Lesson video

Hi there.

Welcome to your lesson.

Today's lesson is on the types of strength.

My name's Ms. Hacking, and I'm really looking forward to being your teacher today.

So by the end of today's lesson, I'm hoping that we can describe different types of strength and consider the appropriate fitness test used to measure strength.

Our keywords today include strength, which is the ability to overcome a resistance.

Dynamic strength, which is the ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue.

It's also known as muscular endurance.

Static strength is the ability to hold a body part like a limb, an arm or a leg, in a static position, and the muscle length will stay the same.

Explosive strength is a product of strength and speed, which is also known as anaerobic power.

Maximal strength is the largest force of muscle or grief of muscles can exert in a single contraction.

Today's lesson is split into two parts.

In the first part, we're going to describe the different types of strength.

And in the second part, we're going to look at fitness tests to measure the different types of strength.

Let's get started.

So strength is the ability to overcome a resistance, and there are different types of strength, dynamic strength, static strength, explosive strength, and maximal strength.

Okay, let's have a go to quick check.

Which is not a type of strength? Is it A, maximal? Is it B, minimal? Is it C, dynamic? Or is it D, static? I'm hoping that you remembered.

It was B, minimal strength.

That's not a type of strength that we are talking about in today's lesson.

Maximal strength, dynamic strength, and static strength are all types of strength.

So well done if you got that right.

So dynamic strength is also known as muscular endurance, and it's the ability of muscles or muscle group to undergo repeated contractions, avoiding fatigue.

So where the muscles keep working, contracting, and relaxing over a long period of time.

Jun has asked, can you remember the types of athletes that would benefit from good dynamic strength or good muscular endurance? Perhaps you remembered that a rower would require good muscular endurance or good dynamic strength in order to keep rowing for the full race.

A footballer would require good dynamic strength in their leg muscles, particularly, in order to be able to keep running and kicking throughout the whole 90-minute match.

And a rugby player would need good muscular endurance and dynamic strength in order for their muscles to keep working by tackling and passing, and kicking, and running for the full 80-minute match.

So basically, dynamic strength is needed for exercise where the muscles need to work for a long time.

So exercise for more than 20 minutes.

I wonder if you can think of any more examples.

Okay, let's have a go to check.

What is dynamic strength also known as? Is it A, muscular strength? Is it B, power? Is it C, muscular endurance? Or is it D, cardiovascular endurance? Dynamic strength is also known as muscular endurance.

So well done if you got that right.

Static strength is the ability to hold a body part such as a limb.

A limb is an arm or a leg in a static position, and it's where the muscle stays the same length.

So for example, the gymnast holding this position, they're using static strength because they are not moving.

And another good example would be a plank position.

In the image on the screen, the girl is holding a plank position, she's not moving.

So that requires static strength where the muscle length is staying the same in order for her to hold that position.

Explosive strength is a product of strength and speed, and it's also known as anaerobic power.

Explosive strength or power, you can remember through the equation of strength times speed.

And Andeep's asked again, can we remember the types of athletes that would benefit from good explosive strength or anaerobic power? You may have remembered some of these athletes that require good explosive strength to support their performance.

So for example, a high jumper would require explosive strength to jump high over the bar.

The more explosive strength they have, the higher they're going to jump.

Again, a basketballer would require really good levels of explosive strength in order to jump for a rebound and get higher than their opponent.

And a sprinter would require good explosive strength in order to push off the starting blocks at the beginning of their race to get the fastest start possible, to give them the best opportunity to beat their opponent.

Okay, let's have a go into question.

True or false? A 100-meter sprinter would require good explosive strength.

Yeah, that's true.

Can you tell me why? Yeah, so a sprinter would require explosive strength to push out of the blocks effectively and to powerfully push off the floor with each stride to enable a faster pace.

So well done if you explained that well.

Maximal strength is the largest force a muscle or group of muscles can exert in a single contraction.

So examples of athletes that would need good maximal strength include a weightlifter, particularly a weightlifter that is lifting heavy weights because they will try and do a maximum lift to lift the heaviest weights in order to lift it to win the competition.

So their muscle will contract with a large force, but probably only do that once in order to win the competition.

Other athletes that would require maximum strength would be things like a kickboxer or an actual boxer, because the harder they could hit, the harder they could punch, the more likely they are of gaining points against their opponent.

Okay, let's have a go to check.

Which athlete would require the most maximal strength? A, a dancer.

B, a weightlifter.

C, a marathon runner.

Or D, a basketball player.

So there could be a few answers here because a lot of these athletes would require maximal strength to some degree.

However, the questions is asked, which athlete would require the most maximal strength? So with these examples, it would be the weightlifter would need the most maximal strength.

But a dancer, if they were lifting someone off the floor, then perhaps they would require maximal strength.

Again, a basketball player, to throw the ball further might need maximal strength as well.

But the weightlifter out of all of those would need the most maximal strength in order to be successful at their sport.

Okay, now it's your turn to have a go to task.

What I would like you to do is to complete this table, identifying all the different types of strength, giving a definition for the different types of strength and a sporting example for each type of strength.

You may wish to pause the video now to give yourself time to complete the task.

Okay, so for this task, you were asked to complete the table, and I'm hoping that you identified that for the first row, we were talking about maximal strength.

The definition for maximal strength is the largest force a muscle or group of muscles can exert in a single contraction.

And you could have said, an example could have included deadlifting a very heavy weight.

Static strength was the next row.

And the definition for static strength is to hold a body part or limb in a static position, and the muscle length stays the same.

And an example of this would be holding a plank for 40 seconds.

Dynamic strength is the ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue.

An example of this would be a rowing race.

And explosive strength is a product of strength and speed.

And an example of this could be bounding for a rebound in basketball.

So well done if you filled that table in correctly.

For the second part of today's lesson, we're going to look at fitness tests used to measure the different types of strength.

So fitness tests are used to determine our fitness levels and which components of fitness are our strengths and weaknesses.

This can help a training and help us develop, and know where we need to improve our performance to help us with our general fitness, but to help us improve at specific sports as well.

Different types of strengths can be tested using different fitness tests.

So the hand grip dynamometer test measures grip strength.

Now that's quite a tricky word.

Say it with me.

Hand grip dynamometer.

Your turn.

Yeah, hand grip dynamometer test measures grip strength.

So the hand grip dynamometer test is a fitness test that measures strength.

And a protocol for this is that you would warm up thoroughly.

You would hold the dynamometer above your head with your dominant hand.

And you would squeeze the grip as much as possible whilst lowering the arm to the side of the body.

You would repeat this three times and record your best score.

The one repetition maximum test or the one rep max test measures maximal strength.

This is the maximal amount that can be lifted in one repetition by a muscle or group of muscles with the correct technique.

So the protocol for this test is as follows.

You would have to warm up thoroughly here because you would most likely be lifting very heavy weights.

So it's really important that you'd warm up before doing this test to not injure yourself.

You would lift the weight once using the correct technique, and if completed, you would attempt a heavier weight or until the person could not lift any heavier for one repetition.

Now Aisha's mentioned that different exercises can measure the strength of different muscle groups.

So for example, here, the athlete in the picture is doing a bench press, so would be measuring a one rep max of their pectorals, for example.

Whereas if the athlete would going to do a one rep max of a deadlift, they would be measuring the muscular strength of their glutes and hamstrings more.

Okay, let's have a go to check.

True or false? The 30-meter sprint test measures maximal strength.

Yeah, that's false.

Can you tell me why? Yeah, the 30-meter sprint test measure speed.

The hand grip dynamometer test or the one repetition maximum test measures muscular strength.

Well done if you correctly identified that.

So Jun has said, "My muscles often feel tired.

How can I test to see how good my dynamic strength or muscular endurance is?" And their answer to that is a sit-up bleep test, measures dynamic strength, particularly the dynamic strength of the abdominals.

So the protocol to complete the sit-up bleep test is as follows.

As always, you would warm up thoroughly.

You would lie on a mat with knees bent and the partner holding your feet on the floor.

The performer would sit up in time with the first bleep and down with the following bleep.

And as the levels go on, the bleeps get faster, which means the athlete would have to work extra hard in order to keep up with the bleeps.

When the performer cannot stay in time with the bleeps, they stop and they record the score they got to.

So for example, if they got to level 5.

4, that would be the score that they would record when they stopped.

Okay, let's have a go to check.

Which fitness test measures dynamic strength or muscular endurance? Is it A, the sit-up bleep test? Is it B, the press-up test? Or is it C, the multi-stage fitness test? Yeah, well done if you identified A.

The sit-up bleep test measures muscular endurance, particularly of the abdominals.

So the fitness test that measures explosive strength or anaerobic power is a vertical jump test.

The vertical jump test is a fitness test that measures explosive strength, and the protocol for this test is as follows.

You would warm up thoroughly as always, and you would stand with your dominant side against the wall and reach up as high as you can and record this mark.

Like in the image, the teacher is recording the girl's mark.

You would then jump as high as you can, reaching to touch or mark the wall, maybe with chalk or maybe using a vertical jump test equipment.

You would then record the distance between your first and your second mark, and that would be your result for explosive strength.

Okay, let's have a go to check.

Can you identify which fitness test measures explosive strength? Is it A, the hand grip dynamometer test? Is it B, the one rep max test? Is it C, the vertical jump test? Or is it D, the sit-up bleep test.

Well done if you noticed it was C.

The vertical jump test that measures explosive strength or anaerobic power.

Okay, now it's your turn to have a go to task.

For this task, I'd like you to identify the fitness test for dynamic and explosive strength.

For the second part of the task, I'd like you to state the name of the equipment that measures grip strength.

And for the third part of the task, I'd like you to describe the protocol for a test that measures maximal strength.

You may wish to pause the video now to give yourself time to complete the task.

Good luck.

So you are asked to identify the fitness test for dynamic and explosive strength.

Dynamic strength is measured by the sit-up bleep test and explosive strength is measured by the vertical jump test.

Well done if you correctly identify those.

For the second part of the task, you are asked to state the name of the equipment that measures grip strength, and I'm hoping that you remembered it was a hand grip dynamometer.

Check your spelling to make sure that you spelled that correctly.

For the third part of the task, you were asked to describe the protocol for a test that measures maximal strength.

And I'm hoping that you describe the one repetition maximum test because that's a fitness test that measures maximal strength.

Hopefully, you remembered that you have to warm up thoroughly.

You would lift the weight once using the correct technique, and if completed, you would attempt a heavier weight until you could not lift any heavier for one repetition.

And that is a protocol for the one rep max test.

Well done if you correctly identified that.

Okay, that gives us just enough time left to summarise today's lesson.

Strength is the ability to overcome a resistance and is measured by the hand grip dynamometer test.

Dynamic strength is known as muscular endurance and is the ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue.

For example, a rower.

The fitness test that measures muscular endurance or dynamic strength is a sit-up bleep test.

Static strength is the ability to hold a body part or limb in a static position, and a muscle length stays the same.

For example, holding a plank.

Explosive strength is known as anaerobic power and is a product of strength and speed, and is needed for something like the long jump in order to gain the most power to jump further.

The fitness test that measures power or explosive strength is a vertical jump test.

Maximal strength is the largest force a muscle or group of muscles can exert in a single contraction, and is needed by a weightlifter.

The fitness test that measures maximal strength is a one rep max test.

Well done today.

You've worked really hard to identify the different types of strength that we need to know.

I look forward to seeing you again soon.