Strength Training

• Strength

  the ability of a body to exert a force
• Types of Strength

  • dynamic
  • static
  • explosive
  • maximum
  • strength endurance
• Dynamic Strength

  a type of strength characterised by movement, a force is applied against a resistance & muscle change in length eccentrically or concentrically

  e.g rowing action
• Static Strength

  a type of strength where force is applied against a resistance without any movement occurring, created by an isometric contraction

  e.g crucifix on rings in gymnastics
• Explosive Strength

  a type of strength with the ability to produce a maximal amount of force in one or a series of rapid muscular contraction

  e.g kicking a football
• Maximum Strength

  a type of strength with the ability to produce a maximal amount of force in a single muscular contraction

  e.g deadlift in Olympic weightlifting
• Strength Endurance

  a type of strength with the ability to sustain repeated muscular muscular contractions over a period of time withstanding fatigue

  e.g marathon runner
• Factors Affecting Strength

  • cross sectional area
  • muscle fibre type
  • gender
  • age
• Cross Sectional Area

  • greater the cross sectional area of a muscle, the greater the strength
• Muscle Fibre Type

  • the greater the % of FG & FOG muscle fibres, the greater the strength over a short period of time
• Gender

  • males have higher strength than females
  • males have a higher muscle mass & cross sectional area due to higher testosterone levels
• Age

  • strength development peaks around 20-30 years old & after this decreases with age
  • due to decrease in efficiency of neuromuscular system, elasticity & testosterone
• Methods of Evaluating Strength

  • one repetition maximum test (maximum)
  • abdominal curl/press up test (strength endurance)
  • vertical jump test (explosive)
  • grip strength dynamometer (maximum)
• One Repetition Maximum Test

  • tests the maximum strength of various muscle groups
  • athlete should attempt one full repetition of stated exercise at highest weight possible
  • increase weight until only one rep is possible
  • weight should be recorded
  • ensure full recovery between reps to prevent fatigue

  
  

  + direct objective measure, easy procedure with accessible equipment, most muscle groups can be tested

  
  

  _ difficult to isolate individual muscles, good technique is essential, trial & error may induce early fatigue
• Abdominal Curl/Press Up Test

  • test measures strength endurance where the individual continuously performs sits ups or press ups till point of exhaustion
  • a stage & sit up number will be given which indicated a strength endurance level from a standardised comparison table

  
  

  + large groups can perform test at same time, simple & cheap equipment required, abdominal muscles can be isolated, reliable test

  
  

  _ good technique is essential, limited by subject motivation, test isn't sport specific
• Vertical Jump Test

  • test measure power in performers legs to generate height
  • performer marks highest point reached on wall with one arm outstretched
  • with bend & swing of arms, performers marks highest point jumped
  • difference in standing & jump height represent explosive strength

  + easy test with minimal equipment, test could be administered by participant

  measure is not isolated to one muscle group, only estimates explosive strength in legs
• Grip Strength Dynamometer Test

  • test measure strength of performer hand grip strength in one action
  • participant should zero the dial & hold the dynamometer above head with a straight arm
  • arm is then brought down as they squeeze the grip maximally
  • 3 attempts recorded on each hand
  • results assessed on standardised comparison table

  + simple & objective measure, inexpensive equipment, high reliability

  _ only forearm muscles are assessed, not sport specific
• Strength Training Training Methods

  • weight training
  • multigym
  • plyometrics
  • circuit/interval training
• Weight Training

  • form of training that uses progressive resistance against a muscle group
  • free weights can help isolate the muscle, build strength & help posture & alignment
  • free weights can be potentially dangerous & a spotter can be used to offer assistance
• Multi-Gym

  • a fitness system that has multiple component designed to perform a wide range of exercises
  • stations have an adjustable weight stack that can be easily changed
  • they are space efficient, safe & provide a total body workout
  • exercise offered can be limited & may not enable some muscle groups to be isolated
• Plyometrics

  • series of explosive exercise such as hopping, bounding & jumping to improve the speed at which muscles shorten
  • uses stretch reflex as muscle lengthen before they shorten
  • must be performed carefully to avoid physical stress on the body
• Circuit Training

  • series of exercise stations arranged in a specific order to work alternate muscle groups
  • each station should work a different area of the body to avoid fatigue
  • can be made sports specific by using skills from your chosen sport
• Strength Training Physiological Adaptations

  • neural pathways
  • muscle & connective tissue
  • metabolic function
• Neural Pathway Adaptations

  • increased recruitment of motor units, increases force of contraction
  • decreased inhibition of stretch-reflex, increases stretch of agonist muscle, decreases inhibition of antagonist muscle
  • increases speed, strength & power output
• Muscle & Connective Tissue Adaptations

  • muscle hypertrophy, maximum & explosive training increases FG fibre size, strength endurance training increases FOG fibre size
  • increased strength of tendons & ligaments, increases joint stability, decreases risk of injury
  • increased bone density & mass, increases absorption of calcium
• Metabolic Function Adaptations

  • increased enzyme activity, reduces onset of fatigue
  • increased buffering capacity, increases tolerance & removal of lactic acid, delays OBLA
  • increased muscle mass, increased body composition, increases metabolic rate