Muscular strength (MS) – the maximum amount of force generated against a resistance, one time (assessed by the maximum amount of weight lifted in a single effort – one RM)
Muscular endurance (ME)– The sub-maximal amount of force generated repeatedly over time (assessed by the successful amount of repetitions one can lift against a sub-maximum resistance)
Factors that affect strength: "all or none" law- "law of recruitment"
Body composition changes when strength training
-decrease in fatty tissue -decrease in fatty tissue is often greater than the muscle hypertrophy, therefore, one loses inches but not body weight -since muscle tissue is dense, people become discouraged because they don't lose "weight" -Rely on body composition, not weight!!!
Demands on the muscle must be increased systematically progressively over time -resistance must be at a level to cause adaption -must be progressive
Specificity of training
Principle of Specificity - for a muscle to increase strength or endurance, the training program must be specific to obtain the desired effects -In other words, one must train the muscle group to perform in the fashion one would like to see the increases and performance -Example: in order to improve and push-ups, one has got to do push-ups, to improve and set ups, one has to perform sit ups etc.
Plyometrics (what it is, who should do it)
Plyometrics – a type of training and incorporating speed and strength to enhance explosiveness – Can involve jumping off and back on to a box, attempting to rebound as quickly as possible on each jump – Explosive push-ups – Can have a high-risk of injury as compared to conventional modes of progressive resistance training
*Athletes should use this
Slow and fast twitch muscle fibers (what they're used for)
Factors that affect strength - Types of fiber -slow twitch (red)-aerobic work - fast twitch (white)-anaerobic work - determined genetically - can be trained, but not changed
People have two general types of skeletal muscle fibers: slow-twitch (type I) and fast-twitch (type II). Slow-twitch muscles help enable long-endurance feats such as distance running, while fast-twitch muscles fatigue faster but are used in powerful bursts of movements like sprinting