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What is strenght?

The strenght is the basic physical capacity that allows ous to win a resistence through muscular contraction, as well as the power or effort to hold a body or resist a push. The effects that a force can have are: •That a body becomes deformed (for example, if we squeeze or stretch a piece of chewing gum). •That a body remains at rest (for example, to keep a bridge stretched, you have to force it). •And that it changes its state of motion (either when the object is static, or accelerating it or slowing it down when it is moving). Types of strenght: •Agile Strenght. The ability to decelerate, control and generate muscle force in a multiplanar environment. •Strength Endurance. The ability to maintain muscular contractions or a consistent level of muscle force for extended periods of time. •Explosive Strength. Produce a maximal amount of force in a minimal amount of time; muscle lengthening followed by rapid acceleration through the shortening phase. Focus is on the speed of movement through a range of motion (ROM). •Maximum Strength. The highest level of muscle force that can be produced, maximum strength is the ability of a muscle or specific group of muscles to recruit and engage all motor units to generate maximal tension against an external resistance. Requires high levels of neuromuscular efficiency to enhance both intra- and intermuscular coordination. •Relative Strengt. Amount of force generated per unit of bodyweight. Can be increased by using all of the various types of strength training to improve the magnitude of force production while maintaining or reducing total body mass. •Speed Strength. The maximal force capable of being produced during a high-speed movement; trained with either bodyweight or a minimal amount of resistance, allowing the movement to be executed as fast as possible. •Starting Strength. Produce force at the beginning of a movement without momentum or a pre-stretch to load mechanical energy; start moving from a stationary position.

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STRENGTH: WEIGHTLIFT

Why Strength Training is a Must for Everyone?

Here are some very important reasons strength training makes a difference in your quality of life:

• Improves your ability to do everyday activities: The stronger your muscles, the easier it is to get groceries out of the car, get a package off of the top cabinet shelf, push the lawnmower…..the list goes on and on!

• Improves your balance and stability: The stronger and more resilient your muscles, the more balance is sturdier. This will help keep you safe in your daily activities and decreases the risk of falls or accidents.

• Builds muscle strength: Adults lose between five and seven pounds of muscle every decade after age 20. Strength training will help prevent this muscle loss, and rebuild what you may have lost.

• Decreases your risk of osteoporosis: Inactivity and aging can lead to a decrease in bone density, leading to brittleness. Studies have shown that consistent strength training can increase bone density and prevent osteoporosis.

• Reduces blood pressure: Strength training can be beneficial for the prevention and treatment of high blood pressure by strengthening the heart, allowing it to beat more efficiently.

• Increases calorie burn: Strength training increases the body's metabolic rate, causing the body to burn more calories throughout the day. This aids significantly in long term weight loss.

• Reduces low back pain: Research has shown that strength training can increase low back strength and alleviate low back pain.

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MUSCLE TYPES

1. Agonist and antagonist act in opposite directions. When agonist produces an action, antagonist opposes the action.

2. Agonist works when the muscles relax and antagonist works when muscles contract.

3. While agonists stimulate an action, antagonists sit idle, doing nothing.

4. An agonist ties to a receptor site and causes a response whereas an antagonist works against the drug and blocks the response.

5. Agonists are also chemicals or reactions, which help in binding and also altering the function of the activity of receptors. On the other hand, antagonists though help in binding receptors, they do not alter its activity.

6. Agonist has been derived from late Latin word agnista, which means contender. Antagonist has been derived from Latin antagonista and from Greek antagonistes, which means “competitor, rival or opponent.”

http://www.differencebetween.net/science/difference-between-agonist-and-antagonist/

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Why is strength important?

Strength training is an important part of an overall fitness program

You'll increase the percentage of fat in your body if you don't do anything to replace the lean muscle you lose over time. Strength training can help you preserve and enhance your muscle mass at any age.

Strength training may also help you:

• Develop strong bones. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.
• Manage your weight. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.
• Enhance your quality of life. Strength training may enhance your quality of life and improve your ability to do everyday activities. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.
• Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes.
• Sharpen your thinking skills. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670  

How to improve your strength

1. Train specifically for strength.
Sure, strength and hypertrophy training both use the same tools in the gym, and even many of the same movements, but the exercise combinations, arrangements, and variables involved are specific to their activities. To get really strong or really big, you need to respect those differences in order to maximize your gains. If you're not committed to a singular goal in the short term, you'll invariably train for both—and come up short with both. 


2. Arrange your workouts around core lifts
No surprises here: The basic powerlifting moves are the bench press, squat, and deadlift. We'll add one more multijoint upper-body exercise, the standing overhead press, to the group to ensure total-body development.

Do these highly demanding multijoint movements early in your workout, when your strength levels are high. These exercises require multiple muscle groups to work in coordination. These moves also trigger your natural release of testosterone and growth hormone, both of which help you maintain and build strength and mass.


3. Increase the weight
Moderate-rep sets are important when training for muscle size, which directly pumps up training volume. However, to build strength, you're going to have to train with heavier weights, meaning you'll do fewer reps. Your first exercise of each training day is your main lift. Always start off with warm-ups, pyramiding up in weight but never coming close to muscle failure.
As for your working weights, choose a weight that falls within 80-90 percent of your one-rep max (1RM), which is a bit heavier than what a bodybuilder might use. That corresponds with a weight you can do for just 4-8 reps. The total number of reps you're going to do for the exercise should fall within the 10-20 range.

4. Plan your assistance exercises
If you approach assistance exercises for a strength-focused workout the way you do a bodybuilding workout, you'll overwhelm your nervous system. Because you're using a higher intensity (load relative to your maximum) with a strength workout, you can't necessarily use a high-volume approach. That means backing off on the volume for your assistance exercises—fewer exercises, fewer sets, fewer total reps.
Ideally, assistance exercises are chosen to strengthen weak points, so your main lifts also improve. For some individuals, that could be the bottom of a lift; for others, it could be the top or locking-out point. Without a strength coach, you need to be aware of your individual weaknesses over the course of your main lifts and know how to attack them.

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History of Basketball

Basketball History: Origin of the Sport

In contrast to other sports, basketball has a clear origin. It is not the evolution from an ancient game or another sport and the inventor is well known: Dr. James Naismith.

Naismith was born in 1861 in Ramsay township, Ontario, Canada. He graduated as a physician at McGill University in Montreal and was primarily interested in sports physiology.

In 1891, while working as a physical education teacher at the YMCA International Training School (today, Springfield College) in the United States, Naismith was faced with the problem of finding in 14 days an indoor game to provide "athletic distraction" for the students at the School for Christian Workers (Naismith was also a Presbyterian minister).

After discarding the idea of adapting outdoor games like soccer and lacrosse, Naismith recalled the concept of a game of his school days known as duck-on-a-rock that involved accuracy attempting to knock a "duck" off the top of a large rock by tossing another rock at it.

Starting from there, Naismith developed a set of 13 rules that gave origin to the game of basketball.

Of course, it was not exactly as we know it today. The first game was played with a soccer ball and two peach baskets nailed 10-feet high used as goals, on a court just half the size of a present-day court. The baskets retained their bottoms, so balls scored into the basket had to be poked out with a long dowel each time and dribbling (bouncing of the ball up and down while moving) was not part of the original game.

The sport was an instant success and thanks to the initial impulse received by the YMCA movement, basketball's popularity quickly grew nationwide and was introduced in many nations. Although Naismith never saw the game develop into the spectacular game we know these days, he had the honor to witness basketball become an Olympic sport at the 1936 Games held in Berlin.

These are James Naismith original thirteen rules of basketball:

1. The ball may be thrown in any direction with one or both hands.
2. The ball may be batted in any direction with one or both hands, but never with the fist.
3. A player cannot run with the ball. The player must throw it from the spot on which he catches it, allowance to be made for a man running at good speed.
4. The ball must be held in or between the hands. The arms or body must not be used for holding it.
5. No shouldering, holding, pushing, striking or tripping in any way of an opponent. The first infringement of this rule by any person shall count as a foul; the second shall disqualify him until the next goal is made or, if there was evident intent to injure the person, for the whole of the game. No substitution shall be allowed.
6. A foul is striking at the ball with the fist, violations of Rules 3 and 4 and such as described in Rule 5.
7. If either side make three consecutive fouls it shall count as a goal for the opponents (consecutive means without the opponents in the meantime making a foul).
8. Goal shall be made when the ball is thrown or batted from the ground into the basket and stays there, providing those defending the goal do not touch or disturb the goal. If the ball rests on the edge and the opponents move the basket, it shall count as a goal.
9. When the ball goes out of bounds, it shall be thrown into the field and played by the first person touching it. In case of dispute the umpire shall throw it straight into the field. The thrower-in is allowed five seconds. If he holds it longer, it shall go to the opponent. If any side persists in delaying the game, the umpire shall call a foul on them.
10. The umpire shall be judge of the men and shall note the fouls and notify the referee when three consecutive fouls have been made. He shall have the power to disqualify men according to Rule 5.
11. The referee shall be the judge of the ball and decide when it is in play in bounds, to which side it belongs, and shall keep the time. He shall decide when a goal has been made and keep account of the goals with any other duties that are usually performed by a referee.
12. The time shall be two 15-minute halves with five minutes rest between.
13. The side making the most goals in that time shall be declared the winners.

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