Strength

The application of a force against a resistance

Static Strength: Force exerted by the neuromuscular system- while the muscle length remains the same. (Eg. a gymnast in the rings holding position) - No single test

Maximum Strength: maximum force the neuromuscular system can exert in a single voluntary muscle contraction - 1 repitition max, leg/grip dynamometer

Exposive/elastic strength: Ability to expand a maxmal amount of energy in one or a series of strong sudden high intensity movements (Eg. triple jump) - Vertical jump test

Dynamic strength: Overcome a resistance with high speed of contraction (Eg. power is needed in invasion, athletic games) - Wingate cycle test, running tests - anaerobic

Endurance strength: muscle to withstand a repeated muscle contraction (Eg. Rower) - Sit up, push up - aerobic

• Muscle composition - Greater the.....
• % of fast twitch muscle fibres
• Muscle size.... Greater the potential force that can be generated
• Gender - female strength usually lower then males because....
• females have less muscle mass, muscle size
• less testosterone than males
• Age - female peak strength is reached between 16-25 years - males 18-30 years
• Strength generally decreases with increasing age due to decrease in testosterone
• Physical inactivity -Atrophy occurs 48 hours after exercise and induces the loss of muscle strength
• Strength training - appropriate strength training increases strength

• Repetitions - number of times it is repeated - forms a set
• resistance - the weight lifted
• 1 RM - maximum repitition you can lift just once
• Resistance load needs to be 50% of maximum capacity
• Aerobic - low resistance high reps - anaerobic - high resist, low reps
• Train larger groups first so smaller muscles dont fatigue
• 1) Multi-gym: Specialised exercise machines
• (+) safe training - for general strength - flexible
• (-)not always specific
• 2) Free weights - Free standing specific groups
• (+) Improved specificity - flexible
• (-) not as safe - not good for less experienced
• 3) Circuit/interval - Series of stations forming a circuit - using body weight as resistance
• (+) adds flexibility - relief between stations- improving intensity
• (-) If incorrect guidlines (intensity, duration, relief) stregth adaptions will not be gained
• 4) Plyometrics - Jumps, bounds and hop-type exercises
• (+) power, explosive, elastic, dynamic strength
• (-) risk of injury - structural damage

• Strength = elastic explosive
• energy System = Alactacid
• food/fuel = ATP & PC

• Strength= endurance
• energy system = aerobic
• fuel/fuel = FFA's/gylocogen/glucose

• Strength=dynamic
• energy system = lactic acid
• food/fuel = glycogen/glucose

Neural adaptations - Short term

• Increased number of fast twitch muscle fibers
• Improved co-ordination and stimulation of motor units
• Agonist able to stretch further due to inhibition reduction (contract with more force

Physiological adaptations - long term

• Hypertrophy - increased muscle size
• Increased actin and myosin cross-bridges and width
• Increased ATP/PC
• Increased efficiency removal of lactic acid
• Increased intensity and duration of performance

Cardiovascular adaptations 

• Hypertrophy of heart (walls thicker) 
• (-) may increase risk of CHD as increases speed of o2/co2 diffusion
• (-) undertaking strength and endurance may hinder strength
• Increased blood pressure
• decreased volume of left ventricle

• Most negative effects are felt in maximum strength as involves large % of isometric contractions
• Good strength has a major role to play in sustaining and improving participation
• Strength training is recommended along side cardiovascular training to help maintain muscular strength and bone health
• Increased muscle mass - increase energy expenditure - leading to a healthier body composition