Chapter 6: Muscular Strength & Endurance

1. Chapter 6: Muscular Strength & Endurance

2. Muscular Strength andEndurance Defined • Muscular strength • The ability of a muscle or muscle groups to exert maximal force against a resistance one time through the full ROM • One repetition maximum (1RM) • Muscular endurance • The ability of a muscle or muscle group to exert sub-maximal force repeatedlyover a period of time • We often use muscular endurance to predict muscular strength • Isometric (no movement) • Isokinetic (same speed) or Isotonic (same resistance)

3. Benefits of Strength Training • Skill-Related Benefits • Improved ability to perform basic motor skills • Possible injury prevention • Greater ease & efficiency of sport skill performance • Early development of coordination & balance • Better performance on nationwide fitness tests Health-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

4. Myths About Muscular Strength and Endurance • Protein • Women and lifting • Spot training • The weight loss balance • Body building vs. weight training • Size ≠ Strength • Supplementation

5. Major Muscles in The Human Body

6. How Skeletal Muscle Works • Muscular contraction (pull only, no push): • -cock-connect-pull-release (cross-bridge cycling) http://www.sci.sdsu.edu/movies/actin_myosin_gif.html

7. Principles of Resistance 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)

8. FITT Guidelines Applied to Muscular Fitness (Table 6.1, p. 100)

9. Professional Guidelines & Recommendations (p. 98 & 103) • Professional position statements on youth strength training (NSCA, 2009) • 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

10. Estimating 1RM • 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) • Find RM across top row (1-15) • Find weight lifted that many times • Trace to first column to find 1RM equivalent

11. Basic Structure ofResistance Training Session • Whole-body warm up, dynamicexercises • Avoid static stretches • Total body or isolated resistance training • Cool down • Lots of static stretches

12. Exercise Safety Guidelines • Train all major muscle groups • Large  small • Opposing muscle groups • Strengthen the core • Always lift with someone • Warm-up & cool-down properly • Control speed (2-1-4 second count) • Use the full range of motion • Avoid breath-holding • Pay attention to pain and excessive fatigue

13. Strength Training Programs • Can Include • Body weight exercise • Stability exercise balls • Resistance bands • Medicine balls • Strength training exercises • Core strength training • Pilates exercise system • Plyometrics • Dietary guidelines

14. Resistance Training forElementary Students • 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

15. 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

16. Flexibility chapter 7 Brian Mosier

17. Flexibility The range of motion (ROM) of a single joint or a series of joints (ACSM, 2006)

18. Flexibility Concepts • Laxity • Abnormal motion of a joint (↓ ligamentous stability) • Hypermobility • Excess ROM around a joint (formerly “double-jointed”) • Static flexibility • Reaching slowly w/o movement (seated toe touches) • Dynamic flexibility • Performing PA while moving (arm swings)

19. Types of Stretching • Active (unassisted) • Self-stretch; limited only by antagonist muscle(s) • Passive (assisted) • Partner, gravity or implement provides stretch • Static: 10-30 secs; to point of mild discomfort • Ballistic: rapid, bouncing motions; momentum-driven • Dynamic: moving, but not bouncy/jerky (high knees) • Proprioceptive neuromuscular facilitation (PNF): combo active/passive; NOT 6-10 yrs • Yogic: mostly static & for trunk; CAUTION for some asanas; mind/body/spirit union

20. Benefits of Flexibility • Decreased muscle tension • Greater ease of movement • Increased ROM • Better postural alignment • Improved circulation • Prevention of spinal problems • Improved development and maintenance of motor skills • Current recommendations • Controlled dynamic stretches for warm-up & static stretches for cool-down

21. Factors Affecting Flexibility • Muscle temperature: warmer is better • Age and gender: stable/↓ to 12 yr, peak 15-18 yr, F>M • Tissue interference: ↑ muscle or fat; can be improved • Genetics: maximize genetic limits w/ regular stretching • Pain: never ignore this! • Coordination and strength during active movement

22. Teaching Guidelines • Select stretches that meet lesson/unit needs • Give clear instruction • Infuse in warm-ups, cool-downs, stations, and individual student goals • Establish a regular schedule of flexibility fitness lessons • Emphasize proper form and technique*NO compet

23. Table 7.1 (p. 122)

24. Safety Guidelines • Complete a whole-body warm-up before stretching • Use controlled movement • Hold each stretch just before the point of mild discomfort for 10 to 30 seconds • Avoid locking joints • Do not force a stretch • Do not hyperflex or hyperextend the spine while stretching from the waist only

25. Contraindicated Exercises • Appendix D p. 303-307

26. Summary • Flexibility is an important part of health-related fitness. • Make explicit connections for students. • Good flexibility is crucial for a healthy ROM. • Flexibility improves overall health.