Strength definition types of strength and training its intensity

Strength training

1. G MPS UG, PG, PHYSICAL EDUCATION COACHING CENTER S ports T raining :- Sports training is a scientifically based and pedagogically examined process which through planned and systematic effects on performance ability and performance readiness aims at sports perfection and performance improvement as well as at the contest in sports competition.

2. G MPS UG, PG, PHYSICAL EDUCATION COACHING CENTER T hiess & S chnabel:- T raining C omponents :- S trength S peed E ndurance F lexibility C oordination

3. S trength :- Strength is the conditional ability. Strength is the ability to overcome resistance or the act against resistance. T hree T ypes of S trength A bility :- Maximum strength Explosive strength Strength endurance G MPS UG, PG, PHYSICAL EDUCATION COACHING CENTER

4. G MPS UG, PG, PHYSICAL EDUCATION COACHING CENTER M aximum S trength :- It is the ability to overcome or to act against maximal resistance. Maximum strength is not important to majority of the sports. It is important only in those sports in which very heavy resistance have to be tackled. E xample:- weight lifting, throws.

5. G MPS UG, PG, PHYSICAL EDUCATION COACHING CENTER E xplosive S trength :- It is a combination of strength and speed abilities It can be defined as the ability to overcome resistance with high speed. S tart S trength :- It is the ability to develop maximal muscle force during the start phase of movement. E xample:- sprint start, weight lift. S trength S peed :- It is the ability to overcome heavy resistance with high speed. E xample:- Throws, Jump’s.

6. G MPS UG, PG, PHYSICAL EDUCATION COACHING CENTER S peed S trength :- It is the ability to overcome lower resistance with high-speed. E xample:- Team games, Combat sports. S trength E ndurance :- Strength endurance is the ability to overcome high resistance or to act against high resistance under condition of fatigue. E ndurance S trength :- It is needed for activities in which low resistance are to be tackled. E xample:- Swimming, Road cycling.

7. G MPS UG, PG, PHYSICAL EDUCATION COACHING CENTER S tatic S trength : It is the ability to act against resistance. It is called I so-metric strength. D ynamic S trength : It is the ability to overcome resistance. It is also known by the name of I so-tonic strength. G eneral S trength : It is also not a separate strength ability It also understood to be overall body strength generally needed for training and sports competition.

8. G MPS UG, PG, PHYSICAL EDUCATION COACHING CENTER S pecial S trength :- It is the ability to tackle resistance in a particular sports. The special strength in weight lifting is maximum strength. Special strength in long jump is explosive strength. M ethods of S trength I mprovement :- S ub M aximal R esistance M ethod :- This method is very effective for improving maximum strength and explosive strength at the same time.

9. G MPS UG, PG, PHYSICAL EDUCATION COACHING CENTER R eactive M ethod :- This method is very effective for the development of maximum strength and explosive strength  Jumpers and volleyball players have been using this method since long for the development of explosive strength Depth jumping the heights of the box or bench should be from 40 - 120 cm.

10. G MPS UG, PG, PHYSICAL EDUCATION COACHING CENTER O rganization of S trength T raining :- S tation T raining :- This is the most common variation and is effective for the improvements of all strength abilities especially maximum strength and explosive strength S et T raining :- This variation is suitable for developing strength endurance H ypertrophy :- Increase of the muscle size A trophy :- Decrease of the muscle size

11. G MPS UG, PG, PHYSICAL EDUCATION COACHING CENTER O rganisation of S trength T raining :- Method of Arrangement of Exercise. Loading procedure during a strength Exercise. M ethod of A rrangement of E xercise :- Station training Set training Circuit training

12. G MPS UG, PG, PHYSICAL EDUCATION COACHING CENTER S tation T raining :- This is the most common variation and is effective for the improvement of all strength abilities. Especially maximum strength and explosive strength. In station training the required number of repetition and sets of an exercise are completed before starting the next exercise. S et T raining :- This variation is suitable for developed strength endurance. Two to three exercise are done in the form of a set.

13. G MPS UG, PG, PHYSICAL EDUCATION COACHING CENTER C ircuit T raining :- It is a very popular and effective variation for the improvement of strength endurance. Completing of one set of each exercise in rotation is called one round. In circuit training there are generally 5-12 exercise. L oading P rocedures :- With low resistance With high resistance

14. G MPS UG, PG, PHYSICAL EDUCATION COACHING CENTER W ith L ow R esistance :- Here the resistance is generally from 40-60% Example:-20 х 50% W ith H igh R esistance :- Here the resistance is maximal. Total number repetitions 2-4

15. G MPS UG, PG, PHYSICAL EDUCATION COACHING CENTER P rogressive P rocedure :- The resistance increase from set to set while the number of repetitions decreases. This procedure is also called pyramid training. Example:- 5 х 60% 4 х 85% 3 х 90% 4 х 95% 1 х 100% D ecreasing R esistance – C onstant R epetitions :- This procedure is also called oxford method. This method is good for parallel development of maximum strength and strength endurance.

16. G MPS UG, PG, PHYSICAL EDUCATION COACHING CENTER S trength T raining [Resistance in % of Max Possible] Intensity Zone Heart Rate Beats/Minute 30-50 Low 130-140 50-70 Light 140-150 70-80 Medium 150-165 80-90 Sub Maximum 165-180 90-100 Maximum More than 180 I ntensity Z ories for S trength T raining [Carl 1977]

17. G MPS UG, PG, PHYSICAL EDUCATION COACHING CENTER S t rength Q uestion :- It is the ability of muscle to gets over resistance of sub maximum intensity of stimulus as possible. Maximum strength Explosive strength Strength endurance Speed Is the most important conditional ability. Strength Speed Endurance Flexibility

18. G MPS UG, PG, PHYSICAL EDUCATION COACHING CENTER This method is very effective for improving the maximum strength. Sub – maximal resistance method Reactive method Maximal resistance method All the above The performance depends largely on the muscle cross-section contraction - speed and inter and intra muscular co-ordination Maximum strength Strength endurance General endurance Explosive strength

19. G MPS UG, PG, PHYSICAL EDUCATION COACHING CENTER is an important determining speed performance Technique Tactics Strategy Skill 6) ------------------is the ability to overcome resistance or the act against resistance Endurance Strength Speed Maximum Strength

20. 7) ---------------------It is the ability to overcome or to act against maximal resistance Endurance Strength Speed Maximum Strength 8) ---------------It is important only in those sports in which very heavy resistance have to be tackled Endurance Strength Speed Maximum Strength

21. 9) It can be defined as the ability to overcome resistance with high speed Strength Endurance Explosive Strength Explosive Strength Maximum Strength 10) -------------It is the ability to overcome heavy resistance with high speed. Strength Speed Explosive Strength Explosive Strength Maximum Strength

22. 11) This Activity Swimming, Road cycling needed ---------------- Speed Strength Explosive Strength Endurance Strength Maximum Strength 12) This Activity Team games, Combat sports needed ---------------- Speed Strength Explosive Strength Endurance Strength Maximum Strength

23. 13) Iso -tonic strength otherwise called as -------------- Dynamic Strength Static Strength Endurance Strength Maximum Strength 14) Strength Training low 30-50 % during heart rate ----------------- 130-140 140-150 150-165 165-180

24. 15) Strength Training heart rate 165-180 ----------------- low Medium Sub- maximum Maximum 16) Strength Training heart rate 140-150 ----------------- low Light Sub- maximum Medium