Muscular strength, endurance & power Btec Sport and Leadership Muscular strength, endurance & power

Learning Intentions Identify 3 types of training to develop muscular endurance, strength & power. Give examples of how to include these in a training program Explain the advantages & disadvantages of each method.

Starter In the gym with England Rugby SLTV: England Hit The Gym What does this type of training help to improve??

1) Free Weights A weight not attached to a device or machine E.g. barbells/dumb-bells for constant-resistance exercises This means the amount of resistance for a muscle/muscle group is the same throughout the reps.

Free Weights Each time an athlete completes a lifting movement they are working against resistance. ‘One Repetition Maximum’ or ‘1RM’ is the maximum weight a person can lift in a single ‘rep’ of an exercise. Spotters are essential for safety- working with someone who can watch & help with safety.

Core VS Assistance Exercises Order of exercises can affect progress Core exercises- work major muscle groups & should be done 1st and help stabilise the spine/pelvis. Assistance exercises- exercise smaller muscles and are sport specific should be 2nd.

Free Weights Task! Examples you need to know! Which is which? Bicep curls Tricep extensions Upright rows Squats Bent over rows Seated overhead presses Lateral raises Front raises Bench press Deadlift Examples you need to know! Which is which?

Answers! Examples you need to know! Which is which? Bicep curls Tricep extensions Upright rows Squats Bent over rows Seated overhead presses Lateral raises Front raises Bench press Deadlift 2 3 10 1 5 4 9 7 6 8

Different Aims Max Strength Muscular Endurance Elastic Strength Which sports athletes can you think of that would use each different aim? Low Reps and High Loads 90% 1RM 1-6 reps Single movement against high resistance. Max Strength High Reps and Low Loads 50-60% 1RM up to 20 reps Repetitive movements of a muscle or muscle group Muscular Endurance Medium Reps and Loads 75% 1RM for 12 reps Movements in very close succession Elastic Strength

Training Tips- fill the gaps! Warm up: _______________ your joints to avoid injury Body alignment: standing- feet shoulder width apart, knees slightly bent, ________ __ _________________movement Breathing technique: do not hold breath as it _________ blood pressure and chance of a heart attack, breathe _____as weight lifted Intensity: not too heavy- should be able to lift at least 6 times. Too heavy can damage skeletal & joint structures- use __________ to judge Number of sets: ________ reps, progressive overload- increase reps or increase weights and _______ reps Number of exercises: 1-2 _____ of ___ exercises, trying to cover all major muscle groups Order of exercises: focus on core exercises before assistance exercises, _______________ upper/lower body and push/pull exercises After training: perform _______ ______and developmental stretching (hold 15-20 seconds) to help _______ ________, prevent cramps and increase joint range of movement. Missing words: Reduce soreness Sets Alternate 8-12 Slow & controlled Increases %1RM Prepares Out Lower Cool down 6 Extension: You know what free weights are… so what are fixed-resistance machines? How could they be used instead of free weights? Are they better? Why/why not?

Training Tips- ANSWERS! Prepares Warm up: _______________ your joints to avoid injury Body alignment: standing- feet shoulder width apart, knees slightly bent, ________ __ _________________movement Breathing technique: do not hold breath as it _________ blood pressure and chance of a heart attack, breathe _____as weight lifted Intensity: not too heavy- should be able to lift at least 6 times. Too heavy can damage skeletal & joint structures- use __________ to judge Number of sets: ________ reps, progressive overload- increase reps or increase weights and _______ reps Number of exercises: 1-2 _____ of ___ exercises, trying to cover all major muscle groups Order of exercises: focus on core exercises before assistance exercises, _______________ upper/lower body and push/pull exercises After training: perform _______ ______and developmental stretching (hold 15-20 seconds) to help _______ ________, prevent cramps and increase joint range of movement. Slow & controlled Missing words: Reduce soreness Sets Alternate 8-12 Slow & controlled Increases %1RM Prepares Out Lower Cool down 6 Extension: You know what free weights are… so what are fixed-resistance machines? How could they be used instead of free weights? Are they better? Why/why not? increases out %1RM 8-12 lower sets 6 alternate cool down reduce soreness

Free Weights: Evaluation Advantages Disadvantages + training can be made sport specific targeting specific muscle groups + good for both strength & endurance - Needs careful organisation to ensure correct & safe technique - May need a gym for specialist equipment - Equipment can be expensive - May need a spotter

2) Circuit Training Bootcamp circuit training What do you need to consider before planning a circuit training session? E.g. warm up…

Circuit Training Considerations: Training goals How many stations? How long will individuals work for? How will you decide the intensity? E.g. RPE scale… Rest period OR rest station? How many circuits per session? Total work out time? Order of exercises

Circuit Training To avoid muscle fatigue- make sure you do not work the same muscle group one after the other. E.g. you would not have a press up and a tricep extension next to each other in the circuit… but you could have press ups then sit ups then steps etc.

Circuit Training To improve a component of fitness it is necessary to ‘Progressively Overload’ – To work harder than your body is used to working normally. How could progressive overload be achieved?

For progressive overload: Reduce time to complete exercise Reduce resting time Increase exercise resistance Increase repetitions Increase number of stations Increase number of circuits done

Circuits: Evaluation Advantages Disadvantages + training can be made sport specific targeting specific muscle groups + good for both strength & endurance & power + can be varied to keep motivation high + you can use household items so you can complete without specialist equipment! E.g. tins of soup! - needs careful organisation to include setting up and taking down the circuit. - need time to demonstrate correct & safe technique of each exercise

3) Plyometrics Introduction to Plyometrics: Beginners Guide What is unique about these types of exercises? Require a maximal force as muscle lengthens (eccentric) before an immediate maximal force as a muscle shortens (concentric).

Plyometrics Plyometrics are designed to improve strength and explosive power. This is a training method used by those who wish to jump higher, run faster, throw further or hit harder – such as sprinters and hurdlers, netball, volleyball and basketball players.

Plyometrics Plyometric drills are performed at sub-maximal levels in a warm up e.g. skipping, arm swings & jogging drills. Walking & jogging should be done to cool down after. Exercises need to be performed carefully and consideration of performers experience is needed so the right intensity level is used. Be careful though – they can cause muscle soreness!

Plyometrics – Examples! Basic equipment needed: Boxes Benches Hurdles Cones Medicine balls Exercise examples: Standing jumps Incline press ups Jumping Bounding Skipping Hopping Medicine ball exercises for core strength.

Plyometrics: Evaluation Advantages Disadvantages + training can be made sport specific targeting specific muscle groups + little cost involved and no need for specialist equipment - need to be experienced to perform the correct & safe technique of each exercise

Tasks Complete worksheets on this section. You have completed all sections for the exam! Give these Revision resources a go! Training Methods sort cards Training Methods & Training Principles WIPEOUT! Questions Game: Full module revision game! Practice Exam: Weds 20th / Thursday 4th