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

2. 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.

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

4. 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.

5. 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.

6. 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.

7. 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?

8. 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

9. 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

10. 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 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?

11. 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 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

12. 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

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

14. 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

15. 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.

16. 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?

17. 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

18. 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

19. 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).

20. 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.

21. 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!

22. 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.

23. 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

24. 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