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

2. 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)

3. 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

4. Myths About Muscular Strength and Endurance
Protein
Women and Lifting
Spot Training
The Weight Loss Balance
Body Building vs. Weight Training
Size ≠ Strength
Suplementation

5. Major Muscles in The Human Body

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
Frequency, Intensity, Time, Type

7. 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 minutes
At least 1 set (may do 3 sets), at least minutes
At least 1 set (may do 3 or 4 sets), 6 – 15 reps at least 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.

8. 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)

9. 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

10. 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

11. 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

12. 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

13. 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

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