Understanding Force: A Comprehensive Guide to Strength Training
What is Force?
Force is defined as the ability to overcome external resistance or react to it by muscle tension. It is also understood as the maximum stress that the muscles are able to develop. Force is a fundamental aspect of physical abilities, as movement requires muscular contraction, which must be strong. Force is equal to muscle tension, determined by the degree of muscle contraction. There are two key aspects to improving strength:
1. Mechanical Point of View
From a mechanical perspective, force is the ability to overcome external resistance or react to it by muscle strain. It is also defined as the ability of muscles to produce acceleration or deformation of a body, keep it stationary, or slow its movement. It represents the maximum tension that the muscles are able to develop. Even during sleep, we have a level of muscle tone, which is the lowest possible, but minimal tension will always be present. We must consider various factors: what type of resistance needs to be overcome? What is the appropriate speed to overcome this resistance?
2. Biological Point of View
From a biological perspective, force is the ability of the muscle to produce tension during contraction and relaxation. It is also understood as the ability to produce tension in the muscle upon activation or constriction. Force can be categorized as follows:
- Static: Isometric (those in which there is muscular tension but no change in muscle length, initial = final). No movement.
- Dynamic: Anisometric, which can be further divided into:
- Isotonic: Constant level of muscle tension.
- Isokinetic: Constant speed of muscular contractions.
- Auxotonic: These are divided into concentric (muscle shortening) and eccentric (muscle lengthening). The combination of these two (concentric-eccentric) is known as plyometrics, which involves a high eccentric contraction followed by a concentric contraction. This activates the stretch reflex and muscle elasticity.
Classifications of Force
Force can have different quality characteristics in terms of external resistance, speed, and duration of effort.
- Peak Force: The greatest tension that the neuromuscular system can develop, or the ability to achieve maximum strength.
- Force Speed: The neuromuscular system’s ability to overcome resistance with the increased speed of contraction possible.
- Strength Resistance: The body’s ability to resist fatigue during long-term efforts.
Types of Work Force
1. Propulsive: Any work that overcomes resistance associated with concentric contractions.
2. Braking: Primarily eccentric work.
3. Combined: A combination of propelling and braking (Example: change of direction).
4. Static: Isometric work.
Factors to Improve Force
Metabolic structure: Improved functioning, energy potential, and specific properties. The central nervous system plays a crucial role in improving strength. Strength is enhanced not by size alone but by the central nervous system, as it controls and activates muscle fibers. The following factors influence muscle tension:
- Changes in the number of motor units (fibers) activated.
- Changes in the frequency of impulses from motor neurons.
- Changes in the degree of synchronization of nerve impulses.
Factors Affecting Force
1. Structural
- Increasing muscle bulk increases the force of fibers.
- Density of active levers.
- Efficiency (kinetic chain).
2. Functional
- Nervous: To stimulate the nervous system, you have two options: use a high load slowly or a small load explosively. The nervous system is responsible for coordination between muscle groups (intermuscular), coordination within the muscle itself (intramuscular), and motor neuron impulses.
- Peripherals: Ratio of slow fibers (red – a marathoner) and fast fibers (white – a sprinter).
- Energy: Energy systems and power.
Training Methods
A) Method of Maximum Effort
This method involves using high loads to develop strength. It promotes muscle hypertrophy and muscle coordination. This method is often used by weightlifters.
- Method: Maximum stress in a short period. 100% load for 1-3 seconds. 7 core exercises (large muscle groups) per session. Recovery from 3 to 5 minutes, as it affects the central nervous system and requires full recovery. 2 or 3 sets per session, 2 to 3 sessions per week. Increasing repetitions can enhance force and hypertrophy. This training can be done in a pyramid format, where repetitions and intensity are varied.
- Stable Load Method: This method maintains the load and varies the repetitions. It focuses on work-force resistance.
- Ladder Method: This method involves working with increasing intensity, consolidation, growth, etc.
- Method of Sub-maximal Loads or Moderate: The load is lowered to improve speed strength. It promotes muscle hypertrophy and coordination. It should be performed for 6-8 weeks, changing every”” times. Each series should last 15 seconds (working the alactatic metabolism). 10 repetitions and 3-4 sets. The intensity should be between 60% (gives more speed and central nervous system work) – 85% (gives more strength and hypertrophy). This method allows you to train for speed strength. During competition periods, 60% intensity is recommended. To tone up, work at intensities of 70% – 80%.
- Method-Resistance Strength: This method involves working slowly with many repetitions. The heart rate is used here only because you work the aerobic system. The load is less than the maximum weight until fatigue limit. It primarily works the aerobic metabolic pathway, but if you work until fatigue, hypertrophy can occur. This method can use pulse as a reference because it is aerobic. It can be used for weight loss.
- Isometric Method: This method involves performing isometric contractions at different angles. It is very useful for rehabilitation and for people in bed. The main problem is that it creates isometric arterial hypertrophy, so it is not suitable for children and adults.
Methods of Resistance Training with Children
Intermuscular coordination is sought through dynamic exercises (primarily used with children) and static exercises (mainly used for muscle tone). We must avoid stress concentrations, use general loads, and avoid performing many repetitions. Avoid loads above the column. The means for work force are:
- Autoloading: Hampering their movement by strongly counteracting their own weight.
- External Load: Denying the move. We must use the weight of companions, forming homogeneous groups (weight, height), never using loads above the waist. We may also use materials such as overload or impede the movement means (sand, water, mattresses, field, snow, etc.).
- Departmental Propulsion or Braking: Concentric or eccentric respectively. It is best to combine work.
Considerations of Strength Training in School-Age Children
Greater than 30% stimuli. Progressive overload of the large muscle groups (intermuscular coordination). Variety in training loads. Adequate recovery periods: adjusted for energy demands. In specific jobs for maximum muscle performance tour. With pre-activation by pre-stretching creates more tension (est-shortening cycle). Training Effects of F are trained specifically on the area working approach: ariado rich, funny, general, specific and appropriate to the maturation time.
Considerations for the Development of Force in Formative Stages of the Athlete
. Is the basis of adequate postural attitude. Importance of tonic control development. 6-12 years work must be associated mainly dynamic work. The work related to static nature fixer, supporting or tonic-postural. Importance of Force versus coordination (under the speed contractions) + maturation and growth. Importance of alternate methods to avoid the stagnation of neuromuscular adaptation. Initially it is desirable to develop intermuscular coordination (8-12 years) and later the muscle and hypertrophy (14-16 years). 14-16 years complete high hormone levels and maturation of organs that promotes the ability to tolerate and endure fatigue.