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Muscle Endurance and Muscle Strength

Muscle Endurance and Muscle Strength. Components of Physical Fitness. 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.

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Muscle Endurance and Muscle Strength

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  1. Muscle Endurance andMuscle Strength

  2. Components of Physical Fitness

  3. Components of Physical Fitness • Body Composition

  4. Components of Physical Fitness • Cardio-Respiratory Endurance

  5. Components of Physical Fitness • Muscle Strength

  6. Components of Physical Fitness • Muscle Endurance

  7. Components of Physical Fitness • Flexibility

  8. Components of Physical Fitness • Body Composition • Cardio-Respiratory Endurance • Muscle Strength • Muscle Endurance • Flexibility

  9. 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

  10. 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 Endurance • The ability to repeat muscle movement over a long period of time

  11. 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 …

  12. 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

  13. MuscleStrength Key Words … • Power • Burst of Energy • Just a few times • Heavy

  14. MuscleEndurance Key Words … • Repetition • Long period of time

  15. 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 Activities and Sports Activities and Sports

  16. 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 Terminology 1 Terminology

  17. Chart of principles

  18. Principle of Specificity 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

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

  20. Principle of Overload 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.

  21. 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 Terminology 2 Terminology

  22. Principles of Fitness Principles of Fitness

  23. Frequency • How often you should work out • For optimal gains in strength, you should workout every other day (or three times per week)

  24. 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.

  25. Intensity Strength: Choose a weight which can be lifted 4 – 8 repetitions maximum Endurance: Choose a weight which can be lifted 12-25 repetitions maximum

  26. 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

  27. Principles of Fitness 2 Principles of Fitness

  28. 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

  29. 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

  30. Vocabulary Review • Progressive Resistance Exercises • Resistance • Load • Repetitions Maximum • Set

  31. Muscle Fitness … Review • Frequency: • Every other day • Intensity: • The amount of resistance (weight) • Time: • Measured in sets … • Optimal: 3 sets of each lift

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