Explore different fitness training methods Flexibility training Strength Muscular Endurance and Power training Aerobic Endurance training Speed training Strength Muscular E ndurance and Power training ID: 548449
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Slide1
What is the difference between strength and endurance and how would you use weight training to improve both? Slide2
Explore different fitness training methods
Flexibility training
Strength, Muscular Endurance and Power training
Aerobic Endurance training
Speed trainingSlide3
Strength, Muscular Endurance and Power training
Circuit training
Free weights
PlyometricsSlide4
Use page 13 to complete the table
Training
method
Description of training method Circuit, free weights and
plyometrics
Applicable
components of physical fitness
Applicable components of skill related
fitness
How could you apply
the ‘F’ principle?
How could you apply
the ‘I’ principle?
How could you apply
the ‘T’ principle?
How could you apply
the ‘T’ principle? Slide5
Circuit training
Series of exercise stations
Can be adapted to focus on different areas (E.g.):
Strength (Press-ups)
Muscular endurance (Sit-ups)
Stations need to be spread out to avoid fatigueSlide6
Advantages/Disadvantages
Advantages
Flexible – Can adapt stations to suit training goals
Cheap – Can adapt to most environments
Disadvantages
Can be too general if the session is not structured properlySlide7
Free weights
Using Barbells/Dumb-bells
To improve strength: lift heavy weights/low reps
To improve muscular endurance: high reps/ low weights
Core muscles (Around spine and pelvis)
Before assistance exercisesSlide8
Free weights
Switch between upper and lower body exercises (Different push and pull exercises)
Intensity of workout, measured by 1 Rep Max %
S
trength endurance
= 50/60 % 1RM, higher reps
Elastic strength
= 75% 1RM, medium reps
Maximum strength
= 90% 1RM, Low repsSlide9
Advantages/Disadvantages
Advantages
Relatively cheap
Can select appropriate weights relative to goals
Disadvantages
Need equipment
Safety is really important – May need others to support
May be unsuitable for childrenSlide10
Plyometrics
Improves sport-specific explosive power
Improves strength
Useful for : Hurdling, Basketball and Volleyball
Maximal force through eccentric, followed by concentric contractionsSlide11
Plyometrics
(E.g.) Bounding, jumping,
lunging
and incline press-
ups
Can lead to muscle sorenessSlide12
Advantages/Disadvantages
Advantages
Relatively cheap
Can really improve power and strength
Can be done without equipment
Disadvantages
Poor technique can result in InjurySlide13
Review
Design a circuit training sessions to improve strength, muscular endurance and power using 8 stations on your
white board.