Muscular Strength & Muscular Endurance

Objectives: The student will understand the principle of muscular strength fitness.

The student will recognize the principle of muscular endurance.

Each student will comprehend the FITT principles of muscular strength/muscular endurance i.e. frequency, intensity, time, type.

Students will need to develop an understanding of 3 principles of strength gain. i.e. overload, progression, specificity

Students will demonstrate muscular strength/muscular endurance during the fitness tests in class. i.e. push ups, curl ups, bicep curl on the Trifitt

Indian Hills Middle School

Muscular Strength: & Muscular Endurance:

Does not improve the cardiorespiratory system.

It is a key component in over all good health.

Increases physical strength, bone density, delays the onset of osteoporosis, more muscle is developed and fat is burned more efficiently, and risk of injury is reduced.

The greatest amount of muscular force lifted one time.

The ability to lift a lighter muscular force repeatedly for longer periods of time.

Female Myth for lifting weights: Lifting weights produces

abnormally large bulging muscles in women, making them look unfeminine is false.

Women may increase their muscle strength without an increase in bulk.

Women lack testosterone, a male hormone, present in the male body to bulk muscle.

Two forms of Weight Training:

Strength Weight Training

Uses heavy weight and few repetitions (the number of times a weight is lifted)

10-12 repetitions at 60-80% maximum weight

Endurance Training Lifting a lighter weight with

more repetitions

Strength Training

F.I.T.T. Safety/TrainingSafe training techniques must be observed to gain strength and improve upon fitness.Frequency; How often

should a person weight train? 3 days a week---every

other day. Rest days are important

for strength gains.

F:

Intensity: I:How hard do you lift?Strength Training: , 10-12 repetitions at 60-80% of maximum weight.

Endurance Training: lift less than 60% of maximum weight and increase repetitions; go to exhaustion.

Individuals should focus on 15 to 30 minutes of strength and muscular endurance training.

Time or Duration

T:

Circuit Training: lifting a weight on different apparatuses with running type activities between exercises.

T:Interval training: exercises performed at high intensity for a short period of time with a brief rest period in between exercises.

Type of Weight Exercises

3 Basic Principles of Strength Development

oOverload Principle: to increase strength you must increase the workload.

o Principle of Progression: workloads need to be progressively increased.

o Principle of Specificity: muscular strength will only improve on those muscles used during the strengthening exercises.

Brief Safety Tips:Always work with

a spotter.Use proper lifting

techniques.Breath properly.Allow for recovery

time, 24 hours.

Safety: Before beginning a weight training program, when weight apparatuses are used, it is important to learn how to use the equipment for proper performance and safety.

Good Health Review & Questions:1. What is muscular strength and what is

muscular endurance?2. What can muscular strength do for the

body? List 5 things.3. Explain the 2 forms of weight training.4. Explain the F.I.T.T. safety of muscular

strength.5. What are the 3 basic principles of

strength development and explain each one?