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. Maximum Strength2. Static Strength3. Explosive/Elastic Strength 4. Dynamic Strength5. 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=6bu9csQC45c

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=3Fwu09xt5_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=0nkofumEUJw

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=PE4w4HL16Zo

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

Frequency

2 – 3 times a week

Intensity

• Depends on the type of strength• General rule:STRENGTH ENDURANCE

High resistance Low resistance

Low repetitions High repetitions

Time

Usually 3 sets

Strength Training Methods

TR AI N I NGM ETHOD S

repetitions

sets

rest-relief

plyom etrics

periodisation

circuit / stagetraining

free w eightsm achine w eights

Strength TrainingINTERVAL 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 Strength2. Elastic Strength3. Endurance Strength

Can you explain why?

Training MethodsMAXIMUM 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 MethodsEXPLOSIVE 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 MethodsSTRENGTH 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

rest-relief