Strength training

• Static strength


  Force applied with no movement occurring
• Static strength


  • Initial shove of a rugby scrum
  • Isometric type contractions
  • Trying to lift a bar in weightlifting that just will not budge
• Max strength


  Maximum force produced in a single voluntary contraction
• Max strength vs static strength

  Max strength could be a concentric contraction, not just isometric
• Endurance and strength endurance


  Sustained or repeated contractions over time
• Endurance and strength endurance


  • Olympic rower pulling the oar against the water over and over again for 8 minutes
• Dynamic strength


  Force applied with any kind of movement
• Strength endurance and max strength are typically dynamic in nature because they include motion
• Elastic or explosive strength


  Fast speed of elastic contraction
• Elastic or explosive strength


  • Sprint start
  • Jumping particularly high for a rebound in netball or basketball
  • The hop step in the triple jump
• Relationship between types of strength and rate of contraction


  Static - very low rate, Max - quite slow, Endurance - a bit quicker, Dynamic - fairly movement based, Elastic - very fast
• Relationship between types of strength and force of contraction


  Endurance - lowest force, Dynamic - moderate force, Elastic - medium force, Static - high force, Max - highest force
• Relationship between types of strength and number of repeated contractions


  Max - fewest contractions, Static - few contractions, Elastic - some repeated contractions, Dynamic - repeated contractions, Endurance - most repeated contractions
• Dad's strength is the ultimate strength for tasks like opening jars, unscrewing bolts, opening frozen doors - it is a layer above max strength