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 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^ *Post-pubescent-specific 3 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

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) 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

AGES9-11 YEARS12-14 YEARS15-16 YEARS17 + YEARS FREQUENCY2 -3 days / week 2 + days / week INTENSITYVery light weight Or body weight Light WeightModerate WeightLight to heavy weight (based on type selected) TIMEAt least 1 set (may do 2 sets) 6-15 reps minutes At least 1 set (may do 3 sets) 6-15 reps minutes At least 1 set (may do 3 or 4 sets) 6 – 15 reps minutes Min. 1 set 8-12 reps (based on type selected) TYPEMajor Muscle groups 1 exercise per muscle or muscle group Major Muscle groups 1 exercise per muscle or muscle group Major Muscle groups 2 exercises per muscle or muscle group Major muscle groups 8 – 10 exercises select muscular strength, power or endurance 8 FITT Guidelines Applied to Muscular Fitness Table 6.1

 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, reps, 2x/wk (nonconsecutive days)  8-10 different exercises  Gradually increase load to 1-3 sets, 6-15 reps, 2-3 d/wk 9 Professional Guidelines & Recommendations (p. 103)

Estimating 1RM 10  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)

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 Large  small Large  small Opposing muscle groups 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

 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 Resistance Training for Elementary Students 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