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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 Components of Physical Fitness • Flexibility Components of Physical Fitness • Body Composition • Cardio-Respiratory Endurance • Muscle Strength • Muscle Endurance • Flexibility 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 Muscle Endurance • 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 …) • • • • • • • • • • • • Distance running/jogging Walking Biking Swimming Skating Dancing Weight lifting Sit-ups Push-ups Soccer Tennis All Aerobic Activities Resistance: the force being moved or lifted Load: total # of pounds of resistance lifted Terminology 1 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 Principles of Fitness Specificity Overload Progression 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. Progressive Resistance Exercise: Terminology 2 • 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 Principles of Fitness Specificity Frequency Overload Intensity Progression Time 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. 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 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 Principles of Fitness 2 Specificity Frequency Overload Intensity Progression Time 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