Muscular Strength and Endurance

1. Muscular Strength and Endurance Craig Hanson Ridgeline Middle School Permission from: Judith A. Flohr, PhD Department of Kinesiology James Madison University

2. Definitions • 􀁺Muscular Strength –The ability of a muscle to exert a maximum force against a resistance (e.g. 1RM Bench Press) • 􀁺Muscular Endurance –The ability of a muscle to exert sub maximal force repeatedly over a period of time (e.g. curl-ups)

3. Benefits and Importance of Muscular Strength and EnduranceTraining Resistance training will: • Improve body composition • Increase bone density • Reduce injuries • Reduce high blood pressure • Increase strength • Minimize the chance of some diseases

4. Benefits and Importance of Muscular Strength and Endurance Resistance training in combination with aerobic training helps to: • Significantly improve body composition • Increased metabolism • Increase weight loss

5. Benefits & Importance of Muscular Strength and Endurance Body Composition 􀁺 Comparison of results with aerobic exercise and aerobic exercise combined with strength training

6. Benefits & Importance of Muscular Strength and Endurance Metabolism Increase in lean mass (muscle) Increased Metabolism Increased caloric expenditure at rest & during activity

7. Benefits and Importance of Muscular Strength and Endurance Injury Prevention • Increased strength and endurance of abdominal muscles = reduced risk of back problems • Resistance training increases ligaments and tendons which helps decrease risk of injury

8. Benefits and Importance of Muscular Strength and Endurance Posture and Injury Prevention Decrease in Disease • reduce the risk of osteoporosis • Increased bone density • (affects 25 million Americans, 80% female) • Improve Heart Condition • The risk of heart diseases is reduced to a considerable extent. • Regular resistance training can result in a lowered heart rate and lowered blood pressure.

9. FITT F= frequency 2-3 days per week I= intensity (resistance) • strength gains > 80% of 1RM • endurance gains < 70% of 1RM • combination 70-80% of 1RM T= time (sets/reps) • Strength gains= high sets and low reps • Endurance gains= low sets and high reps T= type • isotonic (free weights, Cybex, dynabands etc.)

10. Craig, Please feel free to use the materials and I hope that they are helpful tothe students. • jaf • ---- Original message ---- • >Date: Mon, 11 Jan 2010 10:58:48 -0800 • >From: Craig Hanson <craig_hanson@ycs.wednet.edu> • >Subject: Permission • >To: <flohrja@jmu.edu> • > • >Dr. Flohr, I am a middle school physical education teacher in Yelm • >Washington, at Ridgeline Middle School. I recently discovered your • >Kinesology_muscle_strength_and_endurance.PDF online. It is my believe • >that your PDF, with some modification and minimization, will work great to • >teach my students the differences between muscular strength and endurance. • > In addition, I think it does a fabulous job pointing out the many • >benefits of a work out plan that includes muscular strength and/or • >endurance exercises. • >I am hoping with your permission, you will allow me to use much of your • >work to build a power point that is better suited for my middle school • >students. I would also like to post that information on my blog for • >student use. I will of course credit your work on my power point. Thank • >you for your hard work and I look forward to your response. • > • >Best regards, • > • >Craig Hanson • >Ridgeline Middle School • >PE & Health • > • >"Having fun and staying healthy" • > • Judith A. Flohr, PhD • President SEACSM • Director,Morrison Bruce Center • Department of Kinesiology-MSC 2302 • James Madison University • Harrisonburg, VA 22807 • 540-568-3448 (voice) • 540-568-3338 (fax) 1/11/2010