Concept of strength

Concept of Strength Training
Factors affecting Strength Training
Forms of Strengths
Methods of Strength Training

1. Concept of Strength Dr.Ashish Phulkar

2. strength It is a psycho-physical ability that defines performance and created by muscle tension enabling to overcome relatively high resistance. The force is produced by the muscles which create movement and win over resistance with the help of the joints and system of bones. In the thickening of the muscles the period of tension plays a crucial role while the measure of tension depends on the number of stimulated motor units and relates to the magnitude of force exerted. ( Harsanyi , 2001)

3. Introduction Strength training is the functional application of Newton's second law of physics, which defines force as the product of a mass and its acceleration (Force = MA) strength is the ability to accelerate a mass from a state of rest, which results in the production of muscular force

4. From a physiological perspective, strength is the ability to activate muscle motor neurons and their attached muscle fibers (together called a motor unit) to generate the force necessary to achieve a specific outcome. To achieve a strength-based goal, it is important to first define the specific type of strength required for success and then design an exercise program to develop that strength. 

5. The magnitude and rate of force production are determined by the efficiency at which all of the involved muscle motor units are recruited. Both intramuscular coordination (the ability to recruit all of the motor units within a specific muscle) and intermuscular coordination (the ability to have a number of different muscles working together to generate a force) are required to achieve optimal levels of strength. 

6. Five Factors That Determine Strength No matter how hard you train, you may face limitations when it comes to developing muscle strength. Two people following the same diet and training schedule may never achieve the same level of strength. To understand why this occurs, it's helpful to know how strength is affected by external factors, over which you may have no control. Genetics Training Gender Age Adrenaline

7. Genetics Although genetics can be overcome with hard work and determination, there is no denying that heredity plays at least some part in your athletic strength and ability. You may inherit your grandfather's leaping skills on the basketball court, or your mother's strong athletic thighs, and this can give you a distinct advantage over someone else who has no athletic skills in the family tree. Atlas Sports Genetics even offers a test that screens for the ACTN3 gene, which is linked to the alpha-actinin-3 muscle protein associated with high-speed, powerful muscle contractions

8. Training Training is an important factor in developing strength and endurance in any sport or physical challenge. If you don't continue to work the muscles on a regular basis, you may lose the strength you built. Returning to a sport or physical activity after an extended absence, you may notice that you feel weak and tired much sooner. Typically, with a little perseverance, you can regain that strength.

9. Gender Although there are exceptions, gender also plays a factor in strength. Certainly there are many females who are measurably stronger than some men, but generally speaking, the male physique is genetically predisposed to having more muscle tissue. A higher quantity of muscle can affect strength, and it may even supersede muscle quality, notes Chad Tackett, president of Global Health and Fitness.

10. Age Age also has some influence over your level of strength. As your body ages, muscle mass begins to decrease. Leading an active lifestyle can preserve your muscle tissue and physical strength well into your golden years, but it cannot cure the natural muscle deterioration that comes with aging. Even with regular training, you may lose muscle strength as you get older

11. Adrenaline As part of the body's innate fight or flight response, adrenaline is a hormone secreted by the adrenal glands during high-stress situations. Adrenaline jump-starts the heart rate and contracts blood vessels throughout the body to increase blood flow to the muscles. Although the effects may be temporary, adrenaline can give your body a boost to power through a workout. In rare cases, it has been known to give an individual incredible strength and stamina.

12. Why Strength ? Strength training: Get stronger, leaner, healthier Strength training is an important part of an overall fitness program With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently.

13. Use it or lose it…….. Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski , M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. “ But strength training can help you preserve and enhance your muscle mass — at any age."

14. Strength training also helps you: Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis. Control your weight . As you gain muscle, your body gains a bigger "engine" to burn calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight. Reduce your risk of injury. Building muscle helps protect your joints from injury. It also contributes to better balance, which can help you maintain independence as you age. Boost your stamina . As you get stronger, you won't fatigue as easily.

15. Strength training also helps you…. Manage chronic conditions . Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis. Sharpen your focus . Some research suggests that regular strength training helps improve attention for older adults.

16. Types of Strengths

17. Types of Strength AGILE STRENGTH STRENGTH ENDURANCE EXPLOSIVE STRENGTH MAXIMUM STRENGTH RELATIVE STRENGTH SPEED STRENGTH STARTING STRENGTH FUNCTIONAL STRENGTH

18. AGILE STRENGTH The ability to decelerate, control and generate muscle force in a multiplanar environment.  Traditional strength training focuses on producing a shortening muscle action to move a load through a single plane of motion; however, many tasks require the ability to move a mass through gravity in multiple planes of motion.  Examples: Picking up and carrying a young child, laundry basket or duffle bag

19. Agile Strength……………………. BENEFITS Generate the force required to move objects from one location to the next.  Improve resiliency of muscle and connective tissue to reduce the risk of injuries such as sprains or muscle pulls.  Enhance performance of  specific sports or activities of daily living (ADLs). TRAINING STRATEGY Exercise selection: Multiplanar movements using a variety of free weights (dumbbells, medicine balls, sandbags, etc.) or cable machines  Intensity: Low-to-moderate, approximately 50-75% of the estimate 1 repetition maximum (1RM) for a particular exercise  Reps: 12-15+  Tempo: Variable speeds: slow to fast  Sets: 2-5+  Rest interval: 30-90 seconds

20. STRENGTH ENDURANCE The ability to maintain muscular contractions or a consistent level of muscle force for extended periods of time.  Relies upon aerobic efficiency to supply oxygen and nutrients to the working muscles while removing metabolic waste.  Examples: An endurance event like a 10K, marathon or triathlon; doing yard work or other vigorous household chores; high volume bodybuilding-type training

21. BENEFITS Maintain good postural stabilization for an extended period of time.  Improve the aerobic capacity of working muscles.  Enhance ability to perform many functional tasks and ADLs. TRAINING STRATEGY Exercise selection: Compound and single-joint movements using a variety of equipment; body-weight exercises  Intensity: Low-to-moderate, approximately 40-80% of 1RM Reps: 10+ Tempo: Consistent: slow to moderate Sets: 2-5+ Rest interval: 30-60 seconds

22. EXPLOSIVE STRENGTH Produce a maximal amount of force in a minimal amount of time; muscle lengthening followed by rapid acceleration through the shortening phase. Focus is on the speed of movement through a range of motion (ROM).  Explosive strength is based on the ability of the contractile element to rapidly generate tension, while power enhances the ability of elastic tissue to minimize the transition time from lengthening to shortening during the stretch-shorten cycle.  Examples: Throwing a shot-put, Olympic lifts such as the snatch and clean-and-jerk;  quickly moving out of the way of danger

23. BENEFITS Improve the speed of motor unit recruitment and enhance intramuscular coordination.  Reduce reaction time.  Improve the resiliency of muscle and connective tissue.  Activate type II muscle fibers. TRAINING STRATEGY Exercise selection: Compound and single-joint movements using a variety of free weights Intensity: 40-75% 1RM Reps: 1-6 Tempo: Fast as possible Sets: 2-5+ Rest interval: 30-90 seconds

24. MAXIMUM STRENGTH The highest level of muscle force that can be produced, maximum strength is the ability of a muscle or specific group of muscles to recruit and engage all motor units to generate maximal tension against an external resistance. Requires high levels of neuromuscular efficiency to enhance both intra- and intermuscular coordination.  Examples: Powerlifting , squat, deadlift and bench press and strongman competitions

25. BENEFITS Activate type II (fast twitch) muscle fibers capable of generating high levels of force.  Increase levels of muscle-building hormones.  Increase bone density and strength.  Improve performance in many sports and ADLs. TRAINING STRATEGY Exercise Selection: Compound and single-joint movements using free weights or selectorized machines  Intensity: 90-100% 1RM Reps: 1-4 Tempo: Slow-to-fast (even though the lifter is attempting to use maximum speed the weight is moving slowly)  Sets: 3-4+  Rest interval: 2-4 minutes

26. RELATIVE STRENGTH Amount of force generated per unit of bodyweight. Can be increased by using all of the various types of strength training to improve the magnitude of force production while maintaining or reducing total body mass .  If neuromuscular efficiency and muscle force production increase while maintaining a consistent body mass, relative strength will increase.   Example: Two women each weigh 154 pounds. The first can do 4 pull-ups and dead lift 200 pounds, while the second can do 8 pull-ups and deadlight 220 pounds. Therefore, the second woman is capable of producing more force per pound of body weight.

27. Consider this example: Badar weighs 125 pounds and can lift 130 pounds during a weight training exercise. Abdullah weighs 160 pounds and can lift 150 pounds on the same exercise . Abdullah is stronger in the absolute sense, but Badar is stronger in the relative sense because he exerts more strength per pound of body weight.

28. formula for calculating relative muscular strength: Relative Muscular Strength = W eight lifted (lb.) Body weight (lb.) Badar 130 lbs ÷ 125 lbs = 1.04 Abdullah 150 lbs ÷ 160 lbs = 0.93

29. BENEFITS…….. Improve performance in many sports or ADLs.  Maximize motor unit recruitment.  Improve neuromuscular efficiency. TRAINING STRATEGY…….. Relative strength results from using all different types of strength training methods to be capable of generating greater levels of force at a consistent body weight.

30. Absolute muscular Strength The maximum force you are able to develop regardless of size, age, or weight. Absolute muscular strength is the first type of muscular strength . A person able to lift 100 pounds is stronger in absolute muscular strength than a person able to lift only 80 pounds .

31. SPEED STRENGTH The maximal force capable of being produced during a high-speed movement; trained with either bodyweight or a minimal amount of resistance, allowing the movement to be executed as fast as possible. Examples: Throwing a baseball, swinging a golf club, running a sprint

32. BENEFITS Minimize reaction times.  Enhance athletic performance. Reduce time of the stretch-shorten cycle. TRAINING STRATEGY Exercise selection: Compound movements using a variety of free weights; unloaded body-weight movements  Intensity: 30-50% 1RM Reps: 1-6 Tempo: Fast, explosive Sets: 2-6+ Rest interval: 30 seconds - 2 minutes

33. STARTING STRENGTH Produce force at the beginning of a movement without momentum or a pre-stretch to load mechanical energy; start moving from a stationary position  An isometric contraction creates tension, which allows the surrounding elastic fascia and connective tissue to lengthen and store mechanical energy for a rapid rate of force production.  Examples: A track start, a football linemen in his stance before the ball is snapped, getting up from a seated position

34. BENEFITS Improve the ability of muscle and connective tissue to increase the rate of force production.  Reduce starting time for sports that require an athlete to move from a stationary position.  Enhance the ability to transition from seated to standing. TRAINING STRATEGY Exercise selection: Compound and single-joint movements using a variety of types of resistance to focus on force production in the initial ROM from a stationary position. Intensity: 50-90% 1RM Reps: 1-6 Tempo: Fast, explosive Sets: 2-6+ Rest interval: 45 seconds - 3 minutes  

35. FUNCTIONAL STRENGTH Functional strength has a use or purpose beyond the training itself, whether for sport, fighting or life in general. It is characterized by all-round strength, not just one type, and generally goes hand-in-hand with good fitness and conditioning. Functional strength training therefore includes all the types of strength training identified above: maximal, explosive and endurance.

36. Functional training is defined as movements or exercises that improve a person’s ability to complete their daily activities or to achieve a specific goal. A quality program focuses on weak areas and sets specific goals for the client. It is important to understand how to progress someone from simple smaller targeted movements to more complex multi joint movements. Training someone functionally can range from having a tennis player lunge to a chop or a body builder do a slow curl for bigger biceps; its all about the goal. Keep in mind performing complex movements before the client is ready will do more harm than good.

37. Proponents of functional strength often incorporate objects from life, such as tyres, sledgehammers and sandbags, to highlight the functionality of the training. Trainees are encouraged to use whatever is around them or build up their own gym at home. Using one’s own bodyweight as resistance is a key part of functional strength training – what could be more convenient or useful? Functional strength training is often used to train fighters, soldiers and law enforcement officers. 

38. Methods of Strength Training Simple Method or System Combination Method or System Super set system Pyramid Method Plyometrics Circuit Training