Muscular strength, endurance & power

Btec Sport and Leadership

Learning Intentions

Identify 3 types of training to develop muscular endurance, strength & power.

Give examples of how to include these in a training program

Explain the advantages & disadvantages of each method.

Starter

In the gym with England Rugby

SLTV: England Hit The Gym

What does this type of training help to improve??

1) Free Weights

A weight not attached to a device or machine

E.g. barbells/dumb-bells for constant-resistance exercises

This means the amount of resistance for a muscle/muscle group is the same throughout the reps.

Free Weights

Each time an athlete completes a lifting movement they are working against resistance.

‘One Repetition Maximum’ or ‘1RM’ is the maximum weight a person can lift in a single ‘rep’ of an exercise.

Spotters are essential for safety- working with someone who can watch & help with safety.

Core VS Assistance Exercises

Order of exercises can affect progress

Core exercises- work major muscle groups & should be done 1st and help stabilise the spine/pelvis.

Assistance exercises- exercise smaller muscles and are sport specific should be 2nd.

Free Weights Task!

Examples you need to know! Which is which?

1. Bicep curls2. Tricep extensions3. Upright rows 4. Squats5. Bent over rows6. Seated overhead presses7. Lateral raises8. Front raises9. Bench press10. Deadlift

Answers!

Examples you need to know! Which is which?

1. Bicep curls2. Tricep extensions3. Upright rows 4. Squats5. Bent over rows6. Seated overhead presses7. Lateral raises8. Front raises9. Bench press10. Deadlift

1

4

9

2

3

5

7 6 8

10

Different Aims

• Low Reps and High Loads• 90% 1RM 1-6 reps• Single movement against high

resistance.

Max Strengt

h

• High Reps and Low Loads• 50-60% 1RM up to 20 reps• Repetitive movements of a muscle or

muscle group

Muscular

Endurance

• Medium Reps and Loads• 75% 1RM for 12 reps• Movements in very close succession

Elastic Strengt

h

Which sports athletes can you think of that would use each

different aim?

Training Tips- fill the gaps!

Warm up: _______________ your joints to avoid injury

Body alignment: standing- feet shoulder width apart, knees slightly bent, ________ __ _________________movement

Breathing technique: do not hold breath as it _________ blood pressure and chance of a heart attack, breathe _____as weight lifted

Intensity: not too heavy- should be able to lift at least 6 times. Too heavy can damage skeletal & joint structures- use __________ to judge

Number of sets: ________ reps, progressive overload- increase reps or increase weights and _______ reps

Number of exercises: 1-2 _____ of ___ exercises, trying to cover all major muscle groups

Order of exercises: focus on core exercises before assistance exercises, _______________ upper/lower body and push/pull exercises

After training: perform _______ ______and developmental stretching (hold 15-20 seconds) to help _______ ________, prevent cramps and increase joint range of movement.

Missing words:

Reduce sorenessSetsAlternate 8-12Slow & controlledIncreases%1RMPreparesOutLowerCool down6

Extension:You know what free weights are… so what are fixed-resistance machines? How could they be used instead of free weights? Are they better? Why/why not?

Training Tips- ANSWERS! Warm up: _______________ your joints to avoid

injury Body alignment: standing- feet shoulder width

apart, knees slightly bent, ________ __ _________________movement

Breathing technique: do not hold breath as it _________ blood pressure and chance of a heart attack, breathe _____as weight lifted

Intensity: not too heavy- should be able to lift at least 6 times. Too heavy can damage skeletal & joint structures- use __________ to judge

Number of sets: ________ reps, progressive overload- increase reps or increase weights and _______ reps

Number of exercises: 1-2 _____ of ___ exercises, trying to cover all major muscle groups

Order of exercises: focus on core exercises before assistance exercises, _______________ upper/lower body and push/pull exercises

After training: perform _______ ______and developmental stretching (hold 15-20 seconds) to help _______ ________, prevent cramps and increase joint range of movement.

Missing words:

Reduce sorenessSetsAlternate 8-12Slow & controlledIncreases%1RMPreparesOutLowerCool down6

Extension:You know what free weights are… so what are fixed-resistance machines? How could they be used instead of free weights? Are they better? Why/why not?

Prepares

Slow & controlled

increases

out

setslower

alternate

8-12

6

reduce soreness

cool down

%1RM

Free Weights: Evaluation

Advantages Disadvantages

+ training can be made sport specific targeting specific muscle groups

+ good for both strength & endurance

• - Needs careful organisation to ensure correct & safe technique

• - May need a gym for specialist equipment

• - Equipment can be expensive• - May need a spotter

2) Circuit Training

Bootcamp circuit training

What do you need to consider before planning a circuit training session?

E.g. warm up…

Circuit Training

Considerations: Training goals How many stations? How long will

individuals work for? How will you decide the

intensity? E.g. RPE scale…

Rest period OR rest station?

How many circuits per session? Total work out time?

Order of exercises

Circuit Training

To avoid muscle fatigue- make sure you do not work the same muscle group one after the other.

E.g. you would not have a press up and a tricep extension next to each other in the circuit… but you could have press ups then sit ups then steps etc.

Circuit Training

To improve a component of fitness it is necessary to ‘Progressively Overload’ – To work harder than your body is used to working normally.

How could progressive overload be achieved?

For progressive overload:

Reduce time to complete exerciseReduce resting time

Increase exercise resistance

Increase repetitions

Increase number of stationsIncrease number of circuits done

Circuits: Evaluation

Advantages Disadvantages

+ training can be made sport specific targeting specific muscle groups

+ good for both strength & endurance & power

+ can be varied to keep motivation high

+ you can use household items so you can complete without specialist equipment! E.g. tins of soup!

• - needs careful organisation to include setting up and taking down the circuit.

• - need time to demonstrate correct & safe technique of each exercise

3) Plyometrics

Introduction to Plyometrics: Beginners Guide

What is unique about these types of exercises?

Require a maximal force as muscle lengthens (eccentric) before an immediate maximal force as a muscle shortens (concentric).

Plyometrics

Plyometrics are designed to improve strength and explosive power.

This is a training method used by those who wish to jump higher, run faster, throw further or hit harder – such as sprinters and hurdlers, netball, volleyball and basketball players.

Plyometrics Plyometric drills are performed at sub-

maximal levels in a warm up e.g. skipping, arm swings & jogging drills. Walking & jogging should be done to cool down after.

Exercises need to be performed carefully and consideration of performers experience is needed so the right intensity level is used.

Be careful though – they can cause muscle soreness!

Plyometrics – Examples!

Basic equipment needed: Boxes Benches Hurdles Cones Medicine balls

Exercise examples: Standing jumps Incline press ups Jumping Bounding Skipping Hopping Medicine ball exercises for core

strength.

Plyometrics: Evaluation

Advantages Disadvantages

+ training can be made sport specific targeting specific muscle groups

+ little cost involved and no need for specialist equipment

• - need to be experienced to perform the correct & safe technique of each exercise

Tasks

Complete worksheets on this section.

You have completed all sections for the exam! Give these Revision resources a go!

Training Methods sort cards Training Methods & Training Principles

WIPEOUT! Questions Game: Full module revision game!

Practice Exam: Weds 20th / Thursday 4th