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