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Chapter 6: Muscular Strength & Endurance

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

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Chapter 6: Muscular Strength & Endurance

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  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 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)

  3. Benefits of Strength Training • 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 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 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

  7. 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)

  8. FITT Guidelines Applied to Muscular Fitness Table 6.1

  9. Professional Guidelines & Recommendations (p. 103) • 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

  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)

  11. 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

  12. Exercise Safety Guidelines • Train all major muscle groups • Large  small • Opposing muscle groups • Strengthen the core • Never lift alone • 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

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