Transcript Muscular strength - Western Michigan University

Muscular Strength & Endurance
Dr. Ayers
HPER 2150
Western Michigan University
Muscular Strength and
Endurance Defined

Muscular strength
 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)
2
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
3
Myths About Muscular
Strength and Endurance







Protein
Women and Lifting
Spot Training
The Weight Loss
Balance
Body Building vs.
Weight Training
Size ≠ Strength
Suplementation
4
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
6
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 or 3 days / week
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
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.
7
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)
8
and do10 sets of 2 reps with long rest periods between each set (3-5 min)
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
Assessment of Muscular Strength

1 Rep Max Testing
Max Conversion Using Factors
 Should only be done with
Number of Reps
Factor
experienced weight lifters
 Everyone wants to know
how strong they are!
 Two ways:
2
1.025
3
1.05
4
1.075
5
1.10
6
1.125
 10 RM max
7
1.150
 2 – 12 rep max
8
1.175
9
1.20
10
1.225
11
1.250
12
1.275
- Charts and factors
- 0.025
- 0.03
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
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
12
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
13
Things to Remember

Remember to Use the Principles
- FITT, Progression, Overload, Specificity, etc…
Benefits
 Safety guidelines and myths

14