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What is strength?
Physical strength is the ability of a person to exert force on physical objects using muscles. Increasing physical strength is the goal of strength training. An individual's physical strength is determined by two factors, their genetic inheritance of muscle fiber types and their degree and type of strength training they may undertake.
General Co-relations of repetition, sets, rest and output
| WEIGHTS |
OUTPUT/DEVELOPMENT IN MUSCLE |
% OF MAX WEIGHT YOU CAN LIFT |
REPETITIONS |
SETS |
REST BETWEEN SETS |
| Light |
Stamina development |
< 70 |
12-20 |
1-3 |
20-30 secon |
| Moderate |
Strength development |
70-80 |
8-12 |
1-6 |
30-120 secon |
| Heavy |
Power development |
80-100 |
1-8 |
1-5 |
2-5 minutes |
What are the safety aspects/techniques of resistance training?
- Breathing- individual should practice exhaling as the exercised muscles contracts concentrically (shortening) and inhaling during the eccentric (lengthing) phase of each repetition.
- Spinal posture- individual should not arch his/her back, spinal position should be normal.
- Speed of the repetition- each repetition should be performed at the tempo of three seconds of eccentric (lengthing) movements and two to three seconds of concentric movements.
- Beginners- beginner should start with 10 to 12 exercise of major muscle group with 8-12 Rep of light weight/resistance and perform 1-2 set.
- Beginners- only focus on proper exercise form and breathing technique, perform first set without any resistance.
- 1 REP max- if you are beginner, do not check your strength by attempting 1 rep maximum.
- Spotting- it is important for exercises where the heavy resistance/weight is lifted overhead, for bench press, shoulder press exercises and for squats.
- Equipments - improper equipments can lead to serious accidents. Always check weather equipments is in proper conditions or not.
- Distance in between legs - Distance in between feet should be shoulder width or one foot.
- Wear shoes- they not only help protect your feet from dropped weights but can also keep you from slipping during a lift and give you a firm foundation.
- Do not rush- do not jerk the weight up, lift and lower the weight in controlled manner.
- Warm up and cool down- do not skip warm and cool down.
- Hydration - do not wait for thirst, drink water before, during and after the exercise.
Which physiological factors effects on muscle strength?
- Limb length- other things being same, people with long limbs may lift more exercise resistance than people with long limbs. As the distance in between exercise joint and weight/resistance increases, required force to lift the weight/resistance increases.
- Muscle length- muscles are attached to bones by tendons. Relative to bone length, some people have long muscles with shirt tendons attachments, while other have short muscles with long tendon attachments. Other things being same, people with relatively long muscles have a greater potential for developing size and strength than people with relatively short muscles.
- Tendon insertion - muscle strength also depends on tendon insertion. For example- Mr. Mehta and Mr. Singh both have same forearm length and biceps strength. However, Mr. Mehta biceps tendon attaches to her forearm a little farther from her elbow joint than Gayle's .this gives Mr. Mehta a biomechanical advantage that enables her to use more resistance than mr.singh in elbow flexion exercise.
- Percentage of muscle fiber type- There is two types of muscle firbers, fast twitch and slow twitch. Some people have (genetic gift) more number of fast twitch muscle fibers. A person with high percentage of fast twitch muscle fiber has more power.
Which physiological factors does not effect on strength?
- Gender- gender does not have effect on strength. Gender does not affect the quality of muscles but gender influences the quantity of muscles. Muscle size and type is influenced by male hormone testosterone that is how male has more muscles. But when evaluated pound per pound basis, men and women demonstrate similar strength performance.
- Age- Men and women of all ages can increases their muscle strength and size through progressive resistance training.
What are the modes of resistance training?
Dumbbells, barbells, plates, machines, springs, eletcronis device and kettle bells.
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