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Core 2 Factors affecting performance
How does training affect performance?
Strength training
Strength is the ability of a muscle to exert a force against a resistance. It is developed through resistance training programs. Weight training is the most common form of resistance training.
There are several benefits of strength training. These include:
- Increasing the ratio of muscle to fat in the body.
- Improving a person's posture and self-esteem.
- Targeting specific muscle groups to improve performance in sports.
- Being able to be adapt the program to suit all fitness levels.
Muscles can contract against a resistance in three ways:
- Isotonic contractions.
This involves two separate forms of muscle movement - eccentric and concentric muscle contractions. - Isometric contractions.
- Isokinetic contractions.
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Examine the strength training photos below. For each photo or set of photos identify and describe the type of muscle contraction. a) b) c) d)
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Types of strength
A weight training program can be designed to develop specific aspects of strength including absolute strength, power, muscular endurance or lean body mass. Individuals will need to determine the aspects of strength they want to develop.
Absolute strength is the maximum amount of force which can be exerted by a muscle. This can be demonstrated by measuring the maximum amount of weight that can be lifted.
Power is the ability of a muscle to exert a force quickly. This is demonstrated in jumping and throwing events.
Muscular endurance is the ability of muscles to work for a period of time without fatigue. This can be demonstrated by counting the number of repetitions which can be completed of a specific activity before fatigue causes the movement to stop.
Lean body mass is the ratio of body fat to muscle within the body. Through strength training the overall size of muscles will increase while the level of body fat will decline.
Weight training terminology
When exploring weight training programs, you will need to understand the terminology used to describe the organisation of the exercises.
- Repetitions (reps): How many times the exercise is done without a rest.
- Sets: The number of times you complete a group of repetitions.
- Resistance: The weight you are lifting.
- Repetition maximum (RM): The maximum number of times you can lift a given resistance.
- Recovery: The time taken between each set.
The principles of overload can be applied to weight training programs in a number of ways by:
- Increasing the resistance.
- Increasing the number of repetitions with a fixed weight.
- Increasing the number of sets of the exercise.
- Reducing the recovery time between sets.
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Purpose
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Resistance
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Reps
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Sets
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Speed (of exercise)
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Recovery
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Absolute strength
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2-6 | 3-6 | 3-5 mins | ||
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Power
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60-80% 1RM | 2-10 | Fast | ||
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Muscular endurance
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2-3 | 1-3 mins | |||
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Lean body mass
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70-90% 1RM | 6-20 | 1-3 mins | ||
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and describe
how the principles of progressive overload are
applied.
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