Muscle Endurance andMuscle Strength

Components of Physical Fitness

• Body Composition

Components of Physical Fitness

• Cardio-Respiratory Endurance

Components of Physical Fitness

• Muscle Strength

Components of Physical Fitness

• Muscle Endurance

Components of Physical Fitness

• Flexibility

Components of Physical Fitness

• Body Composition• Cardio-Respiratory

Endurance• Muscle Strength• Muscle Endurance• Flexibility

Components of Physical Fitness

Muscle Strength

• The power to exert force over

• Heavy weights• Just a few times• In the weight room, to

develop strength, lift heavy weights 4-8 repetitions

Muscle Endurance• The ability to repeat

muscle movement over a long period of time

In the weight room, lift lighter weights for 12 – 25 repetitions

Aerobic activity will build muscle endurance as you repeat muscle action over a long period of time

Muscle Strength and Endurance

• These are related in that an increase in one of these components results in some degree of improvement in the other …

Why Improve Muscle Fitness?

• Helps an individual be more efficient in performing daily tasks

• Strength and Endurance of the trunk musculature can help prevent low-back pain

Muscle Strength

Key Words …

• Power• Burst of Energy• Just a few times• Heavy

Muscle Endurance

Key Words …

• Repetition• Long period of

time

Activities and Sports

Muscle Strength• Field Events: shot, discus,

jumping events • Sprints• Basketball• Football• Weight lifting• Pull-ups (for some people)• Certain aspects of most

sports (kicking a soccer ball, hitting a baseball, throwing …)

Muscle Endurance• Distance running/jogging • Walking• Biking• Swimming• Skating• Dancing• Weight lifting• Sit-ups• Push-ups• Soccer• Tennis• All Aerobic Activities

Terminology 1

Resistance: the force being moved or lifted

Load: total # of pounds of resistance lifted

Repetitions Maximum: # of consecutive times a specific lift can be done correctly without interruption or rest

Set: number of times different lifts in a workout are repeated

Chart of principles

Specificity Overload Progression

Principles of Fitness

Principle of Specificity

• The type of gain relates to the type of regimen followed in the workout

• Emphasis on lifting heavy weights for a small # of reps will enhance strength

• Emphasis on lifting lighter weights for a high # of reps will build muscular endurance

Principle of Progression

• The best benefits of exercise are gained when starting slowly and gradually increasing the amount over a period of time.

Principle of Overload

• This is the basis for improving fitness!

• Overload is a GOOD thing!

• To become stronger, a muscle must exert force against a resistance that is greater than what is normally encountered.

Terminology 2

Progressive Resistance Exercise:

• Implies application of the overload principle

• Once an individual can easily exert a force against a set resistance, the amount of resistance must be increased to produce further strength gains

Frequency Intensity Time

Specificity Overload Progression

Principles of Fitness

Frequency• How often you

should work out

• For optimal gains in strength, you should workout every other day (or three times per week)

Intensity• How hard you

should work• In the weight room,

intensity is measured by the amount of weight you are lifting.

• In an aerobic activity, intensity is measured by your heart rate.

IntensityStrength:Choose a weight which

can be lifted 4 – 8 repetitions maximum

Endurance:Choose a weight which

can be lifted 12-25 repetitions maximum

Time• How long (or duration)

you should work out• In the weight room,

“time” is reflected in the number of sets completed at each station

• For optimal strength gains, three sets of each lift should be completed during each workout

Frequency Intensity Time

Specificity Overload Progression

Principles of Fitness 2

Muscle Fitness … Review

• Muscle Strength:• The ability to exert force on

something heavy, just a few times

• Muscle Endurance: • The ability of the muscles

to work over a long period of time

Muscle Fitness … Review• Specificity: • The type of gain relates to the

regimen followed in the workout

• Progression:• Start with light weights and

gradually increase

• Overload:• To become stronger, a muscle

must exert a force against a resistance which is greater than what is normally encountered

Vocabulary Review

• Progressive Resistance Exercises

• Resistance• Load• Repetitions Maximum• Set

Muscle Fitness … Review• Frequency:• Every other day

• Intensity:• The amount of resistance

(weight)

• Time:• Measured in sets …• Optimal: 3 sets of each

lift