STRENGTH MAP

STRENGTH

Strength is the skill that allow us to overcome or oppose resistance with the muscles

It can be trained in two ways

increasing mass or resistance

increasing acceleration of mass with exercises

intrinsic factors

Neurophysiological

Biomechanical

muscle fibres, predominant fibre type, muscle length, intensity and frequency of stimulus

muscle lever length, angle of traction of the joint and moment of inertia

emotional factors like the risk or fears to do sacrifices and concentration

extrinsic factors like the gender, food or the age

types of muscle contraction

ISOTONIC CONTRACTION

The muscle contracts and changes the length of the muscle fibers

CONCENTRIC ISOTONIC CONTRACTION

When the muscle length decreases and shortens

ECCENTRIC ISOTONIC CONTRACTION

When the muscle length increases and becomes longer

ISOMETRIC CONTRACTION

This occurs when the strength cannot overcome the resistance and the muscle length does not change

AUXOTONIC CONTRACTION

At the beggining, the emphasis is on the isotonic and at the end the emphasis is on the isometric contractions

ISOKINETIC CONTRACTION

It occurrs when the strength is at a constant speed and forces the muscle to work with intensity

TYPES OF STRENGTH

MAXIMUM STRENGTH

The muscle develops the highest possible tension and the speed is very low

SPEED STRENGTH

The muscle goes at its maximum speed to the load like in volleyball or handball

STAMINA STRENGTH

The abbility of the muscles to withstand the fatigue caused by prolongued effort with many repetitions and the speed is minimal

STRENGTH TRAINING SYSTEMS

WEIGHTLIFTING

Very effective, uses maximum strength and mobilise large loads

ISOMETRICS

Used to work on maximum strength and short duration of the exercises in an immovable resistance

ISOKINETIC METHOD

Specific materials are used to work out the maximum strength and stamina-strenth

BODY BUILDING

is a circuit to develop speed-strength. They are 10-12 exercises with 60% load and with 6 to 8 repetitions

PLYOMETRICS

Its an specific training to develop exprosive strength on the legs and envolves jumping repeteadly from different heights without stopping as far as you can

CIRCUITS

Used to develop stamina-strength. LOcal exercised are performed with small loads like own body weigth or small weights with 10 to 15 repetitions

TRAINING SESSIONS

Used in stamina-strength workout and ver y low loads are used. They duration can vary from 30 to 60 minutes with breaks. It has direct influence on the muscle development of the person.

1 session per week maintains your strength, 2-3 sessions increase your strength and 4-5 sessions develop muscle mass and increases strength