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:  Static  Explosive  Dynamic

Examples of the Three Types of Strength A scrum in rugby would be an example 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: 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 _____. 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 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). 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. For dynamic strength various exercises such as sprint starts and press ups are often used.

Equipment needed for fitness test: Participant and tester. Grip dynamometer The grip test is a test of strength for the arms especially the forearms Grip strength

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 your results with peers Compare with Norms (National Average) Compare with Norms (National Average) Easy to set up and do Easy to set up and do After re-testing it allows you to see if you have improved 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 your results with peers Compare with Norms (National Average) Compare with Norms (National Average) Easy to set up and do Easy to set up and do After re-testing it allows you to see if you have improved 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). 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. Isometric in which you hold and resist against weight (Hold body in press up position). Useful for developing static strength.Benefits  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. Increase the amount of times in a week you train e.g.. from 3 to 4.

F.I.D. (I)ntensity -How hard you work in each session in each session Lift 85% of 1RM instead of 80%. Lift 85% of 1RM instead of 80%. 5 repetitions instead 4. 5 repetitions instead 4. Increase the from 3 to 4 sets at a time. 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. 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. Progressively Overload Strength Training

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 are required to be stable and still) 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. Strength is important in many activities. (i) What is meant by strength? (2 marks) (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) (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) (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) (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)