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Muscular Strength & Endurance

Muscular Strength & Endurance. Muscle tone - refers to the firmness of your muscles. Metabolism - burning of calories necessary to supply the body with the energy it needs to function . Calories - A calorie is a unit of heat used to express the energy value of food .

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Muscular Strength & Endurance

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  1. Muscular Strength & Endurance

  2. Muscle tone - refers to the firmness of your muscles. • Metabolism - burning of calories necessary to supply the body with the energy it needs to function. • Calories - A calorie is a unit of heat used to express the energy value of food. • Example - Every 3,500 calories is equivalent to one pound. • Calisthenics - exercises that are done in a rhythmic, systematic way using the body weight for resistance. Terms

  3. Muscular strength measures the amount of force a muscle can produce against a resistance one time. • Examples include weight lifting, lifting yourself out of a chair, moving heavy objects, etc. Muscular Strength

  4. Weight lifting • Bench Press • Power Clean • Clean and Jerk • Low repetition, High weight/resistance • White muscle fiber, Fast muscle twitch Muscular Strength

  5. Muscular endurance measures multiple muscular contractions over an extended period of time to cause fatigue • Examples include running, climbing, biking, aerobics, etc. Muscular Endurance

  6. Weight Lifting & Calisthenics • Lunges • Push-ups • Sit-ups • Dumbbell Curls • High repetition, Low weight/resistance • Red muscle fiber, Slow muscle twitch Muscular Endurance

  7. Muscular strength is handy when you need to open jars, lift groceries, get out of a chair, etc. • Muscular endurance helps you walk the stairs to get to your office, shovel snow, helps maintain proper posture all day long, etc. • Contributes to a higher metabolism and decreased risk of injury as well as toned and firm muscles. • Increases your caloric burn both while at work and rest Benefits

  8. Incorporate strength training and cardiovascular exercise regularly. • Cardiovascular workouts consisting of a constant speed fine-tune muscular endurance. • Interval programs utilizing short intervals of around 30 seconds work more muscular strength. • Strength training programs using repetitions greater then 12 tend to build muscular endurance more, and less than 12 builds more muscular strength. Improvement tips

  9. http://www.acsm.org/AM/Template.cfm?Section=Home_Page&TEMPLATE=CM/HTMLDishttp://www.acsm.org/AM/Template.cfm?Section=Home_Page&TEMPLATE=CM/HTMLDis • http://www.unm.edu/~lkravitz/Article%20folder/musassess.html • http://www.sport-fitness-advisor.com/muscular-endurance.html References

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