Chapter 6: Muscular Strength & Endurance. Muscular Strength and Endurance Defined Muscular strength...
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Transcript of Chapter 6: Muscular Strength & Endurance. Muscular Strength and Endurance Defined Muscular strength...
Chapter 6: Muscular Strength &
Endurance
Muscular Strength andEndurance Defined
Muscular strengthThe ability of a muscle or muscle groups to exert maximal
force against a resistance one time through the full ROMOne repetition maximum (1RM)
Muscular enduranceThe 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 (same speed) or Isotonic (same resistance)
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Benefits of Strength TrainingHealth-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* Increased MS/ME/power Aerobic benefit w/ circuits^
*Post-pubescent-specific
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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 Supplementation
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Major Muscles in The Human Body
How the Muscles Work
Muscular contraction (pull only, no push):-cock-connect-pull-release (cross-bridge cycling)
http://www.sci.sdsu.edu/movies/actin_myosin_gif.html
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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 guidelines
○ Frequency (how often)○ Intensity (how hard)○ Time (how long)○ Type (mode)
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AGES 9-11 YEARS 12-14 YEARS 15-16 YEARS 17+ YEARS
FREQUENCY 2 -3 days / week 2 -3 days / week 2 -3 days / week 2+ days / week
INTENSITY Very light weightOr body weight
Light Weight Moderate Weight Light to heavy weight (based on type selected)
TIME At least 1 set (may do 2 sets)
6-15 reps
20-30 minutes
At least 1 set (may do 3 sets)
6-15 reps
20-30 minutes
At least 1 set (may do 3 or 4 sets)
6 – 15 reps
20-30 minutes
Min. 1 set
8-12 reps(based on type selected)
TYPE Major Muscle groups
1 exercise per muscle or muscle group
Major Muscle groups
1 exercise per muscle or muscle group
Major Muscle groups
2 exercises per muscle or muscle group
Major muscle groups
8 – 10 exercises
select muscular strength, power or endurance
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FITT Guidelines Applied to Muscular Fitness Table 6.1
Professional position statements on youth strength training (ACSM, 2008; NSCA, 2008)◦ Proper supervision & technique instruction are critical◦ Focus on technique development & affective domain◦ Emphasize a variety of activities & skill development◦ Focus on full ROM, enjoyment, fun◦ Avoid the use of maximal lifts with children & adolescents◦ Sample training protocol:
Initial focus on lifting technique High reps & light weight 1 set, 10-15 reps, 2x/wk (nonconsecutive days) 8-10 different exercises Gradually increase load to 1-3 sets, 6-15 reps, 2-3 d/wk
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Professional Guidelines & Recommendations (p. 103)
Estimating 1RM
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Safety◦ Lifting 1RM should ABSOLUTELY NOT be used to obtain training
intensity
◦ Do NOT expose children to:◦ Loads >70-80% estimated 1RM◦ Explosive lifts with free weights
Calculate 1RM 6-12 rep weight 10 RM conversion (p. 102)
Basic Structure ofResistance Training Session
Dynamic, whole-body warm up- Not many static stretches
Total body or isolated resistance training
Cool down- Lots of static stretches
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Exercise Safety Guidelines
Train all major muscle groups Train all major muscle groups Large Large small small Opposing muscle groupsOpposing muscle groups
Strengthen the coreStrengthen the core Never lift aloneNever lift alone Warm-up & cool-down properlyWarm-up & cool-down properly Control speed (2-1-4 second count)Control speed (2-1-4 second count) Use the full range of motionUse the full range of motion Avoid breath-holdingAvoid breath-holding Pay attention to pain and excessive fatiguePay attention to pain and excessive fatigue
Strength Training ProgramsCan Include
Body weight exerciseBody weight exercise Stability exercise ballsStability exercise balls Resistance bandsResistance bands Medicine ballsMedicine balls Strength training exercisesStrength training exercises Core strength trainingCore strength training Pilates exercise systemPilates exercise system PlyometricsPlyometrics Dietary guidelinesDietary guidelines
It is NOT developmentally appropriate to lift heavy weights
○ Body weight training
○ Partner resistance training
○ Resistance bands
○ Medicine balls , stability balls
○ Light weight / High reps
Resistance Training forElementary Students
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Things to Remember Use training principles
Progression, Overload, Specificity, Individuality, Regularity, FITT guidelines
Benefits
How muscles work
Structure of each type of workout
Safety guidelines and myths 15