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

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

Use page 13 to complete the table Training method Description of training method Circuit, free weights and 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 exercises

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/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 sessions to improve strength, muscular endurance and power using 8 stations on your white board.