STRENGTH

By Group 2
Strength
• ‘the maximum force that can be exerted
by a muscle or group of muscles during a
single contraction'
Types of Strength
• maximum strength
• elastic strength (power)
• strength endurance
• static strength
• dynamic strength
Maximum strength
• Maximum strength is the maximum force
a muscle can exert in a single maximal
voluntary contraction.
Elastic strength
• Elastic strength (power) is the ability to
overcome resistance with a high speed of
contraction. This can be seen in explosive
events such as sprinting, throwing and
hitting, where a high percentage of fast
glycolytic fibres are needed for a good
performance.
Strength endurance
• Strength endurance is the ability of a
muscle to perform repeated contractions
and withstand fatigue. It is important for
rowers and swimmers.
Dynamic strength
• Dynamic strength is the ability to apply a
force repeatedly over a period of time. It is
essential for highly explosive activities
such as sprinting and is similar to elastic
strength.
Factors affecting STRENGTH
1. Fiber type
–slow oxidative
–fast oxidative gycolytic
–fast glycolytic
2. Cross sectional area of the muscle
Fiber type
• Fast twitch fibres contract more quickly
and produce more power and maximum
strength.
Cross sectional area of the muscle
• The cross-sectional area of the muscle
affects how much strength can be
produced.
Testing STRENGTH
 The performer squeezes the dynamometer while
Hand grip lowering it from shoulder height to their side. The
highest reading from 3attempts is recorded.
Maximum dynamometer
The performer lifts the maximum weight they can
strength just once. It may take a bit of trial and error to find
1RM max test this maximum so thereshould be ample rest
between attempts

The performer pedals as fast as they can for 30

seconds. Theresistance on the bike is related to
body weight — 75g per kg ofbody weight. The
Elasticstrength(al Wingate test number of revolutions is then recorded forevery 5
sodynamicstreng seconds of the test.
th) The performer’s standing reach is measured
Vertical jump
against a wall.From a squatting position they then
jump as high as they can,marking the wall at the
top of the jump
 The performer does as many sit-ups
as they can, keeping intime with a
Muscular NCF abdominal beep. The test finishes when the
endurance curl performer can nolonger keep up
with the beep and the stage reached
is recorded
The performer pulls on an
Isometric immovable bar (performed in a
Static
midthigh pull powerrack with pins) as quickly as
strength exercise possible and maintains effort for5
seconds
Training to develop strength
• Some individuals do a form of strength training to
improve performance in their chosen activity.
• To do this the following factors must be considered:
– what type of strength is to be developed –
maximum, elastic or strength endurance
– which muscle groups do you want to improve
– what type of muscle contraction is performed in
the activity – concentric, eccentric or isometric
Weights
• Weight training is usually described in
terms of sets and repetitions. The number
of sets and repetitions that you do and the
amount of weight you lift will depend on
the type of strength you want to improve.
Circuit/interval training
• Circuit training for strength can also be
referred to as interval training for strength,
although they are two slightly different
methods.
Plyometrics
• Plyometrics is one method of strength training that
improves power or elastic strength. It works on the
concept that muscles can generate more force if they
have previously been stretched.
STRENGTH EXERCISES
• Most common strength exercises are
weight training and here are some weight
training exercises for each group of
muscle.
A List Of The Best Chest Exercises
• Flat Barbell or Dumbbell Bench Press
• Incline Barbell or Dumbbell Bench Press
• Decline Barbell or Dumbbell Bench Press
A List Of The Best Back Exercises
• Pull-Ups
• Chin-Ups
• Lat Pull-Downs
A List Of The Best Shoulder Exercises

• Seated Overhead Barbell or Dumbbell

Press
• Standing Overhead Barbell or Dumbbell
Press
• Overhead Machine Press
A List Of The Best Quadriceps Exercises

• Barbell or Dumbbell Squats

• Barbell or Dumbbell Front Squats
• Barbell or Dumbbell Split Squats
A List Of The Best Hamstring Exercises

• Barbell or Dumbbell Romanian Deadlifts

• Barbell or Dumbbell Straight Leg Deadlifts
• Barbell or Dumbbell Sumo Deadlifts
A List Of The Best Biceps Exercises
• Standing Barbell or Dumbbell Curls
• Barbell or Dumbbell Preacher Curls
• Seated Dumbbell Curls
A List Of The Best Triceps Exercises
• Dips (on parallel bars, elbows close to
body, without forward lean)
• Flat Close Grip Bench Press
• Decline Close Grip Bench Press
10 BASIC STRENGTH EXERCISES
Benefits and advantages
• Increased muscle mass: Muscle mass
naturally decreases with age, but strength
training can help reverse the trend.
• Stronger bones: Strength training
increases bone density and reduces the
risk of fractures.
• Joint flexibility: Strength training helps
maintain joint flexibility and can reduce
the symptoms of arthritis.
• Weight control: As you gain muscle, your
body begins to burn calories more easily,
making it easier to control your weight.
• Balance: Strengthening exercises can
increase flexibility and balance as people
age, reducing falls and injuries.