Absolute strength versus relative strength.

What’s in a term?

In the physical training arena there are numerous terms used to define and class the variety of components associated with fitness. In this edition we will examine some of these terms. In doing so, hopefully an appreciation of what these terms mean can be gleaned and misinformation can be identified.

Endurance

Ultimately the term endurance can be defined as the ability to maintain continuous performance or the ability to handle prolonged strain.

There are, however, several different classifications of endurance, the most prevalent include local muscular endurance (LME), specific muscular endurance (SME) and cardio-respiratory (aerobic) endurance.

LME can be viewed as the ability of a muscle or group of muscles to maintain effective contractions, whereas SME is defined as the ability to perform a specific action over a prolonged period.

The key difference between the two is that for LME the focus is on developing a specific muscle or muscle group – like the pectoralis or chest which can be trained via a number of exercises, whereas SME is designed to develop endurance in a specific action – push ups.

Cardio-respiratory (aerobic) endurance can be defined as the ability to maintain continuous sub-maximal efforts. This form of endurance is based on the systems of the body, especially the biochemical, circulatory and the respiratory systems.

Strength

There is currently a lot of misconception when utilising the term strength. In its purest form strength can be defined as the ability to perform a single maximal voluntary contraction.

The diluted version has strength defined as the ability to perform near maximal contractions.

As with endurance there are several different sub-divisions of strength, including absolute strength, relative strength and strength endurance. Absolute strength is strength regardless of body weight.

Lifting a shell for example involves a strength requirement regardless of the lifter’s body weight. Conversely, relative strength is strength in relation to body weight – chin ups, for example, employ relative strength as the weight lifted is the lifter’s body weight. Next time you are in a weight training room consider this:

• Lifter A: bench presses 90kg and weighs 90kg
  
• Lifter B: bench presses 85Kg and weighs 75Kg
  

While Lifter A has the greater absolute strength (lifts the greatest amount of weight regardless), Lifter B has greater relative strength (lifts the greatest amount of weight in relation to their body weight).

A newer appreciation of strength is strength – endurance, this being the ability to continuously employ near maximal contractions. Rowing would be an example of absolute strength endurance, while push-ups (20+) would be an example of relative strength endurance.

Thus, doing weights with a light weight does not develop strength but rather endurance, unless the weight lifted is your own body weight.

Power

Power is simplistically defined as speed – strength, that is developing as much strength as possible in as short a time as possible. Power training with medicine balls is preferable to training with weights.

This is due to the fact that unless you can throw the weights, when nearing the end of your range of motion your muscles must develop breaking forces (anti-strength) in order to decelerate the speed developed and protect the joints.

Alternatively, the movement is stopped when the joint range is reached, thus severely loading the joints.

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