Transcript Muscular strength

Chapter 6:
Muscular Strength & Endurance
Muscular Strength and
Endurance Defined
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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)
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Muscular endurance
 The ability of a muscle or muscle group to exert sub-maximal
force repeatedly over a period of time
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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 Training
Health-Related Benefits
 Prevention of CVD
 Reduction and control of
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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^
Skill-Related Benefits
– Improved ability to perform
basic motor skills
– Possible injury prevention
– Greater ease & efficiency of
sport skill performance
– Early development of
coordination & balance
– Better performance on
nationwide fitness tests
*Post-pubescent-specific
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Myths About Muscular
Strength and Endurance
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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 Skeletal Muscle Works
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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 Resistance Training
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Overload
 Doing more than you are used to
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Progression
 Gradually increasing overload (frequency, intensity, time or some
combination)
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Specificity
 Choose activities that target desired systems
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Regularity
 “Use it or lose it”
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Individuality
 Start at your base fitness level, using your own goals and keep
your genetics in mind
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FITT guidelines
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Frequency (how often)
Intensity (how hard)
Time (how long)
Type (mode)
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FITT Guidelines Applied to Muscular
Fitness (Table 6.1, p. 100)
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 weight
Or body weight
Light Weight
Moderate Weight
Light to heavy weight
(based on type
selected)
TIME
At least 1 set
(may do 2 sets)
At least 1 set
(may do 3 sets)
At least 1 set
(may do 3 or 4 sets)
Min. 1 set
6-15 reps
6-15 reps
6 – 15 reps
20-30 minutes
20-30 minutes
20-30 minutes
8-12 reps
(based on type
selected)
Major Muscle groups
Major Muscle groups
Major Muscle groups
Major muscle groups
1 exercise per
muscle or muscle
group
1 exercise per
muscle or muscle
group
2 exercises per
muscle or muscle
group
8 – 10 exercises
TYPE
select muscular
strength, power or
endurance
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Professional Guidelines &
Recommendations (p. 98 & 103)
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Professional position statements on youth strength training
(NSCA, 2009)
◦ 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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Estimating 1RM
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Safety
◦ Lifting 1RM should ABSOLUTELY NOT be used to obtain training intensity
◦ Do NOT expose children to:
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Loads >70-80% estimated 1RM
Explosive lifts with free weights
Calculate 1RM
 6-12 rep weight
 10 RM conversion (p. 102)
1)
2)
3)
Find RM across top row (1-15)
Find weight lifted that many times
Trace to first column to find 1RM equivalent
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Basic Structure of
Resistance Training Session
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Whole-body warm up, dynamic exercises
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Avoid static stretches
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Total body or isolated resistance training
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Cool down
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Lots of static stretches
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Exercise Safety Guidelines
 Train all major muscle groups
 Large  small
 Opposing muscle groups
 Strengthen the core
 Always lift with someone
 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 Programs
Can Include
 Body weight exercise
 Stability exercise balls
 Resistance bands
 Medicine balls
 Strength training exercises
 Core strength training
 Pilates exercise system
 Plyometrics
 Dietary guidelines
Resistance Training for
Elementary Students
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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
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Things to Remember
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Use training principles
 Progression, Overload, Specificity, Individuality,
Regularity, FITT guidelines
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Benefits
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How muscles work
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Structure of each type of workout
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Safety guidelines and myths
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chapter
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Flexibility
Brian Mosier
Flexibility
The range of motion (ROM) of a single joint or a
series of joints (ACSM, 2006)
Flexibility Concepts
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Laxity
 Abnormal motion of a joint (↓ ligamentous stability)
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Hypermobility
 Excess ROM around a joint (formerly “double-jointed”)
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Static flexibility
 Reaching slowly w/o movement (seated toe touches)
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Dynamic flexibility
 Performing PA while moving (arm swings)
Types of Stretching
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Active (unassisted)
 Self-stretch; limited only by antagonist muscle(s)
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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
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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
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 Controlled dynamic stretches for warm-up & static
stretches for cool-down
Factors Affecting Flexibility
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Muscle temperature: warmer is better
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Age and gender: stable/↓ to 12 yr, peak 15-18 yr, F>M
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Tissue interference: ↑ muscle or fat; can be improved
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Genetics: maximize genetic limits w/ regular stretching
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Pain: never ignore this!
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Coordination and strength during active
movement
Teaching Guidelines
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Select stretches that meet lesson/unit needs
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Give clear instruction
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Infuse in warm-ups, cool-downs, stations, and
individual student goals
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Establish a regular schedule of flexibility
fitness lessons
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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
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Appendix D p. 303-307
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Summary
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Flexibility is an important part of health-related
fitness.
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Make explicit connections for students.
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Good flexibility is crucial for a healthy ROM.
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Flexibility improves overall health.