Chapter 6 Muscular Strength Endurance Muscular Strength and

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 (1 RM) 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) 2

Benefits of Strength Training 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^ 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 *Post-pubescent-specific 3

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

Major Muscles in The Human Body

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 6

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) 7

FITT Guidelines Applied to Muscular Fitness Table 6. 1 AGES 9 -11 YEARS 12 -14 YEARS 15 -16 YEARS 17+ YEARS FREQUENCY 2 -3 days / week 2+ days / week INTENSITY Very light weight Or body weight Light Weight Moderate Weight Light to heavy weight (based on type selected) TIME At least 1 set (may do 2 sets) At least 1 set (may do 3 or 4 sets) Min. 1 set 6 -15 reps 6 – 15 reps 20 -30 minutes 8 -12 reps (based on type selected) Major Muscle groups Major muscle groups TYPE 1 exercise per muscle 2 exercises per or muscle group muscle or muscle group 8 – 10 exercises select muscular strength, power or endurance 8

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, 2 x/wk (nonconsecutive days) 8 -10 different exercises Gradually increase load to 1 -3 sets, 6 -15 reps, 2 -3 d/wk 9

Estimating 1 RM Safety ◦ Lifting 1 RM should ABSOLUTELY NOT be used to obtain training intensity ◦ Do NOT expose children to: ◦ ◦ Loads >70 -80% estimated 1 RM Explosive lifts with free weights Calculate 1 RM 6 -12 rep weight 10 RM conversion (p. 102) 10

Basic Structure of Resistance Training Session Dynamic, whole-body warm up - Not many static stretches Total body or isolated resistance training Cool down - Lots of static stretches 11

Exercise Safety Guidelines § Train all major muscle groups ü Large small ü 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

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

Resistance Training for Elementary 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 14

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