What is the difference between strength and endurance

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 �Speed Endurance training

Strength, Muscular Endurance and Power training �Circuit �Free training weights �Plyometrics

Use page 13 to complete the table Training method Description of training method : 1. Circuit training 2. Free weights 3. Plyometrics Applicable components of physical fitness Applicable components of skill related fitness How could you apply the ‘F’ principle? How could you apply the ‘I’ principle? How could you apply the ‘T’ principle?

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 �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 �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

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 % 1 RM, higher reps �Elastic strength = 75% 1 RM, medium reps �Maximum strength = 90% 1 RM, Low

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 �Improves sport-specific explosive power �Improves strength �Useful for : Hurdling, Basketball and Volleyball �Maximal force through eccentric, followed by concentric contractions

Plyometrics �(E. g. ) Bounding, jumping, lunging and incline press-ups �Can lead to muscle soreness

Advantages/Disadvantages �Advantages �Relatively cheap �Can really improve power and strength �Can be done without equipment �Disadvantages �Poor technique can result in Injury

Review �Design a circuit training session to improve strength, muscular endurance and power using 8 stations. Station 1 Sit ups Muscular Endurance Station 2 Station 3 Station 4 Station 5 Station 6 Station 7 Station 8