Strength

Maximum Strength: the maximum force the neuromuscular system can exert in a single voluntary muscle contraction. eg one rep max. Test: grip dynamometer, 1 rep max

TYPES OF TRAINING AND GUIDLINES: 

WEIGHT TRAINING-50/75% 1RM, 3 SETS OF 15-20 REPS, 30-45 SECS BETWEEN SETS.

CIRCUIT TRAINING: 70/80%MHR,2/3 CURCUITS OF 10/12 EXERCISES, 30 TO 60 SECS ON EACH STATION, NO RECOVERY IF CONTINUOUS AEROBIC CIRCUIT, 1:1 RECOVERY IF PURE MUSCULAR.

INTERVAL TRAINING: 70/80%MHR, 35 -90S EFFORT, 2 SETS OF 8 REPS, 2 TO 3 MINS RECOVERY 1:2

Static Strength: the force exerted by the neuromuscular system whle the muscle length remains constant. eg free weight arm curl steady. Test: no generic test as it depends on an angle at the joint. eg arm curl strength greates at 90-100 degree. 

TYPES OF TRAINING AND GUIDLINES:

WEIGHT TRAINING-50/75% 1RM, 3 SETS OF 15-20 REPS, 30-45 SECS BETWEEN SETS.

CIRCUIT TRAINING: 70/80%MHR,2/3 CURCUITS OF 10/12 EXERCISES, 30 TO 60 SECS ON EACH STATION, NO RECOVERY IF CONTINUOUS AEROBIC CIRCUIT, 1:1 RECOVERY IF PURE MUSCULAR.

INTERVAL TRAINING: 70/80%MHR, 35 -90S EFFORT, 2 SETS OF 8 REPS, 2 TO 3 MINS RECOVERY 1:2

Explosive Strength: The ability to expend a maximal amount of energy in one or a series of strong, sudden high intensity movements or apply a successful and equal force rapidly. eg shot put. test: vertical jump test.

TYPES OF TRAINING AND GUIDLINES:

WEIGHT TRAINING-75/85% 1RM, 4 SETS OF 6-10 REPS, 3-5 MINS BETWEEN SETS.

PLYOMETRICS: 90%EFFORT ,3SETS OF 6 REPS,3 TO 5 MINS BETWEEN SETS 

INTERVAL TRAINING: 90%MHR, 10S SPRINTS, 3 SETS OF 10 REPS, 30 SECS RECOVERY 1:3

Strength Endurance: the ability of a muscle to sustain or withstand repeated muscle contractions or a single static action. eg cycling. Test: Abdominal sit- up test. 

TYPES OF TRAINING AND GUIDLINES:

WEIGHT TRAINING-50/75% 1RM, 3 SETS OF 15-20 REPS, 30-45 SECS BETWEEN SETS.

CIRCUIT TRAINING…