strength training

strength

• the ability of the body to apply a force

• relies upon the efficiency of the neuromuscular system

• vital to many sports eg sprinting, rowing and weightlifting

5 types of strength SMEED

• static

• maximum

• explosive/elastic

• endurance

• dynamic

static strength

• force applied against a resistance without movement occurring

• isometric muscle contraction and there is no change in muscle length

• eg gymnast holding balance on the rings

dynamic strength

• occurs using movements

• force is applied against a resistance and muscles change in length eccentrically or concentrically

• eg hot step phase of triple jump

maximum strength

• ability to produce a maximal amount of force in a singular contraction

• also known as the max weight lifted in one contraction (1 rep max)

• eg weightlifting performing deadlift

explosive strength

• ability to produce maximal force in a serise or a series of rapid muscular contractions

• eg sprinter

strength endurance

• ability to sustain repeated muscular contraction over a period of time

• perform the same movements repeatedly or against a force without fatigue

• eg swimming

4 factors affecting strength

• cross sectional area

• fibre type

• gender

• age

cross sectional area

• greater the cross sectional area of muscle, greater the strength

fibre type

• greater the % of fast glycolytic and fast oxidative fibres, greater the strength over a short period of time

gender

• males have aa higher strength than females due to a higher muscle mass/ cross sectional area

• due to higher levels of testosterone

age

• peak strength for females 16-25

• peak strength for males 18-30

• strength development peaks at 20-30

• strength decreases with age

4 types of strenght training methods

• weight training

• circuit and interval

• multi gym

• plyometric

what is weight training

• uses free standing weight to increase muscle size and strength (high resistance/ low reps)

• most appropriate for maximum strength but can be altered for any type

advantages of weight training

• easily adaptable to different sports and can develop any type of strength

• can be specific to a muscle group or joint movement

• good for improving posture and body alignment

disadvantages of weigh training

• can be dangerous when lifting heavy weights

• a spotter can be required

what is the multi gym

• a fitness system has multiple components designed to perform a wide range of exercises

advantages of multi gym training

• each station has an adjustable weight stack that can be changed to meet the specific requirements of different sports or type of strength training

• safe and efficient

• provide a good all body work out

disadvantages of multi gym training

• exercises performed are generic and can’t be easily adaptable to specific movements or sports

what is plyometric training

• explosive exercises to improve the speed at which muscles shorten

• specific to explosive strength

• includes jumping jumping etc

• jumpers will use this

advantages of plyometric

• no specialist equipment required

• easy to set up

• good at improving neuromuscular system

disadvantages of plyometric

• high risk of injury so must be carefully planned and performed

• need to be regularly assessed for injury and muscle damage

intensity, duration and frequency of plyometric

• med-high

• 2-6 reps, full recovery after

• 2-3 session a week

what is circuit training

• series of exercise stations arranged in a specific order

positive of circuit training

• easily adaptable

• variety of fitness components can be trained

• can be used to focus on sport specific skills

variables of circuit training

1. circuits

2. stations

3. reps

4. work/relief