Strength

1. Strength Strength is the maximum amount of force a muscle, or group of muscles, can exert in a single effort The three main types of strength are: • Static • Explosive • Dynamic

2. Examples of the Three Types of Strength • A scrum in rugby would be an example of_____ strength: Static: players using their static strength to stop other team pushing the scrum. • Throwing a javelin would be an example of_____ strength: Explosive: Explosive strength is used in single actions when maximum energy in needed. • Swimming short distances would be an example of _____ . Dynamic strength as a swimmer will continuously work the arm and shoulder muscles to gain propulsion

3. Measuring strength There are various test for measuring static, explosive and dynamic strength. • A grip dynamometer is used to measure static strength in the hand and forearm. • A standing long jump test is often used to measure explosive strength. • For dynamic strength various exercises such as sprint starts and press ups are often used.

4. Understanding Fitness Tests Fitness Test: Grip test. Fitness testing gives you specific information which you can: • Compare your results with peers • Compare with Norms (National Average) • Easy to set up and do • After re-testing it allows you to see if you have improved

5. Training to Improve your Strength Weight training is an effective way to improve all types strength. Exercises will vary according to the type of strength requiring improvement (static, explosive and dynamic). When completing a weight training programme you need to consider how many repetitions and sets of different exercises to complete.

6. Strength Training To improve your strength you need to work muscle groups for short intervals at a relatively high level of intensity. High Resistance (Heavy Weights) Low Repetitions (Lifting weights 4 or 5 times in a row)

7. Weight Training • Isotonic exercises in which you move the weight through the range of movement required. Useful for developing dynamic strength. • Isometric in which you hold and resist against weight. Useful for developing static strength. Benefits • Develops both general and specific muscles 2. Progressive overload can be achieved through increasing the weight or the number of repetitions.

8. Progressively Overload Strength Training F.I.D. (F)REQUENCY – How often • Increase the amount of times in a week you train e.g.. from 2 to 3.

9. Progressively Overload Strength Training F.I.D. (I)ntensity - How hard you work • Lift 85% of 1RM instead of 80%. • 5 repetitions instead 4. • Increase the from 3 to 4 sets at a time.

10. Progressively Overload Strength Training F.I.D. (D)uration - How long you work for • Increase the amount of time a training session last thus increasing the amount of work you do in a training session e.g.. 60 mins to 75 mins.

11. Monitoring the Effectiveness of Strength 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.

12. Monitoring the Effectiveness of Strength Training As with other aspects of physical fitness, it is useful to measure your initial level of strength in different exercises when taking part in different activities.

13. Muscle Contractions There are 3 types of muscle contractions: 1. Isometric (exercises are used when muscles are required to be stable and still) 2. Isokinetic (exercises are used to when muscles require control through a range of movements) 3. Isotonic (exercises involve the same weight but the muscles involved either shorten or lengthen as necessary)

14. The Effects of Increased Strength on Performance There are many performance benefits to strength. These benefits will be specific to different activities. Improved strength should ensure that you the capacity to complete actions which require strength and co-ordination; e.g., hitting a long pass in football.

15. Strength Tasks 1. Think of an individual activity that you need upper body strength. Give a description of how you need upper body strength. 2. Think of a team activity that you need upper body strength. Give a description of how you need upper body strength. 3. Think of an individual activity that you need lower body strength. Give a description of how you need lower body strength. 4. Think of a team activity that you need lower body strength. Give a description of how you need lower body strength.