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3 Three Types Of strength Static- In Rugby you need static strength, to hold the scrum steady. This prevents your opponents from driving you back. Explosive- When throwing the shot putt you need explosive strength to use the maximum energy in a single throw. Dynamic Strength- When sprinting in swimming you need dynamic strength to work continuously the major muscles of the arm and shoulder.
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Body in ActionBody in Action
StrengthStrength
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What is Strength?What is Strength?
Strength is the maximum amount of force a muscle or group of muscles can exert in a single effort
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Three Types Of strengthThree Types Of strength• Static- In Rugby you need
static strength, to hold the scrum steady. This prevents your opponents from driving you back.
• Explosive- When throwing the shot putt you need explosive strength to use the maximum energy in a single throw.
• Dynamic Strength- When sprinting in swimming you need dynamic strength to work continuously the major muscles of the arm and shoulder.
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Why is Strength important?Why is Strength important?• All physical activity
require a performer to have some strength.
• Strength is most important when objects have to be held, lifted, carried, or thrown
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• Sometimes the heavy weight can be the performers own body, the body of a partner or an opponent.
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• Activities such as badminton, football, golf etc need a ball or shuttle to be hit powerfully so strength would be an advantage
Upper body Strength important to play a powerful smash that your opponent cannot return.
Lower body strength is important to hit a hard shot that the keeper cannot save.
In Golf upper body strength gives you a drive that goes a long way up the fairway, nearer the hole.
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How can muscle strength be How can muscle strength be improved?improved?
• A Training programme can be devised to improve strength in most major muscle groups. Any program will be based on progressive resistance. Here, you overload the working muscle by placing a resistance, usually a weight or load, against it. The resistance is gradually increased as the muscle becomes stronger
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How do you plan a strength training How do you plan a strength training programme?programme?
• Decide which muscle groups you wish to make stronger.
• In Volleyball by increasing the strength of the leg muscles you can jump higher
Strength Training can be specifically designed to meet the demands of the activity. This is known as the principle of specificity
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• Select the type of training programmeWeight Machine or Free standing weights• Select the exercises to be used
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A strength training programme A strength training programme should be based on should be based on high high
workloadsworkloads with with few repetitionsfew repetitions• Workload- 70-80% of your capacity• Repetitions- Between 4&6• Sets-Build up to at least 4• Exercises- Between 3&4• Each session should last at least 30 mins• 3 sessions a week will give you improvement in
8 weeks• Plan a rest day between each session• Follow this plan and you could look like this
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Test For StrengthTest For Strength
• Hand Grip Test
• Maximum weight you can lift.
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