Strength definition types of strength and training its intensity

GMPS UG, PG, PHYSICAL EDUCATION COACHING CENTER
Sports Training:-
• 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.

Thiess & Schnabel:-
Training Components:-
• Strength
• Speed
• Endurance
• Flexibility
• Coordination

Strength:-
• Strength is the conditional ability.
• Strength is the ability to overcome resistance or the act
against resistance.
Three Types of Strength Ability:-
• Maximum strength
• Explosive strength
• Strength endurance

Maximum Strength:-
• 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.
Example:- weight lifting, throws.

Explosive Strength:-
• It is a combination of strength and speed abilities
• It can be defined as the ability to overcome resistance with
high speed.
Start Strength:-
• It is the ability to develop maximal muscle force during the
start phase of movement.
Example:- sprint start, weight lift.
Strength Speed:-
• It is the ability to overcome heavy resistance with high speed.
Example:- Throws, Jump’s.

Speed Strength:-
• It is the ability to overcome lower resistance with high-speed.
Example:- Team games, Combat sports.
Strength Endurance:-
• Strength endurance is the ability to overcome high resistance
or to act against high resistance under condition of fatigue.
Endurance Strength:-
• It is needed for activities in which low resistance are to be
tackled.
Example:- Swimming, Road cycling.

Static Strength:
• It is the ability to act against resistance. It is called I so-metric
strength.
Dynamic Strength:
• It is the ability to overcome resistance.
• It is also known by the name of I so-tonic strength.
General Strength:
• It is also not a separate strength ability
• It also understood to be overall body strength generally needed
for training and sports competition.

Special Strength:-
• 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.
Methods of Strength Improvement:-
Sub Maximal Resistance Method:-
• This method is very effective for improving maximum
strength and explosive strength at the same time.

Reactive Method:-
• 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.

Organization of Strength Training:-
Station Training:-
• This is the most common variation and is effective for the
improvements of all strength abilities especially maximum
strength and explosive strength
Set Training:-
• This variation is suitable for developing strength endurance
Hypertrophy:-
• Increase of the muscle size
Atrophy:-
• Decrease of the muscle size

Organisation of Strength Training:-
(A)Method of Arrangement of Exercise.
(B)Loading procedure during a strength Exercise.
Method of Arrangement of Exercise:-
(A)Station training
(B)Set training
(C)Circuit training

Station Training:-
• 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.
Set Training:-
• This variation is suitable for developed strength endurance.
• Two to three exercise are done in the form of a set.

Circuit Training:-
 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.
Loading Procedures:-
(A) With low resistance
(B) With high resistance

With Low Resistance:-
• Here the resistance is generally from 40-60%
 Example:-20 х 50%
With High Resistance:-
• Here the resistance is maximal.
• Total number repetitions 2-4

Progressive Procedure:-
• 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%
Decreasing Resistance – Constant Repetitions:-
• This procedure is also called oxford method.
• This method is good for parallel development of maximum
strength and strength endurance.

Strength Training
[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
Intensity Zories for Strength Training [Carl 1977]

Strength Question:-
1) It is the ability of muscle to gets over resistance of sub maximum
intensity of stimulus as possible.
a) Maximum strength
b) Explosive strength
c) Strength endurance
d) Speed
2) Is the most important conditional ability.
a) Strength
b) Speed
c) Endurance
d) Flexibility

3) This method is very effective for improving the
maximum strength.
a) Sub – maximal resistance method
b) Reactive method
c) Maximal resistance method
d) All the above
4) The performance depends largely on the muscle cross-
section contraction - speed and inter and intra muscular co-
ordination
a) Maximum strength
b) Strength endurance
c) General endurance
d) Explosive strength

5) is an important determining speed performance
a) Technique
b) Tactics
c) Strategy
d) Skill
6) ------------------is the ability to overcome resistance or the act
against resistance
a) Endurance
b) Strength
c) Speed
d) Maximum Strength

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

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

11) This Activity Swimming, Road cycling needed ----------------
a) Speed Strength
c) Endurance Strength
d) Maximum Strength
12) This Activity Team games, Combat sports
needed ----------------
a) Speed Strength
d) Maximum Strength

13) Iso-tonic strength otherwise called as --------------
a) Dynamic Strength
b) Static Strength
d) Maximum Strength
14) Strength Training low 30-50% during heart rate -----------------
a) 130-140
b) 140-150
c) 150-165
d) 165-180

15) Strength Training heart rate 165-180 -----------------
a) low
b) Medium
c) Sub- maximum
d) Maximum
16) Strength Training heart rate 140-150 -----------------
a) low
b) Light
c) Sub- maximum
d) Medium

Strength definition types of strength and training its intensity

Strength definition types of strength and training its intensity

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