Strength

Strength Endurance

Using a team game of your choice identify situations where the player would use different types of strength

Strength endurance is the ability to sustain repeated muscular contractions over a period of time withstanding fatigue

• It is essential in sports such as rowing, swimming and wrestling, where the muscles must perform the same movements repeatedly or apply a force against a resistance for an extended period of time

Maximum Strength

Explosive Strength

Maximum strength is the ability to produce a maximal amount of force in a single muscle contraction

• When applied, it represents the maximum weight that can be lifted in one contraction - one rep max (1RM)
• An Olympic weightlifter performing a deadlift will use maximum strength
• It is also important in other sports, such as single throw in judo or the push in a rugby scrum

Age

Explosive strength is the ability to produce a maximal amount o force in one or a series of rapid muscular contractions

• It is also termed elastic strength due to the use of the stretch-reflex mechanism where the muscle is stretched before concentrically contracting
• The elastic recoil of the muscle adds to the force of the contraction
• An explosive athlete needs to overcome a resistance rapidly while preparing the muscle for another contraction of equal force, such as a sprinter, long or high jumper, gymnast or javelin thrower
• In team games, explosive strength can be very important when sprinting down the wing in rugby or hockey, sprinting into the box in football or diving for an interception in netball

Effect on strength: Peak strength is reached in females at 16-25 years and males 18-30 years. Strength development peaks at 20-30 years. Strength thereafter decreases with age

Age-related decline in strength is due to a decrease in efficiency of the neuromuscluar system, elasticity and testosterone, leading to a reduction in muscle mass

Gender

Effect on strength: Males have a higher strength than females

Static and Dynamic Strength

Males have a higher muscle mass and cross-sectional area due to the higher testosterone levels. However, when strength is expressed per unit of cross-sectional area, the difference between genders largely disappears

Static strength is a type of strength where force is applied against a resistance without any movement occurring

• This is created by isometric muscle contractions as there is no change in muscle length
• Static strength can also be referred to as isometric strength
• It is important for athletes such as gymnasts on the floor or in the crucifix position on the rings

Dynamic strength is a type of strength characterised by movement

• A force is applied against a resistance and the muscles change in length eccentrically and concentrically
• It is known as power output (the amount of work performed per unit of time, measured in Watts [W]): a combination of speed and strength
• Dynamic strength is important in most sports, such as the hop, step and jump phases of the triple jump

Fibre Type

Effect on strength: The greater the % of fast glycoltic and fast oxidative glycolytic (FG + FOG) fibres, the greater the strength over a short period of time

Fast-twitch fibres have large motor neurons forming large motor units with rapid, high force contractions. The greater the recruitment of FG fibres, the greater the force of contraction

Types of Strength

• Static and dynamic strength
• Maximum strength
• Explosive strength
• Strength endurance

Cross-Sectional Area

Effect on strength: the greater the cross-sectional area of the muscle, the greater the strength

There is a maximum of between 16-30 Newtons of force per square cm of muscle cross-section; therefore, the greater the cross-sectional area the greater the force of contraction

Strength

Affecting Factors

It is important to understand the factors which affect an individual's strength to efficiently design a training programme to improve the desired type of strength

Strength is the ability of the body to apply a force

It is important to most forms of activity and dependent on the efficiency of the neuromuscular system (the connection between the muscles and nervous system)

Although largely associated with weightlifters, strength is also vital in sports such as sprinting, rowing and gymnastics in

different forms