Muscular Strength & Endurance

Dr. AyersHPER 2150

Western Michigan University

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 or Isotonic (with movement)

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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

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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 MuscularStrength and Endurance

Protein Women and Lifting Spot Training The Weight Loss

Balance Body Building vs.

Weight Training Size ≠ Strength Suplementation

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Major Muscles in The Human Body

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

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AGES 9-11 YEARS 12-14 YEARS 15-16 YEARS 17+ YEARS

FREQUENCY 2 or 3 days / week 2 or 3 days / week 2 or 3 days / week 2 days / week

INTENSITY Very light weightOr 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 20-30 minutes

At least 1 set (may do 3 sets), at least 20-30 minutes

At least 1 set (may do 3 or 4 sets), 6 – 15 reps at least 20-30 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, 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.

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Table 6.1 FITT for Muscular Fitness

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

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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)

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 Controlled speedControlled speed Use the full ROM (Range of Motion)Use the full ROM (Range of Motion) Avoid breath-holdingAvoid breath-holding Pay attention to pain and excessive fatiguePay attention to pain and excessive fatigue

Assessment of Muscular Strength

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

Strength Training ProgramsCan Include

Strength Training ExercisesStrength Training Exercises Dietary GuidelinesDietary Guidelines Core Strength TrainingCore Strength Training Pilates Exercise SystemPilates Exercise System Stability Exercise BallsStability Exercise BallsResistance BandsResistance BandsMed BallsMed BallsBody Weight Exercise Body Weight Exercise PlyometricsPlyometrics

Is it developmentally appropriate to lift heavy weights?

○ Light Weight / High Reps○ Body Weight Training○ Partner Resistance Training ○ Resistance Bands○ Med Balls

Ways to train elementary

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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

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Professional Guidelines & Recommendations

Things to Remember

Remember to Use the Principles - FITT, Progression, Overload, Specificity, etc…

Benefits Safety guidelines and myths

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