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 Strength 2.Static Strength 3.Explosive/Elastic Strength 4.Dynamic Strength 5.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.pennate musclemuscle fibrestendontendons

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 45c 45c

Static Strength Definition: The force exerted by the neuromuscular system while the muscle length remains constant! P427. Read b4 video 5_E 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 UJw 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 6Zo 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

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

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 sets of low repetitions ( 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 sets of 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) repetitions at % of 1RM single or multiple sets with short or zero rest- relief