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What is the difference between strength and endurance and how would you use weight training to improve both? . Explore different fitness training methods. Flexibility training Strength, Muscular Endurance and Power training Aerobic Endurance training Speed training.

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What is the difference between strength and endurance and how would you use weight training to improve both?
explore different fitness training methods
Explore different fitness training methods
  • Flexibility training
  • Strength, Muscular Endurance and Power training
  • Aerobic Endurance training
  • Speed training
strength muscular e ndurance and power training
Strength, Muscular Endurance and Power training
  • Circuit training
  • Free weights
  • Plyometrics
circuit training
Circuit training
  • Series of exercise stations
  • Can be adapted to focus on different areas (E.g.):
  • Strength (Press-ups)
  • Muscular endurance (Sit-ups)
  • Stations need to be spread out to avoid fatigue
advantages disadvantages
Advantages/Disadvantages
  • Advantages
  • Flexible – Can adapt stations to suit training goals
  • Cheap – Can adapt to most environments
  • Disadvantages
  • Can be too general if the session is not structured properly
free weights
Free weights
  • Using Barbells/Dumb-bells
  • To improve strength: lift heavy weights/low reps
  • To improve muscular endurance: high reps/ low weights
  • Core muscles (Around spine and pelvis)
  • Before assistance exercises
free weights1
Free weights
  • Switch between upper and lower body exercises (Different push and pull exercises)
  • Intensity of workout, measured by 1 Rep Max %
  • Strength endurance = 50/60 % 1RM, higher reps
  • Elastic strength = 75% 1RM, medium reps
  • Maximum strength = 90% 1RM, Low reps
advantages disadvantages1
Advantages/Disadvantages
  • Advantages
  • Relatively cheap
  • Can select appropriate weights relative to goals
  • Disadvantages
  • Need equipment
  • Safety is really important – May need others to support
  • May be unsuitable for children
plyometrics
Plyometrics
  • Improves sport-specific explosive power
  • Improves strength
  • Useful for : Hurdling, Basketball and Volleyball
  • Maximal force through eccentric, followed by concentric contractions
plyometrics1
Plyometrics
  • (E.g.) Bounding, jumping, lunging and incline press-ups
  • Can lead to muscle soreness
advantages disadvantages2
Advantages/Disadvantages
  • Advantages
  • Relatively cheap
  • Can really improve power and strength
  • Can be done without equipment
  • Disadvantages
  • Poor technique can result in Injury
review
Review
  • Design a circuit training session to improve strength, muscular endurance and power using 8 stations.