chapter 6: muscular strength & endurance
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Chapter 6: Muscular Strength & Endurance. 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 - PowerPoint PPT PresentationTRANSCRIPT
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
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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.