (i) What is meant by strength? (2 marks)
 (ii) Complete the sentence below by filling
in the missing words: When training to
develop strength, you should use --resistance and --- repetitions. (2 marks)

Homework
General 2004 Q8
(i) Choose a skill or technique where
strength in the upper body is important.
Activity, Skill/technique. Explain why upper
body strength is important in this
skill/technique. ( 2 marks)
 (ii) Choose a skill or technique where
strength in the lower body is important.
Activity, Skill/technique. Explain why lower
body strength is important in this
skill/technique. (2 marks)
