Muscular Strength & Endurance Dr. Ayers HPER 2150 Western Michigan University

Muscular Strength and Endurance Defined 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 or Isotonic (with movement)

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 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 Suplementation

Major Muscles in The Human Body

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 Frequency, Intensity, Time, Type

Table 6.1 FITT for Muscular Fitness AGES 9-11 YEARS 12-14 YEARS 15-16 YEARS 17+ YEARS FREQUENCY 2 or 3 days / week 2 days / week INTENSITY Very light weight Or Body weight Light Weight Moderate Weight Light to Heavy weight (Based on Type selection on next page TIME At least 1 set (may do 2 sets), at least 20-30 minutes At least 1 set (may do 3 sets), at least 20-30 minutes At least 1 set (may do 3 or 4 sets), 6 – 15 reps at least 20-30 minutes Guide based on type selection (min 1 set, 8-12 reps) TYPE Major Muscle groups, 1 exercise per muscle or muscle group Major Muscle groups, 2 exercise per muscle or muscle group Major muscle groups 8 – 10 exercises, select muscular strength, power or endurance.

General Resistance Guidelines Training Goal Endurance Strength Power Frequency 2 – 3 days / weeks 3 – 5 days / week 3 – 6 days / week Intensity Light weight / High Reps (15 – 20) Short rest periods (45 sec to 1:30) Moderate Weight Moderate Reps (5 - 8) Moderate Rest periods 1:30 – 3:00) Heavy weight / Lower Reps (3 - 5) long rest periods (3:00 – 5:00) Time High pace 20 – 45 min Moderate pace 30 min - 1 hour Slow Pace 45 min – 1:15 hour Type Supersets and circuit training Supersets and periodization Periodization and Russian Training Russia Training: improves 1RM. Chose power lift (i.e., bench or squat) and do10 sets of 2 reps with long rest periods between each set (3-5 min)

Exercise Safety Guidelines Train all major muscle groups Large  small Opposing muscle groups Strengthen the core Never lift alone Warm-up & Cool-Down properly Controlled speed Use the full ROM (Range of Motion) Avoid breath-holding Pay attention to pain and excessive fatigue

Assessment of Muscular Strength 1 Rep Max Testing Should only be done with experienced weight lifters Everyone wants to know how strong they are! Two ways: 10 RM max 2 – 12 rep max Charts and factors 0.025 0.03 Max Conversion Using Factors Number of Reps Factor 2 1.025 3 1.05 4 1.075 5 1.10 6 1.125 7 1.150 8 1.175 9 1.20 10 1.225 11 1.250 12 1.275

Strength Training Programs Can Include Strength Training Exercises Dietary Guidelines Core Strength Training Pilates Exercise System Stability Exercise Balls Resistance Bands Med Balls Body Weight Exercise Plyometrics

Ways to train elementary Is it developmentally appropriate to lift heavy weights? Light Weight / High Reps Body Weight Training Partner Resistance Training Resistance Bands Med Balls

Professional Guidelines & Recommendations Professional position statements on youth strength training (ACSM, 2008; AAP, 1983, 1990; NSCA, 1985, 1996) Proper supervision & technique instruction are critical Focus on technique development & affective domain Emphasize a variety of activities & skill development Avoid the use of maximal lifts with children & adolescents Sample training protocol: Initial focus on lifting technique High reps & light weight 1-3 sets x 6-15 reps 8-10 different exercises 2-3 nonconsecutive days per week

Things to Remember Remember to Use the Principles Benefits FITT, Progression, Overload, Specificity, etc… Benefits Safety guidelines and myths