The 5's Revisited

I realize that I had an earlier post on this but I was reading through a book today and I thought that it would be appropriate to revisit them.

Suppleness - or flexibility; is the range of moement at a joint

Strength: is the ability of a muscle to exert force against a resistance

1. Isometric contractions: occur when isufficient tension is produced to move a resistance. No joint movement occurs.
2. Isotonic contraction: occur when sufficient tension is produced within a muscle group to overcome a resistance. Joint movemtn occurs.
3. Strength Endurance: the ability of a muscle to maintain its contractile force over a period of time. Load 50-75% of macimum for 10-15 or more repititions.
   
4. Power speed:  is the masimum force a muscle can exert over a short period of time. Load 75-90% for 6-10 repetitions.
   
5. Special Strength: involves a comp9onent of power using jumpin exercises such as depth jumping, boxes hurdles, combined jumps. Special STrength is gained through "plyometrics" with the emphasis on the muscles' eccentric contraction.
   
6. Maximum Strength: involves optimal muscle strength at a low velocity. Load 90-100% of maximum for 1-4 repitions.
   

Speed: is running at 95-100% maximum up to 60m or 6 sec (anerobic alactic).

Stamina or Endurance: is divided into anaerobic and aerobic components.