StrengthStrength

StrengthStrengthStrength is the maximum amount of force Strength is the maximum amount of force a muscle, or group of muscles, can exert a muscle, or group of muscles, can exert in a single effortin a single effort

The three main types of strength are:The three main types of strength are:

1.1. Static Static 2.2. ExplosiveExplosive3.3. Dynamic Dynamic

Examples of the Three Types of Examples of the Three Types of StrengthStrength

A scrum in rugby would be an example of_____ strength:A scrum in rugby would be an example of_____ strength:Static:Static: players using their static strength to stop other players using their static strength to stop other team pushing the scrum.team pushing the scrum.

Throwing a javelin would be an example of_____ Throwing a javelin would be an example of_____ strength: strength: Explosive:Explosive: Explosive strength is used in single actions Explosive strength is used in single actions when maximum energy in needed.when maximum energy in needed.

Swimming short distances would be an example of Swimming short distances would be an example of _____ ._____ .Dynamic strengthDynamic strength as a swimmer will continuously work as a swimmer will continuously work the arm and shoulder muscles to gain propulsionthe arm and shoulder muscles to gain propulsion

Measuring strengthMeasuring strengthThere are various test for measuring static, There are various test for measuring static, explosive and dynamic strength.explosive and dynamic strength.

A A grip dynamometergrip dynamometer is used to measure is used to measure static strengthstatic strength in the hand and forearm. in the hand and forearm.

A A standing long jumpstanding long jump test is often used to test is often used to measure measure explosive strength (power)explosive strength (power)..

For For dynamic strengthdynamic strength various exercises such various exercises such as sprint starts and press ups are often used. as sprint starts and press ups are often used.

Equipment needed for fitness test:

• Participant and tester.

• Grip dynamometer

The grip test is a test of strength for the arms especially the forearms

Grip strengthGrip strength

ProtocolProtocolThe handgrip size should be adjusted to a comfortable position for each client, such that the joint of the forefinger is bent at a right angle to the middle grip bar.Stand erect, with arm out to side, the elbow joint fully extended and forearm and wrists in neutral position. The dynamometer dial should face away from the body.Squeeze the handle as hard as possible as return arm to side, hold in place for 5 seconds and record the peak value. Repeat 3 times.Measure the grip strength of the dominant and non-dominant hands and add together.

Understanding Fitness TestsUnderstanding Fitness TestsFitness TestFitness Test: : Grip test.Grip test.

Fitness testing gives you specific information which Fitness testing gives you specific information which allows you to: allows you to:

• Compare your results with peersCompare your results with peers• Compare with Norms Compare with Norms (National Average)(National Average)• Easy to set up and doEasy to set up and do• After re-testing it allows you to see if you have improvedAfter re-testing it allows you to see if you have improved

Training to Improve your StrengthTraining to Improve your Strength

Weight training is an effective way Weight training is an effective way to improve all types strength.to improve all types strength. Exercises will vary according to the type Exercises will vary according to the type of strength requiring improvement of strength requiring improvement (static, explosive and dynamic).(static, explosive and dynamic).

When completing a weight training When completing a weight training programme you need to consider how programme you need to consider how many repetitions and sets of different many repetitions and sets of different exercises to complete.exercises to complete.

Understanding Fitness TestsUnderstanding Fitness TestsFitness TestFitness Test: : Grip test.Grip test.

Fitness testing gives you specific information which Fitness testing gives you specific information which allows you to: allows you to:

• Compare your results with peersCompare your results with peers• Compare with Norms Compare with Norms (National Average)(National Average)• Easy to set up and doEasy to set up and do• After re-testing it allows you to see if you have improvedAfter re-testing it allows you to see if you have improved

Strength TrainingStrength Training

To improve your strength you need To improve your strength you need to work muscle groups for short to work muscle groups for short intervals at a relatively high level intervals at a relatively high level of intensity.of intensity.

High Resistance (Heavy Weights)High Resistance (Heavy Weights)

Low Repetitions (Lifting weights 4 or 5 Low Repetitions (Lifting weights 4 or 5 times in a row)times in a row)

Weight TrainingWeight Training Isotonic exercises in which you move the weight through Isotonic exercises in which you move the weight through

the range of movement required. Useful for developing the range of movement required. Useful for developing dynamic strength (2 handed curl with weights).dynamic strength (2 handed curl with weights).

Isometric in which you hold and resist against weight Isometric in which you hold and resist against weight (Hold body in press up position). Useful for developing (Hold body in press up position). Useful for developing static strength. static strength.

BenefitsBenefits

1.1. Develops both general and specific musclesDevelops both general and specific muscles

2.2. Progressive overload can be achieved through increasing Progressive overload can be achieved through increasing the weight or the number of repetitions. the weight or the number of repetitions.

Progressively Overload Strength Progressively Overload Strength TrainingTraining

F.I.D.F.I.D.

((FF)REQUENCY – )REQUENCY – How often you How often you train each weektrain each week

• Increase the amount of times in a Increase the amount of times in a week you train week you train e.g.. from 3 to 4e.g.. from 3 to 4..

F.I.D.F.I.D.((II)ntensity -)ntensity -How hard you work How hard you work

in each session in each sessionin each session in each session

• Lift 85% of 1RM instead of 80%.Lift 85% of 1RM instead of 80%.• 5 repetitions instead 4.5 repetitions instead 4.• Increase the from 3 to 4 sets at a time.Increase the from 3 to 4 sets at a time.

Progressively Overload Strength Progressively Overload Strength TrainingTraining

F.I.D.F.I.D.

((DD)uration -)uration - How long you work forHow long you work for

• Increase the amount of time a training Increase the amount of time a training session last thus increasing the amount session last thus increasing the amount of work you do in a training session of work you do in a training session e.g.. 30 mins to 35 mins.e.g.. 30 mins to 35 mins.

Progressively Overload Strength Progressively Overload Strength TrainingTraining

Monitoring the Effectiveness of Monitoring the Effectiveness of Strength TrainingStrength Training

It is important to monitor training:• To avoid over-training• To see if your training is working

One way to see if your training is working is to re-test yourself (Grip Test) after so many weeks of training. Another way to see if your training is improving is if your performance during your activity is improving.

Muscle ContractionsMuscle Contractions

There are 3 types of muscle contractions:There are 3 types of muscle contractions:

1.1. Isometric Isometric (exercises are used when (exercises are used when muscles muscles are required to be stable and still)are required to be stable and still)

2.2. Isokinetic Isokinetic (exercises are used to when (exercises are used to when muscles muscles require control through a range of require control through a range of movements)movements)

3.3. Isotonic Isotonic (exercises involve the same (exercises involve the same weight but weight but the muscles involved either the muscles involved either shorten or lengthen shorten or lengthen as necessary)as necessary)

The Effects of Increased Strength on The Effects of Increased Strength on PerformancePerformance

There are many performance There are many performance benefits to strength. These benefits benefits to strength. These benefits will be specific to different activities.will be specific to different activities.

Improved strength should ensure Improved strength should ensure that you have the capacity to that you have the capacity to complete actions which require complete actions which require strength and co-ordination; e.g., strength and co-ordination; e.g., hitting a long pass in football.hitting a long pass in football.

Strength TasksStrength Tasks

1. Think of an individual activity where you need 1. Think of an individual activity where you need upperupper body strength. Give a description of body strength. Give a description of why you need why you need upperupper body strength. body strength.

2. Think of a team activity where you need 2. Think of a team activity where you need upperupper body strength. Give a description of body strength. Give a description of why you need why you need upperupper body strength. body strength.

3. Think of an individual activity where you need 3. Think of an individual activity where you need lowerlower body strength. Give a description of body strength. Give a description of why you need why you need lowerlower body strength. body strength.

4. Think of a team activity where you need 4. Think of a team activity where you need lowerlower body strength. Give a description of body strength. Give a description of why you need why you need lowerlower body strength. body strength.

HomeworkHomeworkGeneral 2004 Q8General 2004 Q8

Strength is important in many activities.Strength is important in many activities. (i) What is meant by strength? (2 marks)(i) What is meant by strength? (2 marks) (ii) Complete the sentence below by filling (ii) Complete the sentence below by filling

in the missing words: When training to in the missing words: When training to develop strength, you should use --- develop strength, you should use --- resistance and --- repetitions. (2 marks)resistance and --- repetitions. (2 marks)

HomeworkHomeworkGeneral 2004 Q8General 2004 Q8

(i) Choose a skill or technique where strength in (i) Choose a skill or technique where strength in the upper body is important. Activity, the upper body is important. Activity, Skill/technique. Explain why upper body Skill/technique. Explain why upper body strength is important in this skill/technique. ( 2 strength is important in this skill/technique. ( 2 marks)marks)

(ii) Choose a skill or technique where strength in (ii) Choose a skill or technique where strength in the lower body is important. Activity, the lower body is important. Activity, Skill/technique. Explain why lower body strength Skill/technique. Explain why lower body strength is important in this skill/technique. (2 marks)is important in this skill/technique. (2 marks)