Teacher: Fernando San Miguel Valbuena PHYSICAL EDUCATION 4º E.S.O. Strength Teacher: Fernando San Miguel Valbuena Physical Education Department

MUSCLES "They are each of the contractile organs formed by muscular tissue “ "They are surrounded by a membrane of connective tissue called APONEUROSIS“ "The functional and structural unit of muscles is MUSCLE FIBER"

MUSCLES Types of Muscles Skeletal muscle Smooth muscle Skeletal Muscles are those which attach to bones and have the main function of contracting to facilitate movement of our skeletons. They are also sometimes known as striated muscles due to their appearance. Smooth muscle Smooth muscle is also sometimes known as Involuntary muscle due to our inability to control its movements, or Unstriated as it does not have the stripy appearance of Skeletal muscle. Smooth muscle is found in the walls of hollow organs such as the Stomach, Esophagus, Bronchi and in the walls of blood vessels. Cardiac muscle (heart muscle) This type of muscle is found solely in the walls of the heart. It has similarities with skeletal muscles in that it is striated and with smooth muscles in that its contractions are not under conscious control. "The human body is made up of approximately 40% of skeletal muscle and 10% of heart muscle and smooth muscle."

MUSCLES MAIN FUNCTIONS They produce movement. They generate mechanical energy by the transformation of chemical energy. They give stability to the joints. They serve as protection of organs and viscera. Maintenance of the posture. They provide heat, due to its abundant irrigation, friction and energy consumption. Stimulants of the lymphatic and blood vessels, for example the contraction of the muscles of the leg helps the venous blood and lymph to be directed against the gravity during the march.

MUSCLES EXTERNAL STRUCTURE

MUSCLES INTERNAL STRUCTURE

MUSCULAR FIBER ORGANIZATION MUSCLES MUSCULAR FIBER ORGANIZATION

MUSCLE CONTRACTIONS Types of Contractions

STRENGTH Muscular strength refers to the amount of force a muscle can produce with a single maximal effort.

MUSCULAR STRENGTH DEPENDS ON: Muscle features Muscle Thickness. The greater the cross-section, the more strength. Anatomical Arrangement of Fibers. The oblique muscle fibers are able to generate more strength. Fiber Classes: Red or slow- contraction (Less strength, more resistance). White or fast-contraction (More strength). Muscle Length. The longer the length of the muscle, the more strength. Nervous System. The more nerve endings reach the muscle fibers, the more fibers can be recruited, so the muscle can generate more strength.

MUSCULAR STRENGTH DEPENDES ON: Other factors Gender: Women have 60-80% less strength than men. Man produces more testosterone, a factor that determines the strength. Age: At older, less force (From 25-30 years old). Climate: In warm environments develops more strength. Feeding: Keep in mind that muscle structure is based on Proteins. Training: The more you train, the more strength.

TYPES OF STRENGTH Depending on the weight to be moved and the speed at which we do it, we can classify the strenght in: MAXIMUM STRENGTH EXPLOSIVE STRENGTH ENDURANCE STRENGTH Departamento de Educación Física Secundaria

“Weightlifters and bodybuilders usually work at Maximum Strength." TYPES OF STRENGTH MAXIMUM STRENGTH WEIGHT OR LOAD: very high or maximum (90-100%). LIFTING SPEED: not determinant. NUMBER OF REPETITIONS: few (1-3 reps). “Weightlifters and bodybuilders usually work at Maximum Strength."

"Jumpers and pitchers often work out the Explosive Strength." TYPES OF STRENGTH EXPLOSIVE SRENGTH WEIGHT OR LOAD: high (75-80%). LIFTING SPEED: maximum. REPEATED NUMBER: few (4-8 reps). "Jumpers and pitchers often work out the Explosive Strength."

TYPES OF STRENGTH ENDURANCE STRENGTH WEIGHT OR LOAD: low (50-60%). LIFTING SPEED: slow. NUMBER OF REPETITIONS: many (10-12 reps till 25-30). "In weightless exercises (sit-ups or push-ups, 25-30 reps can be done)." "The athletes of collective sports and of fight, skating ... usually work".

PYRAMID OF STRENGTH TRAINING The more intensity, the less number of repetitions.

GENERAL PRINCIPLES FOR STRENGTH DEVELOPMENT Before you begin, you must develop cardiovascular capacity. You must do a specific intense warm up. The exercises should produce fatigue. You must work multilaterally and alternately. Try to "locate" the exercises. Gradually increase loads. Always stretch after work.

ORGANIZATION OF THE STRENGTH WORK OUT Strength training is usually organized through circuits. At each station you can work for a certain number of repetitions or for a certain time (depending on the type of strength to be developed). The work is distributed in several series (sets) or returns to the circuit (between 2 and 5). There is a "rest time" or recovery between sets (between 1 and 5 minutes). In each season the so as not to overload them. muscle groups must be alternated Always start with large muscle groups.

METHODS OF STRENGTH DELOPEMENT BODY WEIGH TRAINING Main goal: Development of Endurance Strength. Features: You work with the weight of your body. The exercises are not "localized". Importance of a correct posture. Between 10 and 30 repetitions or between 15 and 45 seconds. The intensity can be increased by varying the posture.

METHODS OF STRENGTH DELOPEMENT OVERLOAD TRAINING Main Goal: development of all types of strength. Features: Use of bars, disks and machines. Sets and repetitions depending on the type of strength. Recovery pauses depending on the type of strength.

METHODS OF STRENGTH DELOPEMENT MULTI-JUMPS, PLYOMETRICS AND BALLISTICS Main goal: Increase your explosive strength and muscle power of the lower train. Features: Perform series of 6-8 jumps at the highest possible speed. The jumps can be vertical or horizontal. Rest 1-3 minutes between each set. Carry out between 80 and 100 jumps in each session.

METHODS OF STRENGTH DELOPEMENT TRAINING WITH ELASTICS (Theraband training)

METHODS OF STRENGTH DELOPEMENT Training with machines (Multipower machine) Departamento de Educación Física Secundaria

Muscles and exercises Departamento de Educación Física Secundaria