Strength

The common definition is "the ability to exert a force against a resistance". The strength needed for a sprinter to explode from the blocks is different to the strength needed by a weight lifter to lift a 200kg barbell. This therefore implies that there are different types of strength.

What are the classifications of strength?

The classifications of strength are:

• Maximum strength - the greatest force that is possible in a single maximum contraction
• Elastic strength - the ability to overcome a resistance with a fast contraction
• Strength endurance - the ability to express force many times over

Absolute and Relative strength

• Absolute strength - The maximum force an athlete can exert with his or her whole body, or part of the body, irrespective of body size or muscle size
• Relative strength - The maximum force exerted in relation to body weight or muscle size.

How do we get strong?

A muscle will only strengthen when it is worked beyond its normal operation - it is overloaded. Overload can be progressed by increasing the:

• number of repetitions of an exercise
• number of sets of the exercise
• intensity by reduced recover time

How do we develop strength?

• Maximum strength can be developed with :
  • weight training
• Elastic strength can be developed with :
  • conditioning exercises
  • complex training sessions
  • medicine ball exercises
  • plyometric exercises
  • weight training
• Strength endurance can be developed with :
  • circuit training
  • dumbbell exercises
  • weight training
  • hill and harness running

The effects of strength training

Strength training programs cause biomechanical changes that occur within muscle and serve to increase the oxidative capacity of the muscle. The affects of strength training are:

• an increase in ATP, CP and glycogen concentration
• a decrease in oxidative enzyme activity
• a decrease in mitocarbohydratendrial density

These changes vary slightly according to the training intensity.

Changes that occur within the muscle because of strength training are classified as:

• Myogenic - changes within the muscle structure
• Neuogenic - changes to the connection between muscle and nerve

Myogenic changes

Strength training results in muscle hypertrophy, an increase in the cross-sectional size of existing fibres. This is achieved by increasing:

• number of myofibrils
• sarcoplasmic volume
• protein
• supporting connective tissue (ligaments and tendons)

Strength training programs increase the intramuscular stores such as adenosine triphosphate (ATP), creatine phosphate (CP) and glycogen.

In women, the potential for hypertrophy is not as great as men due mainly to the lower levels of testosterone in women.

Neurogenic changes

By repeatedly stimulating muscle, you increase the rate of response of the central nervous system. The recruitment patterns become more refined and as a result and gross movement patterns become more efficient and effective.

Weight Training "Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement." WebResources   Are You Lifting Enough Weight? Cyberpump ExRx.net Marathon Training Program Strength Training Basics Strength Training-Teen Health Strength Training Main Page Strength Training-Wikipedia Weight Training Weight Training-Wikipedia Weight Training 101 Weight training Women's Weight Training Fitness Strength Training Tips   10 Awesome Weight Training Tips Cycling Performance Tips Personalized Online Fitness Training Strength Training Tips Strength Training Tips GoGo-Girls Weight Training Tips & ...Routines Weight Training & Lifting Exercises How to Maximize Your Workout Weight Training Tips Weight Training Tips for Beginners EBooks   Weight Training for Dummies‎ L. Neporent, S. Schlosberg, S. J. Archer Weight training: steps to success‎ Thomas R. Baechle, Roger W. Earle Weight training fundamentals‎ David Sandler The Complete Idiot's guide to weight training‎ D. Johnson-Cane, J.Glickman, J. Cane - Videos MayoClinic.com  VideoJug eHow-For Beginners eHow-General Videos Google Videos Best Chest Workouts Body Challenge Veoh

Conditioning

One of the misconceptions in the sports world is that a sports person gets in shape by just playing or taking part in his/her chosen sport. If a stationary level of performance, consistent ability in executing a few limited skills is your goal, then engaging only in your sport will keep you there. However, if you want the utmost efficiency, consistent improvement, and balanced abilities sportsmen and women must participate in year round conditioning programs.

The bottom line in sports conditioning and fitness training is stress, not mental stress, but adaptive body stress. Sportsmen and women must put their bodies under a certain amount of stress (overload) to increase physical capabilities.

The Components of Fitness

Health is a state of complete mental, physical and social well being where as fitness is the ability to meet the demands of a physical task.

Basic fitness can be classified in four main components: strength, speed, stamina and flexibility. However, exercise scientists have identified nine components that comprise the definition of fitness: [Reference: Bill Tancred, "Key Methods of Sports Conditioning", Athletics Coach Vol 29 No 2 p19]

• Strength - the extent to which muscles can exert force by contracting against resistance (e.g. holding or restraining an object or person)
• Power - the ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed. (e.g. jumping or a sprint start)
• Agility - the ability to perform a series of explosive power movements in rapid succession in opposing directions (e.g. ZigZag running or cutting movements)
• Balance - the ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt)
• Flexibility - the ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle (e.g. executing a leg split)
• Local Muscle Endurance - a single muscle's ability to perform sustained work (e.g. rowing or cycling)
• Cardiovascular Endurance - the heart's ability to deliver blood to working muscles and their ability to use it (e.g. running long distances)
• Strength Endurance - a muscle's ability to perform a maximum contraction time after time (e.g. continuous explosive rebounding through an entire basketball game)
• Co-ordination- the ability to integrate the above listed components so that effective movements are achieved.

Of all the nine elements of fitness cardiac respiratory qualities are the most important to develop as they enhance all the other components of the conditioning equation.

Physical Fitness

Physical fitness refers to the capacity of an athlete to meet the varied physical demands of their sport without reducing the athlete to a fatigued state. The components of physical fitness are: [Reference: Physical Education and the study of sport, B. Davies et al.]

• Body Composition
• Endurance
• Flexibility
• Strength
• Speed

Motor Fitness

Motor Fitness refers to the ability of an athlete to perform successfully at their sport. The components of motor fitness are: [Reference: Physical Education and the study of sport, B. Davies et al.]

• Agility
• Balance
• Co-ordination
• Power (speed & strength)
• Reaction Time

Improving your condition

Identify the most important fitness components for success in your sport or event and then design sport/event specific conditioning and training programs that will enhance these fitness components and energy systems.

Conditioning Exercises

The following are examples of general conditioning exercises:

• General core stability exercises
• General all round body conditioning exercises using dumbbells
• General conditioning exercises for the upper body
• General and specific leg conditioning exercises
• Specific exercises to develop lower leg strength and foot speed