Option Improving Performance Summarised

Resource Description

• Strength training
A strength training program will only be effective if:
– It incorporates progressive overload
– Correct technique is emphasised (incorrect can lead to injury)
– Exercises are specific to the demands of the athletes sport
– works both the agonist and antagonist for any movement. Working just one will lead to injury around joint
– Resistance training e.g. elastic, hydraulic
Resistance training is where each muscular effort is opposed by a resistance. Resistance is applied by isotonic
(muscle lengthening + shortening against resistance) measures like hydraulic + elastic forces.
Elastic: resistance using bands improves strength because resistance is generated by progressively increasing
tension as the band is stretched strengthening muscles through full ROM, esp. at end of movement. Elastics are
effective because of their versatility, portability + adaptability to ROM. However bands are the least durable of
all strength training equipment (bands wear + tear). They need to be regularly checked for fraying, wearing +
tears.
Hydraulic: hydraulic equipment generates resistance through cylinder adjustments in response to the speed of
movement. The faster the movement the more resistance developed. Hydraulics provides resistance in both
movement phases e.g. the pushing + pulling, the lifting + lowering. It is used in circuits, cardio-vascular fitness
and anaerobic exercises. Pool water can also create a hydraulic effect.
– Weight training e.g. plates, dumbbells
Weight training uses reps, sets + weight/load to create a progressive resistance to increase strength. Free
weights (dumbbells) or machines are designed to overload muscles + enhance adaptations. With progressively
increasing loads significant muscular hypertrophy occurs. It uses concentric and eccentric contractions to stress
muscle fibres. Manipulation of sets, reps, recovery time, speed of movement + load, different strength
requirements can be met e.g. power, absolute strength, muscular endurance.
Plates: are weight plates anchored to barbells (free weights). They can be set at an exact load therefore you can
incorporate the overload principle + create a progressively increasing load allowing adaptations to occur. As
weight gets heavy, spotters are necessary for safety. Important that weight is lifted through full ROM.
Dumbbells: 2 discs and a short bar made for lifting with one hand. Can manipulate load, easily + used to
develop small muscle e.g. wrist, bicep. Also provides versatility in programs. Can be used in injury rehab
programs where specific muscle/ligament/tendon needs strengthening e.g. ‘tennis elbow’ recovery or gymnast’s
wrists need strengthening.

– Isometric training
Isometric contraction is one where muscles develop tension but change in length e.g. handstand hold, static
holds, push immovable object. It’s hard to measure improvements in isometric training, thus a need for
alternative free weight program as well. Isometric training is most effective if done 6-8 reps lasting 6 seconds ,
4-5 days a week. Must be performed at the joint angle required in activity e.g. beginning, middle or end of
contraction.
Positives/advantages à minimal equipment needed, to help overcome weak points (e.g. chin-up holds to help
develop a chin-up), takes little time, easy to do, good for rehab e.g. muscle tear
Disadvantages/negatives à doesn’t increase strength in full ROM, causes rise on blood pressure, doesn’t;
increase muscular endurance, speed is decreased through static strength
RM = repetition maximum (max weight a muscle can lift)