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
 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 (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

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
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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 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
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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 (how often)
○ Intensity (how hard)
○ Time (how long)
○ Type (mode)
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FITT Guidelines Applied to Muscular
Fitness Table 6.1
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

Professional position statements on youth strength training
(ACSM, 2006; AAP, 1990; NSCA, 2007).
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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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General Resistance Guidelines
ACSM
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Basic Structure of WT Session

Dynamic 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
Assessment of Muscular Strength

1 Rep Max Testing
Max Conversion Using Factors
 Should only be done
Number of Reps
Factor
2
1.025
3
1.05
4
1.075
5
1.10
 10 RM max
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1.125
 2 – 12 rep max
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1.150
 Pg. 92 chart
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1.175
9
1.20
10
1.225
11
1.250
12
1.275
in lab setting HS WT
 Two ways:
Strength Training Programs
Can Include
 Strength training exercises
 Dietary guidelines
 Core strength training
 Pilates exercise system
 Stability exercise balls
Resistance bands
Medicine balls
Body weight exercise
Plyometrics
Resistance Training for
Elementary Students

It is NOT developmentally appropriate to lift heavy
weights
○ Body weight training
○ Light weight / High reps
○ Partner resistance training
○ Resistance bands
○ Medicine balls
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Things to Remember

Use training principles
- FITT, Progression, Overload, Specificity, etc…

Benefits

How Muscles work

Structure of each type of workout

Safety guidelines and myths
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