Strength Definitions and Testing

Training variables

• volume

• frequency

• intensity

• rets

• tempo

• exercise selection

• program design

Training volume

• measure or estimate of total work performed

• number and types of exercises used and frequency with which these exercises are repeated

• set, cluster, body part, session, phase

• strongly related to total energy expenditure

• related to number of reps and sets per exercise or distance

Frequency

• number of training sessions per week

• depends on: goal, experience, phase of training, etc

Intensity

associated with the rate of performing work and the rate at which energy is expended

Relationship between volume and intensity

inverse

Two aspects of intensity

• Load: training intensity, relative intensity

• Tempo: movement or exercise intensity

Training intensity

• rate of training session

• relationship of loads lifted and time taken to compete

• more “overall” measure

• ex. rating of intensity of whole workout

Relative intensity

% of 1RM or % of HRR

Exercise intensity

• actual power output for a movement

• product of force and velocity

• ex. speed on run, watts on bike, weight x speed in strength movement

Rest

amount of time between training sessions, sets, exercises, or repetitions

Tempo

• speed at which each phase of a lift is performed

• SC - Slow and Controlled

• EPCF - Eccentric: Pause: Concentric: Fully Contracted (3:0:X:1)

• AFAP - As fast as possible

Strength

maximal force that a muscle or muscle group can generate at a specific velocity

Power

• the ability to produce force quickly

• force x velocity

Muscle endurance

• the ability of a muscle or group of muscles to sustain repeated contractions or maintain repeated contractions against a sub maximal load

• specific to the demand of the sport/activity

Function strength/training

executing movement patterns that are directly related to ‘real life’ movements/activities or sport specific movements

Dynamic strength

• fast tempo or sport specific strength movements not typically performed using standard strength training equipment like barbells or dumbbells

• often atypical ROM

What does the ability of a muscle or muscle group to generate force depend on

• size of muscle (hypertrophy → power → force)

• type of contraction

• inhibition of antagonist muscles

• number of muscle fibers activated (MU activation)

• ability of nervous system to activate muscle fibers

• motivation of client

• genetics

Why test strength and power

• to develop profile of client (strength./weaknesses)

• to monitor training progress

• to monitor rehabilitation of injuries

• to assess health status

• motivation

1 RM testing method

maximal amount that can be lifted in one complete repetition with proper technique

What can 1RM be used for

• rate health/fitness status

• establish exercise prescription workloads

• monitor a resistance training program

Limitations of 1RM

• injury

• technique (manipulate for results)

• economy of test

1RM is within the scope of practice for CSEP-CPT

False

Relationship between muscle endurance and muscular strength

• strong relationship

• correlation between absolute strength and endurance has been reported to exceed 0.90

1RM can be predicted without performing a maximal lift

True

Submaximal predicted 1RM procedure

• warm up before (5 min)

• select weight client is able to lift 10 times with perfect form

• review components of lift with client

• if 10 reps were done with ease, add weight until 6-10 reps are competed

• should not take more than 3 sets (excluding warm up)

General intensity classification for resistance activities (%1RM)

• Very light effort: <30 %1RM

• Light effort: 30-49 %1RM

• Moderate effort: 50-69 %1RM

• Hard effort: 70-84 %1RM

• Very hard effort: 85-99 %1RM

• Maximum effort: 100 %1RM

Rest between muscle group workouts

48 hours is optimal

Split routines

• target different muscle groups on consecutive days

• muscle groups should still have 48 hours rest between workouts

Exercise order

• at least 1 exercise per major muscle group

• multi-joint exercises first

• alternate upper body and lower body exercises to maximize recovery

• or alternate agonist/antagonist exercises