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Muscular fitness benefits1/28/2024 Produce a maximal amount of force in a minimal amount of time muscle lengthening followed by rapid acceleration through the shortening phase. Rest interval: 30-60 seconds Explosive Strength Intensity: Low-to-moderate, approximately 40-80% of 1RM Training StrategyĮxercise selection: Compound and single-joint movements using a variety of equipment body-weight exercises Improve the aerobic capacity of working muscles.Įnhance ability to perform many functional tasks and ADLs. Maintain good postural stabilization for an extended period of time. Relies upon aerobic efficiency to supply oxygen and nutrients to the working muscles while removing metabolic waste.Įxamples: An endurance event like a 10K, marathon or triathlon doing yard work or other vigorous household chores high volume bodybuilding-type training Benefits The ability to maintain muscular contractions or a consistent level of muscle force for extended periods of time. Rest interval: 30-90 seconds Strength Endurance Intensity: Low-to-moderate, approximately 50-75% of the estimate 1 repetition maximum (1RM) for a particular exercise Training StrategyĮxercise selection: Multiplanar movements using a variety of free weights (dumbbells, medicine balls, sandbags, etc.) or cable machines Improve resiliency of muscle and connective tissue to reduce the risk of injuries such as sprains or muscle pulls.Įnhance performance of specific sports or activities of daily living (ADLs). Generate the force required to move objects from one location to the next. 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.Įxamples: Picking up and carrying a young child, laundry basket or duffle bag Benefits The ability to decelerate, control and generate muscle force in a multiplanar environment. Listed below are different types of strength with a brief overview of the training program required to achieve that outcome. 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. 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. 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. 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. 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. Both intramuscular coordination (the ability to recruit all of the motor units within a specific muscle) and intermuscular coordination (the ability to have a number of different muscles working together to generate a force) are required to achieve optimal levels of strength. The magnitude and rate of force production are determined by the efficiency at which all of the involved muscle motor units are recruited. To achieve a strength-based goal, it is important to first define the specific type of strength required for success and then design an exercise program to develop that strength. From a physiological perspective, strength is the ability to activate muscle motor neurons and their attached muscle fibers (together called a motor unit) to generate the force necessary to achieve a specific outcome. Generally speaking, strength is the ability to accelerate a mass from a state of rest, which results in the production of muscular force. Strength training is the functional application of Newton's second law of physics, which defines force as the product of a mass and its acceleration (Force = MA). For example, training for maximum strength requires heavy weights for limited repetitions, while improving explosive strength requires moving light-to-moderate weights as fast as possible. Are your clients following the right strength-training program to achieve their fitness goals? Increasing muscle strength is a frequently cited reason for starting an exercise program however, not all strength training is the same and achieving a specific strength-training goal requires following the right type of workout program.
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