Strange is a vary
important component of physical fitness for high performance sport. It exerts
great influence on other physical fitness component such as; balance, agility,
power, and speed besides playing a significant role in the prevention of
injuries to a sportsman. The scope of strange training is board with various
methods, systems and exercise to choose from. Regardless of which method or
system that a coach chooses to adopt, understanding of the fundamentals will
assure the safety and effectiveness of the strength-training program.
The strength needed
for a sprinter to explode from the blocks is different to the strength needed
by a weight lifter to lift a 200 kg barbell. This therefore implies that there
are different types of strength.
Objective of Strength Training
- Prevention of injuries particularly to soft tissues
- Optimize performance potential
What Are The Classification of strength?
- Specific Strength – the strength of muscle (prime mover) that are particular to movement involve in sport.
- Maximum Strength – the highest force the neuromuscular system can perform during a maximum voluntary contraction.
- Muscular Endurance – the muscle’s ability to sustain work for a prolonged time.
- Power – the combination of strength and speed, and the ability to perform maximum force in the shortest time.
- Absolute Strength (AS) – the ability of a athlete to exert maximum force regardless of body weight involuntary.
- Relative Strength (RS) – the ratio between an athlete’s absolute strength and his/her body weight (RS=AS/BW)
- Reserve Strength – the difference between maximal strength and the actual load or effort to perform a task.
Strength Training Exercise Classification
- Core exercise
- Assistance exercise
- Structural
- Power
Biomechanical Principles in Strength Training
- Safe/effective range of motion (ROM)
- Natural path of movement
- To lock the working joints
- To contract (tense) the target muscle only
- Lumbar stability factor
- Proper body alignment (subject to, line of resistance)
- Avoid locking out the hinge joints (elbow and knee)
- Observe the line of pull of muscle
Periodization Model for Strength Training
Anatomical
adaptation
Hypertrophy
Muscular
endurance/maximal strength
Conversion to
power/endurance/speed
Basic Terminologies in Strength Training
- Isotonic Contraction – contraction in which the muscle shortens with varying tension while lifting a constant load.
Concentric Contraction – tension in
muscle while muscle is shortening
Eccentric Contraction – tension in
muscle while muscle is lengthening
- Isometric Contraction – tension in muscle but muscle length remains unchanged
- Isokinetic Contraction – constant speed contraction in muscle while shortening or lengthening
- Delayed Onset of Muscular Soreness (DOMS) – pain and stiffness that occur 1 to 2 days after the performance of exercise that is of a type or intensity uncommon to the performer.
- Momentary Muscular Failure (MMF) – is characterized by the last repetition in a set targeted muscle fibers and motor units achieve 100% recruitment
