Strength Training

• Static strength is a force is applied against a resistance without movement occurring (isometric contraction).
• Dynamic strength is force applied against a resistance with movement occurring; also known as a power output.
• Maximum strength is the ability to produce a maximal amount of force in a single muscular contraction.
• Explosive strength is the ability to produce a maximal amount of force in one or a series of rapid muscular contractions.
• Strength endurance is the ability to sustain repeated muscular contractions over a period of time.
• Cross-sectional area of muscle affects strength. Greater cross-sectional area of muscle = greater strength. There is a maximum of 16-30 Newtons per cm2 of muscle.
• Fibre type affects strength. Greater % of FG + FOG = greater strength over a short period of time. Fast twitch fibres contract with higher force = greater force of contraction.
• There are four methods of evaluating strength: one rep max; grip strength dynamometer; UK abdominal curl test; vertical jump test.
• One rep max tests maximal strength and is lifting a high weight for one repitition only.
• Grip strength dynamometer tests maximum strength.
• UK abdominal curl test tests strength endurance, it is continuous sit-ups at progressive intensities to exhaustion.
• The vertical jump tests explosive strength.
• An advantage of one rep max is it is a direct measurement.
• An advantage of one rep max is it is easy to produce.
• An advantage of one rep max is most muscle groups can be tested.
• An advantage of grip strength dynamometer is it is a simple and objective measure of strength.
• An advantage of grip strength dynamometer is it uses inexpensive equipment.
• An advantage of grip strength dynamometer is it is high reliability.
• An advantage of the UK abdominal curl test is it is good for large groups.
• An advantage of the UK abdominal curl test is it is simple and cheap.
• An advantage of the UK abdominal curl test is the abdominal muscles can be isolated.
• An advantage of the UK abdominal curl test is it is valid and reliable.
• An advantage of the vertical jump test is data can be converted to calculate a power output.
• An advantage of the vertical jump test is it is an easy test with minimal equipment.
• An advantage of the vertical jump test is you can test yourself.
• A disadvantage of the UK abdominal curl test is good technique is needed.
• A disadvantage of the UK abdominal curl test is there is a safety concern over the strain on lower back.
• A disadvantage of the UK abdominal curl test is it is not sport-specific.
• A disadvantage of the UK abdominal curl test is the result can be affected by subjects motivation as test is to exhaustion.
• A disadvantage of the vertical jump test is the measure is not isolated to one muscle group.
• A disadvantage of the vertical jump test is it only estimates explosive strength in legs.
• A disadvantage of the grip strength dynamometer is only the forearm muscles are assessed.
• A disadvantage of the grip strength dynamometer is the test is not sport specific.
• A disadvantage of the one rep max test is it is difficult to isolate individual muscles.
• A disadvantage of the one rep max test is trial and error may induce fatigue.
• A disadvantage of the one rep max test is there is a potential for injury.
• All training methods will manipulate: resistance; repetitions; number of sets; work to relief ratio.
• Repetitions: number of times an exercise is repeated or weights lifted
• Sets: a series of repititions followed by a rest period.
• Rest: recovery time between sets