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)
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*
Increased MS/ME/power
Aerobic benefit w/ circuits^
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
*Post-pubescent-specific
3
Myths About Muscular
Strength and Endurance







Protein
Women and lifting
Spot training
The weight loss
balance
Body building vs.
weight training
Size ≠ Strength
Supplementation
4
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
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 guidelines
○ Frequency (how often)
○ Intensity (how hard)
○ Time (how long)
○ Type (mode)
7
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
8
Professional Guidelines &
Recommendations (p. 103)

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
9
Estimating 1RM

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)
10
Basic Structure of
Resistance Training Session

Dynamic, whole-body warm up
-
Not many static stretches

Total body or isolated resistance training

Cool down
-
Lots of static stretches
11
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 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

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
14
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
chapter
7
Flexibility
Brian Mosier
Flexibility
The 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)

Hypermobility
 Excess ROM around a joint (formerly “double-jointed”)

Static flexibility
 Reaching slowly w/o movement (seated toe touches)

Dynamic flexibility
 Performing 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

Contraindicated Exercises

Appendix D p. 303-307
25
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.