Chapter 6: Muscular Strength & Endurance

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 Large small Opposing muscle groups

Strengthen the core Never lift alone Warm-up & cool-down properly Control speed (2-1-4 second count) Use the full range of motion Avoid breath-holding Pay attention to pain and excessive fatigue

Strength Training ProgramsCan Include

Body weight exercise Stability exercise balls Resistance bands Medicine balls Strength training exercises Core strength training Pilates exercise system Plyometrics Dietary 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

Brian Mosier

Flexibility

7chapter

FlexibilityThe range of motion (ROM) of a single joint or a series of joints (ACSM, 2006)

Flexibility Concepts Laxity

Abnormal motion of a joint (↓ ligamentous stability)

HypermobilityExcess ROM around a joint (formerly “double-jointed”)

Static flexibilityReaching slowly w/o movement (seated toe touches)

Dynamic flexibilityPerforming PA while moving (arm swings)

Types of Stretching Active (unassisted)

Self-stretch; limited only by antagonist muscle(s) Passive (assisted)

Partner, gravity or implement provides stretch Static: 10-30 secs; to point of mild discomfort Ballistic: rapid, bouncing motions; momentum-driven Dynamic: moving, but not bouncy/jerky (high knees)

Proprioceptive neuromuscular facilitation (PNF): combo active/passive; NOT 6-10 yrs

Yogic: mostly static & for trunk; CAUTION for some asanas; mind/body/spirit union

Benefits of Flexibility Decreased muscle tension Greater ease of movement Increased ROM Better postural alignment Improved circulation Prevention of spinal problems Improved development and maintenance of

motor skills Current recommendations

Controlled dynamic stretches for warm-up & static stretches for cool-down

Factors Affecting Flexibility Muscle temperature: warmer is better

Age and gender: stable/↓ to 12 yr, peak 15-18 yr, F>M

Tissue interference: ↑ muscle or fat; can be improved

Genetics: maximize genetic limits w/ regular stretching

Pain: never ignore this!

Coordination and strength during active movement

Teaching Guidelines Select stretches that meet lesson/unit needs

Give clear instruction

Infuse in warm-ups, cool-downs, stations, and individual student goals

Establish a regular schedule of flexibility fitness lessons

Emphasize proper form and technique*NO compet

Table 7.1 (p. 122)

Flexibility Guidelines

Frequency 2-3 d/wk, preferably daily, after whole-body warm-up

Intensity Slow stretch to mild discomfort and back off slightly

Time 2-4 stretches/muscle group; 10-30 sec ea; after warm-up

Type Controlled stretching for all muscle groups (static after activity)

Safety Guidelines Complete a whole-body warm-up before

stretching Use controlled movement Hold each stretch just before the point of mild

discomfort for 10 to 30 seconds Avoid locking joints Do not force a stretch Do not hyperflex or hyperextend the spine

while stretching from the waist only

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Contraindicated Exercises Appendix D p. 303-307

Summary Flexibility is an important part of health-related

fitness.

Make explicit connections for students.

Good flexibility is crucial for a healthy ROM.

Flexibility improves overall health.