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Muscular Strength & Endurance

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)

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Muscular Strength & Endurance

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  1. Muscular Strength & Endurance Dr. Ayers HPER 2150 Western Michigan University

  2. Muscular Strength andEndurance 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)

  3. Benefits of Strength Training • 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 • 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

  4. Myths About MuscularStrength and Endurance • Protein • Women and Lifting • Spot Training • The Weight Loss Balance • Body Building vs. Weight Training • Size ≠ Strength • Suplementation

  5. Major Muscles in The Human Body

  6. 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

  7. Table 6.1 FITT for Muscular Fitness

  8. General Resistance Guidelines 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)

  9. 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

  10. Assessment of Muscular Strength • 1 Rep Max Testing • Should only be done with • experienced weight lifters • Everyone wants to know • how strong they are! • Two ways: • 10 RM max • 2 – 12 rep max • Charts and factors • 0.025 • 0.03

  11. 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

  12. 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

  13. 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

  14. Things to Remember • Remember to Use the Principles • FITT, Progression, Overload, Specificity, etc… • Benefits • Safety guidelines and myths

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