Is the ability of the muscles to exert maximal or near maximal force against resistance?

Type A - characteristics of a hard-driving, overambitious, aggressive, at times hostile and overly competitive person.

More prone to stress, greater risk for coronary heart disease.

Type B - Characteristics of a calm, casual, relaxed, and easygoing individual.

Type C - Highly committed to tasks, has confidence in ability to do work and are in control of their actions, top physical condition to meet mental and physical demands of work.

Just as highly stressed as Type A's but do not seem to be at higher risk for disease than B's.

Something to note about max tests: Most tests use relatively slow movement speeds and reflect slow-speed strength.  High-speed muscular strength can be assessed by measuring the 1RM of explosive resistance training exercises or the height of a vertical jump.  Phosphocreatine and ATP stores from the active muscles supply the energy for both types of tests.  Explosive, max power tests take about 1 second, and low-speed max strength tests take about 2-4 seconds.  

Max Muscular Strength: slow-speed muscular strength is related to the force a muscle or group of muscles can produce in one maximum effort while maintaining proper form.  A 1RM is quantified by the maximum weight that can be lifted once, and is calculated for exercises like a bench press or back squat.  

• Max effort at a slow speed

• Test design: maximum force is exerted isometrically or at a particular speed. No special equipment is required, making it the more accessible and more common test used. Tests are performed after the athlete is warmed up by performing the test exercise at a low percentage of their predicted maximum load. The athlete will attempt the exercise until the 1RM is found, taking rests for about 1-5 minutes following each attempt. The 1RM should be found within 3-5 attempts; the results could be compromised by the athlete's fatigue if they continue beyond that.

Max Muscular Power: high-speed strength, or max anaerobic muscular power, is related to the ability of a muscle or group of muscles to exert high force while contracting at high speeds.  Proper form is still important during these tests for safety reasons. 

• High force at high speed

• Test design: very short duration, performed at maximum movement speed, and produce very high power outputs. There are multiple exercises that qualify as a maximum muscular power test, all with different test protocols.

• Types of exercises: 1RM of explosive exercises (power clean, snatch, push jerk), the height of a vertical jump, and the time to sprint up a staircase. Cycle ergometer can also be used if the athlete suffered an injury or is unable to run.

• Power output reflects both force and velocity, so test results and improvements might not seem obvious.

  • An athlete's vertical jump might not improve after gaining body weight during resistance training, making it seem like the power output is unchanged. But its actually improved because because they're propelling a heavier body weight to the same height. Moving a heavier body at the same speed requires a heavier power output.

A Badass Podcast with one of the most badass dudes in the strength & performance industry: Pavel Tsatsouline

Presentation on theme: "Weight Training Terms Muscular Strength – The ability of the muscle to exert maximal force against a resistance. Muscular Endurance – The ability of the."— Presentation transcript:

1 Weight Training Terms Muscular Strength – The ability of the muscle to exert maximal force against a resistance. Muscular Endurance – The ability of the muscle to contract repeatedly, with a submaximal force. Repetition Maximum – the most weight lifted for a given number of repetitions, used to measure muscular strength. Written as 1RM, referred to as your “max.”  Load – the amount of weight lifted. Always a percentage of 1RM.  Repetition – The number of times a given exercise is performed.  Set – A completed number of repetitions performed consecutively without resting.

2  Overload – Placing greater stress on the body than what it is accustomed to.  Specificity – Selecting particular exercises or training methods to match particular outcomes desired.  Slow Twitch Fibers – red muscle fibers, developed with aerobic exercise. Low to moderate intensity, long in duration. Fast Twitch Fibers – white muscle fibers, developed with anaerobic exercise. High intensity, explosive exercises, short in endurance.  Hypertrophy – The enlargement of the muscle.  Atrophy – Decrease in the size of the muscle.  Ergogenic Aid – Performance enhancing supplement or drug

3 Free Weights vs. Machines

4 Advantages of Free Weights Cost Cost More like real life activities More like real life activities Variety Variety Portability Portability Balance, stabilizing muscles Balance, stabilizing muscles One size fits all One size fits all

5 Advantages of Machines Safety Safety Selection, a few exercises can only be performed with machines. Ex: Lat pulldown, leg curls, etc. Selection, a few exercises can only be performed with machines. Ex: Lat pulldown, leg curls, etc. Isolation Isolation Time Time Rehabilitation Rehabilitation

What is the ability to exert maximum force against resistance?

What do you call the ability of the muscle to exert maximal?

What is the ability of a muscle to exert to a maximal force through a given range of motion or at a single given point?

What endurance is the ability of the muscle or muscle group to exert one maximal force against a resistance?