1. Strength Training
SHMD
139
27/8/2012

2. STRENGTH definition
STRENGTH is the maximum force a muscle or group of muscles can produce in a single contraction. HYPERTROPHY is an increase in the size of the muscle as a result of strength training 1REPETITION MAXIMUM (1RM) is the maximum amount of resistance you can move at one time

3. Strength Training High sets (3-6), low reps (2 – 8).
Long rest periods in between sets (3 – 5 minutes)
Very heavy weights (80 – 100% 1RM).
Only 1 – 2 muscle groups per training session.
1 muscle group trained 2 – 3 times per week.

4. Types of Muscle Contractions
Concentric MC – when a weight is being lifted, the muscles involved shorten during the contraction.
Eccentric MC – when a weight is being lowered in a controlled manner, the muscles involved lengthen.
Isometric MC – when a muscle is activated and produces force, but remains the same length, i.e. no visible movement occurs at the joint

5. Progressive Overload
Progressive overload refers to the practice of continually increasing the stress placed on the muscle as it becomes capable of producing greater force or has more endurance.
Methods:
Increase the resistance to perform a certain number of repetitions.
Increase number of reps or sets.
Increase repetition speed.
Change rest period between sets.

6. Safe Training Warm-up for 10min before workout. Progress slowly.
Use good shoes with good traction.
Avoid arching your back.
Do not lift with a rounded back.
Use a moderately slow, controlled movement.
Do not pause between repetitions, keep a steady rhythm.
Do not allow the weights to drop or bang.
Use spotters where necessary.

7. Spotters
Using spotters is necessary to ensure the safety of the trainee.
Spotters serve 3 major functions:
Assist trainee with completion of reps
Critique trainees exercise technique
Summon help if an accident occurs
Spotters must be strong enough
More than 1 spotter may be necessary
Spotters must know proper exercise technique
Should know how many reps the trainee is trying to achieve
Spotters must be attentive at all times

8. Types of Strength Training
Isometric exercise: are exercises where no movement takes place while a force is being exerted against an immovable object
Isokinetic exercise: are exercises performed on machines that keep the velocity constant throughout the range of movement. i.e. prevents the performer from moving faster, no matter how much force is exerted
Isotonic exercise: are exercises where resistance is raised then lowered, example: bicep curl.

9. Types of Strength Training
Isotonic Exercise
Isometric Exercise
Isokinetic Exercise

10. Gender Differences
Absolute strength – maximal amount of strength or force generated in a movement or exercise (i.e. 1RM)
A woman’s average maximum whole-body strength is ±60% of the average man’s
Women have less testosterone, thus less muscle mass

11. Gender Differences
Relative strength – refers to absolute strength divided by body weight
Example: a 70kg woman who lifts 70kg has a relative strength equal to a 120kg man who lifts 120kg, even though she has less absolute strength
When performing an identical resistance training program, women generally gain strength at the same rate or faster than men

12. Revision Questions
Define: strength (3), hypertrophy (3), one rep max (3).
Name and explain the three different types of muscle contractions. 9
Name and explain the three different types of strength training. 9
How would you manipulate reps, sets, rest periods and intensity to initiate the strength training response?
Why is progressive overload important when it comes to strength training? 4
List 5 ways to ensure safe strength training sessions. 5
Discuss why it is important to use spotters when performing strength training
Discuss how strength differs between males and females, refer to absolute and relative strength