Chapter 6: Muscular Strength & Endurance. Muscular Strength and Endurance Defined Muscular strength...

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Chapter 6: Muscular Strength & Endurance

Transcript of Chapter 6: Muscular Strength & Endurance. Muscular Strength and Endurance Defined Muscular strength...

Page 1: Chapter 6: Muscular Strength & Endurance. Muscular Strength and Endurance Defined  Muscular strength The ability of a muscle or muscle groups to exert.

Chapter 6: Muscular Strength &

Endurance

Page 2: Chapter 6: Muscular Strength & Endurance. Muscular Strength and Endurance Defined  Muscular strength The ability of a muscle or muscle groups to exert.

Muscular Strength andEndurance Defined

Muscular strengthThe ability of a muscle or muscle groups to exert maximal

force against a resistance one time through the full ROMOne repetition maximum (1RM)

Muscular enduranceThe ability of a muscle or muscle group to exert sub-maximal

force repeatedly over a period of time

We often use muscular endurance to predict muscular strength Isometric (no movement) Isokinetic (same speed) or Isotonic (same resistance)

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Page 3: Chapter 6: Muscular Strength & Endurance. Muscular Strength and Endurance Defined  Muscular strength The ability of a muscle or muscle groups to exert.

Benefits of Strength TrainingHealth-Related Benefits

Prevention of CVD Reduction and control of obesity &

hypertension* Improved self-confidence & self-

image Development of good posture Improved body comp* Improved flexibility Establishment of lifetime interest

in fitness* Increased MS/ME/power Aerobic benefit w/ circuits^

*Post-pubescent-specific

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Skill-Related Benefits– Improved ability to perform

basic motor skills– Possible prevention of

injuries– Greater ease & efficiency of

sport skill performance– Early development of

coordination & balance– Better performance on

nationwide fitness tests

Page 4: Chapter 6: Muscular Strength & Endurance. Muscular Strength and Endurance Defined  Muscular strength The ability of a muscle or muscle groups to exert.

Myths About Muscular Strength and Endurance

Protein Women and lifting Spot training The weight loss

balance Body building vs.

weight training Size ≠ Strength Supplementation

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Page 5: Chapter 6: Muscular Strength & Endurance. Muscular Strength and Endurance Defined  Muscular strength The ability of a muscle or muscle groups to exert.

Major Muscles in The Human Body

Page 6: Chapter 6: Muscular Strength & Endurance. Muscular Strength and Endurance Defined  Muscular strength The ability of a muscle or muscle groups to exert.

How the Muscles Work

Muscular contraction (pull only, no push):-cock-connect-pull-release (cross-bridge cycling)

http://www.sci.sdsu.edu/movies/actin_myosin_gif.html

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Page 7: Chapter 6: Muscular Strength & Endurance. Muscular Strength and Endurance Defined  Muscular strength The ability of a muscle or muscle groups to exert.

Principles of Weight Training Overload

Doing more than you are used to Progression

Gradually increasing overload (frequency, intensity, time or some combination)

Specificity Choose activities that target desired systems

Regularity “Use it or lose it”

Individuality Start at your base fitness level, using your own goals and keep your

genetics in mind FITT guidelines

○ Frequency (how often)○ Intensity (how hard)○ Time (how long)○ Type (mode)

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Page 8: Chapter 6: Muscular Strength & Endurance. Muscular Strength and Endurance Defined  Muscular strength The ability of a muscle or muscle groups to exert.

AGES 9-11 YEARS 12-14 YEARS 15-16 YEARS 17+ YEARS

FREQUENCY 2 -3 days / week 2 -3 days / week 2 -3 days / week 2+ days / week

INTENSITY Very light weightOr body weight

Light Weight Moderate Weight Light to heavy weight (based on type selected)

TIME At least 1 set (may do 2 sets)

6-15 reps

20-30 minutes

At least 1 set (may do 3 sets)

6-15 reps

20-30 minutes

At least 1 set (may do 3 or 4 sets)

6 – 15 reps

20-30 minutes

Min. 1 set

8-12 reps(based on type selected)

TYPE Major Muscle groups

1 exercise per muscle or muscle group

Major Muscle groups

1 exercise per muscle or muscle group

Major Muscle groups

2 exercises per muscle or muscle group

Major muscle groups

8 – 10 exercises

select muscular strength, power or endurance

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FITT Guidelines Applied to Muscular Fitness Table 6.1

Page 9: Chapter 6: Muscular Strength & Endurance. Muscular Strength and Endurance Defined  Muscular strength The ability of a muscle or muscle groups to exert.

Professional position statements on youth strength training (ACSM, 2008; NSCA, 2008)◦ Proper supervision & technique instruction are critical◦ Focus on technique development & affective domain◦ Emphasize a variety of activities & skill development◦ Focus on full ROM, enjoyment, fun◦ Avoid the use of maximal lifts with children & adolescents◦ Sample training protocol:

Initial focus on lifting technique High reps & light weight 1 set, 10-15 reps, 2x/wk (nonconsecutive days) 8-10 different exercises Gradually increase load to 1-3 sets, 6-15 reps, 2-3 d/wk

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Professional Guidelines & Recommendations (p. 103)

Page 10: Chapter 6: Muscular Strength & Endurance. Muscular Strength and Endurance Defined  Muscular strength The ability of a muscle or muscle groups to exert.

Estimating 1RM

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Safety◦ Lifting 1RM should ABSOLUTELY NOT be used to obtain training

intensity

◦ Do NOT expose children to:◦ Loads >70-80% estimated 1RM◦ Explosive lifts with free weights

Calculate 1RM 6-12 rep weight 10 RM conversion (p. 102)

Page 11: Chapter 6: Muscular Strength & Endurance. Muscular Strength and Endurance Defined  Muscular strength The ability of a muscle or muscle groups to exert.

Basic Structure ofResistance Training Session

Dynamic, whole-body warm up- Not many static stretches

Total body or isolated resistance training

Cool down- Lots of static stretches

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Page 12: Chapter 6: Muscular Strength & Endurance. Muscular Strength and Endurance Defined  Muscular strength The ability of a muscle or muscle groups to exert.

Exercise Safety Guidelines

Train all major muscle groups Train all major muscle groups Large Large small small Opposing muscle groupsOpposing muscle groups

Strengthen the coreStrengthen the core Never lift aloneNever lift alone Warm-up & cool-down properlyWarm-up & cool-down properly Control speed (2-1-4 second count)Control speed (2-1-4 second count) Use the full range of motionUse the full range of motion Avoid breath-holdingAvoid breath-holding Pay attention to pain and excessive fatiguePay attention to pain and excessive fatigue

Page 13: Chapter 6: Muscular Strength & Endurance. Muscular Strength and Endurance Defined  Muscular strength The ability of a muscle or muscle groups to exert.

Strength Training ProgramsCan Include

Body weight exerciseBody weight exercise Stability exercise ballsStability exercise balls Resistance bandsResistance bands Medicine ballsMedicine balls Strength training exercisesStrength training exercises Core strength trainingCore strength training Pilates exercise systemPilates exercise system PlyometricsPlyometrics Dietary guidelinesDietary guidelines

Page 14: Chapter 6: Muscular Strength & Endurance. Muscular Strength and Endurance Defined  Muscular strength The ability of a muscle or muscle groups to exert.

It is NOT developmentally appropriate to lift heavy weights

○ Body weight training

○ Partner resistance training

○ Resistance bands

○ Medicine balls , stability balls

○ Light weight / High reps

Resistance Training forElementary Students

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Page 15: Chapter 6: Muscular Strength & Endurance. Muscular Strength and Endurance Defined  Muscular strength The ability of a muscle or muscle groups to exert.

Things to Remember Use training principles

Progression, Overload, Specificity, Individuality, Regularity, FITT guidelines

Benefits

How muscles work

Structure of each type of workout

Safety guidelines and myths 15