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STRENGTH

Ignacio Garcia Spanish

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STRENGTH

INTRODUCTION
- NECESSARY TO HUMANS BECAUSE
  - Help us to maintain body posture
  - Enable us to perform many day a day thing like
    - Lifting objects
    - Pulling
    - Steching pushing
- STRENGTH SHOULD BE DEVELOPED FOR
  - Facilitating sport practice
  - Making easierperforming difficult activities
  - Gives us aesthetic beauty
- During growth, strength increases at the same time that the bones and muscles grow. But when the growth stops, the only way to further develop strength is through physical exercise and training. Strength and stamina are the physical skills that can be more or better developed through adequate training.
  - Strength training has to be specific; you cannot increase strength by repeating the technical gestures o a sport, while the intensity of the stimulus is too low to produce a significant improvement.
- STRENGTH TRAINING CAN BE DONE WITH TWO DIFFERENT TYPES OF LOADS
  - Natural load
    - it refers to the weight of one's own body
  - Over load
    - it can be the weight of another person, light materials (medicine ball, ballast.),dumbbells, bars, discs.), equipment, etc.
THE CONCEPT OF STRENGTH
- The concept of strength understood as a functional ability of human beings
- Strength defines it as the product of mass multiplied by acceleration
  - F= m x a
- It is important to understand that if you want to increase your muscular strength, you only have two ways to work it out
  - By increasing mass or resistance to overcome
  - By increasing acceleration of mass by performing high speed movements
FACTORS THAT DETERMINE MUSCULAR STRENGTH
- INTRINSIC FACTORS
  - factors originating from inside the body
    - Neurophysiological factors
      - affect the ability of the muscle to contract and consequently develop strength.
    - Biomechanical factors
      - determine the true strength of the muscle and are basically related to the skeletal system of a person.
    - Emotional Factors
      - The maximum muscular strength that develops voluntarily is 60-70%
      - Emotional factors can raise the level of strena motivation, attention, fear, ability to make sacrifices and concentration
- EXTRINSIC FACTORS
  - Strength also depends on several external factors. The most importar Extrinsic factors among them are temperature, food, training, weather, age
TYPES OF MUSCLE CONTRACTION
- Isotonic Contraction
  - Concentric isotonic contraction
    - This occurs when muscle length decreases and shortens, for example, when performing push-ups with dumbbells.
  - Eccentric isotonic contraction
    - This occurs when muscle length increases and becomes longer, for insta when you kick a football with your foot.
- Isometric Contraction
  - occurs when the strength exened cannot overcome the resistance and muscle length does not make any change it is a static strength exerted ist an immovable resistance
- Auxotonic Contraction
  - contractions are produced simultaneously the beginning of the movement, the emphasis is on isotonic contraction At the beginning d the isometric is highlighted at the end
- Isokinetic Contraction
  - This occurs when the strength exerted is done at a constant speed, which forces the muscle to work with the same intensity throughout distance.
TYPES OF STRENGTH
- Maximum strength
  - is the skills of the muscles to develop the highest possible tension. For this purpose, large loads are mobilised regardless of the speed, for example in weightlifting.
- Speed-Strength
  - This type of strength determines performane in sports that require explosive speed in their movements
- Stamina-Strength
  - is the skill used by the muscles to withstand fatigu caused by prolonged effort in which many repetitive muscular contractions are performed
STRENGTH TRAINING SYSTEMS
- EFFECTS
  - Hypertrophy muscle: it develops muscle mass and increases the volume of muscle.
  - Improvement of muscle metabolism there is an increase in the energy reserve in the muscle which facilitates the ability of the muscles to workout.
  - Improvement of neuromuscular coordination: excitability and speed of nerve conduction increases, allowing workout to be performed with less effort.
  - Weight gain: muscle hypertrophy causes an increase in weight and bone density hence, an increase in the density and weight of the person.
- WEIGHTLIFTING
  - Weightlifting is a very effective system for strength training its basically intended to work on maximum strength and mobilise large loads although it can also be used to train the other two types of strength
- ISOMETRICS
  - is based on short duration exercises between 4-12 seconds) that are studied for the muscle to perform an isometric contraction against immovable resistance. It is training with 10 or 12 exercises, and each of them has to be worked out in three angles: 45' 90' and 135 This system is widely used for the recovery of people who have been inactive for a while due to injury or disease
- STRENGTH BUILDING
  - it is a system that allows the development of maximum strength and speed-strength through the use of weights and equipment.
- ISOKINETIC METHOD
  - For this method special equipment is used. This training system is used jointly to develop maximum strength and stamina- strength
- BODY BUILDING
  - system of speed-strength training developed in the form of a circuit. It consists of 10 to 12 exercises that are worked out with 60% of loads. There are 6 or 8 repetitions of each exercise and recovery is within two minutes. The circuit is made 2 to 4 times and recovery interval between the rounds is 5 minutes..
- PYLOMETRICS
  - it is a specific training system for improving the explosive strength of the legs. It is based on the fact that a muscle that is subjected concentration has greater ability to develop its explosive to an eccentric concentric strength concentric strength. It involves jumping repeatedly (between 4 and 8 times) from differer heights, and after dropping on the floor, you have to jump without stopping upwards as far as you can, it is high jump preceded by a fall (jump down) The minimum height is usually between 40 to 50 centimetres The minimum height is usually between 40 to 50 centimetres.
- CIRCUITS
  - They are used to develop stamina-strength. A series of local exercise (arms, trunk and legs) are performed using small loads: The number of repetitions ranges between 10 and 15 and the execu on speed is moderate
- TRAINING SESSIONS
  - they are used in stamina-strength workout. As in the previous system, very low loads such as own body weight or that colleague are used a Its duration varies between 30 and 60 minutes. Up to 30 exercises can be performed and for each of them a specific number of repetitions are made, interspersed with breaks. The use of strength training systems produces some effects and has direct influence on the muscular development of the person.