The prerequisite for any strength-training program is the structural integrity of the musculoskeletal system to control stability of the stable joints, while allowing the mobile joints to move through unrestricted, multiplanar motion.
According to the principle of specificity, strength is developed in response to the amount of resistance and the type of movements used in an exercise program. Moving a heavy mass with slow acceleration will produce one type of strength, while rapidly accelerating an object with a minimal mass will produce a different type of strength.
Likewise, sustaining the movement of a mass at a constant rate of velocity for a high number of repetitions results in yet another type of strength. If we have a better understanding of each type of strength and how to achieve it with exercise, we can help our clients reach their fullest potential.
Listed below are different types of strength with a brief overview of the training program required to achieve that outcome.
Agile Strength
The ability to decelerate, control and generate muscle force in a multiplanar environment.
Traditional strength training focuses on producing a shortening muscle action to move a load through a single plane of motion; however, many tasks require the ability to move a mass through gravity in multiple planes of motion.
Examples: Picking up and carrying a young child, laundry basket or duffle bag
Strength Endurance
The ability to maintain muscular contractions or a consistent level of muscle force for extended periods of time.
Relies upon aerobic efficiency to supply oxygen and nutrients to the working muscles while removing metabolic waste.
Examples: An endurance event like a 10K, marathon or triathlon; doing yard work or other vigorous household chores; high volume bodybuilding-type training
Explosive Strength
Produce a maximal amount of force in a minimal amount of time; muscle lengthening followed by rapid acceleration through the shortening phase. Focus is on the speed of movement through a range of motion (ROM).
Explosive strength is based on the ability of the contractile element to rapidly generate tension, while power enhances the ability of elastic tissue to minimize the transition time from lengthening to shortening during the stretch-shorten cycle.
Examples: Throwing a shot-put, Olympic lifts such as the snatch and clean-and-jerk; quickly moving out of the way of danger
Maximum Strength
The highest level of muscle force that can be produced, maximum strength is the ability of a muscle or specific group of muscles to recruit and engage all motor units to generate maximal tension against an external resistance. Requires high levels of neuromuscular efficiency to enhance both intra- and intermuscular coordination.
Examples: Powerlifting, squat, deadlift and bench press and strongman competitions
Relative Strength
Amount of force generated per unit of bodyweight. Can be increased by using all of the various types of strength training to improve the magnitude of force production while maintaining or reducing total body mass.
If neuromuscular efficiency and muscle force production increase while maintaining a consistent body mass, relative strength will increase.
Example: Two women each weigh 154 pounds. The first can do 4 pull-ups and deadlift 200 pounds, while the second can do 8 pull-ups and deadlift 220 pounds. Therefore, the second woman is capable of producing more force per pound of body weight.
Speed Strength
The maximal force capable of being produced during a high-speed movement; trained with either bodyweight or a minimal amount of resistance, allowing the movement to be executed as fast as possible.
Examples: Throwing a baseball, swinging a golf club, running a sprint
Starting Strength
Produce force at the beginning of a movement without momentum or a pre-stretch to load mechanical energy; start moving from a stationary position
An isometric contraction creates tension, which allows the surrounding elastic fascia and connective tissue to lengthen and store mechanical energy for a rapid rate of force production.
Thank you for taking time to check out this blog, have a nice day ;)
By IYEAL T.I
NASM CPT
Check out our other blogs
https://www.dyofitx.com/post/how-to-get-yourself-ready-for-a-trek
https://www.dyofitx.com/post/healthy-ways-to-reduce-destructive-stress
https://www.dyofitx.com/post/amazing-health-and-social-benefits-of-stargazing
https://www.dyofitx.com/post/first-aid-knowledge-is-essential-as-like-we-drink-water-and-eat-food
https://www.dyofitx.com/post/11-reasons-why-health-retreats-are-so-good-for-you
REFERENCES:
https://www.acefitness.org/resources/pros/expert-articles/5495/7-different-types-of-strength-and-their-benefits/
Comments