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What is the difference between strength and endurance and how would you use weight training to improve both? . Explore different fitness training methods. Flexibility training Strength, Muscular Endurance and Power training Aerobic Endurance training Speed training. - PowerPoint PPT Presentation
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Homework Design a circuit training session
to improve strength, muscular endurance and power using 8 stations.
Station 1Sit ups Muscular Endurance
Station 2 Station 3 Station 4
Station 5 Station 6 Station 7 Station 8
What is the difference between strength and endurance and how would you use weight training to improve both?
Explore different fitness training methodsFlexibility training
Strength, Muscular Endurance and Power training
Aerobic Endurance training
Speed training
Strength, Muscular Endurance and Power training
Circuit training
Free weights
Plyometrics
Use page 14 to complete the tableTraining method Description of training method
PlyometricApplicable components of physical fitnessApplicable components of skill related fitnessHow could you apply the ‘F’ principle? How could you apply the ‘I’ principle? How could you apply the ‘T’ principle? How could you apply the ‘T’ principle?
Use page 14 to complete the tableTraining method Description of training method Free weights Applicable components of physical fitnessApplicable components of skill related fitnessHow could you apply the ‘F’ principle? How could you apply the ‘I’ principle? How could you apply the ‘T’ principle? How could you apply the ‘T’ principle?
Use page 14 to complete the tableTraining method Description of trainingCircuit training
Applicable components of physical fitnessApplicable components of skill related fitnessHow could you apply the ‘F’ principle? How could you apply the ‘I’ principle? How could you apply the ‘T’ principle? How could you apply the ‘T’ principle?
Circuit trainingSeries of exercise stations
Can be adapted to focus on any area of fitness
Advantages/DisadvantagesAdvantagesFlexible – Can adapt stations to
suit training goalsCheap – Can adapt to most
environments
Disadvantages Needs thorough planning
Free weightsUsing Barbells/Dumb-
bells
To improve strength: lift heavy weights/low reps
To improve muscular endurance: high reps/ low weights
Free weightsIntensity of workout, measured
by 1 Rep Max %Strength endurance = 50/60 %
1RM, higher repsMaximum strength = 90% 1RM,
Low repsElastic strength = 75% 1RM, Low
reps
Advantages/DisadvantagesAdvantagesRelatively cheapCan select appropriate weights
relative to goals
DisadvantagesNeed equipmentSafety is really important – May
need others to supportMay be unsuitable for children
What is a rep?
What is a set?
PlyometricsImproves sport-specific explosive
power
Improves strength
Useful for : Hurdling, Basketball and Volleyball
Advantages/DisadvantagesAdvantagesRelatively cheapCan really improve power and
strengthCan be done without equipment
DisadvantagesPoor technique can result in
Injury
Homework Design a circuit training session
to improve strength, muscular endurance and power using 8 stations.
Station 1Sit ups Muscular Endurance
Station 2 Station 3 Station 4
Station 5 Station 6 Station 7 Station 8
