MUSCULAR STRENGTH AND
MUSCULAR ENDURANCE
PROPONENTS OF THE GROUP
Hanna Sinco
Erich Babaran
Jell Ann Miguel
Janella Absalub
Raizza Lapurga
Christle Gallego
MUSCULAR STRENGTH AND
MUSCULAR ENDURANCE
ARE TWO DISTINCT
COMPONENTS OF PHYSICAL
FITNESS, EACH REFLECTING
A DIFFERENT CAPACITY OF
THE MUSCLES
THE COMPONENTS OF PHYSICAL
FITNESS
Muscular Endurance:
Muscular Strength:
Definition:
The
maximum amount of
force a muscle or
muscle group can exert
in a single effort.
Definition: The ability
of a muscle or
muscle group to
sustain
repeated
contractions
or
maintain
a
continuous
effort
over an extended
period.
MEASURING MUSCULAR
STRENGTH
HERE ARE SOME COMMON AND BASIC
METHODS TO MEASURE MUSCULAR
STRENGTH:
1. Handgrip Strength Test
Equipment: Handgrip dynamometer.
Procedure: The individual squeezes the dynamometer as hard
as possible with one hand. The reading on the device indicates
grip strength
HERE ARE SOME COMMON AND BASIC
METHODS TO MEASURE MUSCULAR
STRENGTH:
2. 1 rep Max Test (1RM)
Equipment: Free weights or resistance machines.
Procedure: The individual performs a single repetition
of a lift (e.g., bench press, squat) with the maximum
amount of weight they can lift safely
HERE ARE SOME COMMON AND BASIC
METHODS TO MEASURE MUSCULAR
STRENGTH:
3. Push-Up Test
Equipment: None, body weight is used.
Procedure: The number of push-ups performed in a set
time or until fatigue is recorded to assess upper body
strength.
HERE ARE SOME COMMON AND BASIC
METHODS TO MEASURE MUSCULAR
STRENGTH:
4. Sit-Up or Crunch Test
Equipment: None or a mat.
Procedure: Measures the number of sit-ups or crunches
completed in a set time or until fatigue to evaluate core
muscular strength
HERE ARE SOME COMMON AND BASIC
METHODS TO MEASURE MUSCULAR
STRENGTH:
5. Leg Press Test
Equipment: Leg press machine.
Procedure: Determines the maximum weight
the individual can press with their legs.
HERE ARE SOME COMMON AND BASIC
METHODS TO MEASURE MUSCULAR
STRENGTH:
6. Isometric Strength Tests
Equipment: Dynamometers or force platforms.
Procedure: Measures the force produced during
static holds (e.g., plank, wall sit).
HERE ARE THE BENEFITS
OF BUILDING BOTH
MUSCULAR STRENGTH
AND MUSCULAR
ENDURANCE:
MuscularStrengthBenefits:
Increased Muscle Power: Stronger muscles enable you to lift heavier
weights and perform tasks more efficiently.
Improved Joint Stability: Strengthening muscles around joints helps
protect them from injury.
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Enhanced Posture: Strong muscles support better alignment and reduce
strain on the spine.
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Boosted Metabolism: Muscle mass increases metabolic rate, helping with
fat loss and weight management.
Injury Prevention: Strength training strengthens connective tissues,
reducing the risk of injury.
Better Bone Health: Weight-bearing exercises help improve bone density,
reducing the risk of osteoporosis.
Improved Athletic Performance: Strength is a key component in nearly all
sports, enhancing performance.
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Increased Functional Fitness: Everyday tasks become easier with
improved strength, such as lifting groceries or carrying children.
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Better Balance and Coordination: Strength training helps enhance
neuromuscular function, improving balance and coordination.
Increased Confidence: Building strength can improve body image and
self-esteem.
MuscularEnduranceBenefits:
Improved Stamina: Muscular endurance helps you perform physical tasks
for longer periods without fatigue.
Enhanced Cardiovascular Health: Muscular endurance training often
involves higher repetitions and lighter weights, benefiting heart health.
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Better Recovery: Improved endurance allows quicker recovery from
physical exertion or strenuous activities.
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Wight Management: Endurance training burns calories efficiently, aiding
in fat loss and muscle maintenance.
Increased Work Capacity: You’ll be able to handle more intense and longer
workouts or physically demanding jobs.
HERE ARE SOME
ESSENTIAL SAFETY
TIPS FOR A PHYSICAL
FITNESS WORKOUT:
Warm Up and Cool Down: Always begin with a
proper warm-up to prepare your body for exercise,
and end with a cool-down to help your body
recover. This reduces the risk of injuries and
improves flexibility.
Use Proper Form: Ensure that you perform
exercises with the correct posture and technique.
This will prevent strain on your muscles, joints, and
ligaments.
Start Slow: If you're new to exercise,
gradually increase the intensity and duration
of your workouts. Don't push yourself too
hard too soon.
Stay Hydrated: Drink water before, during,
and after your workout to prevent
dehydration, which can lead to fatigue and
cramps.
Wear Appropriate Gear: Choose the right shoes and workout attire based on
the activity you're doing. Supportive footwear is especially important for
high-impact exercises.
Listen to Your Body: Pay attention to any pain or discomfort. If something
doesn’t feel right, stop and consult a professional if needed.
Rest and Recovery: Give your body time to recover between workouts to
prevent overuse injuries. Adequate sleep and nutrition are essential for
muscle repair.
Don't Overexert Yourself: Know your limits. Gradually increase the
intensity or load, and avoid pushing yourself to the point of
exhaustion.
Cross-Train: Incorporate variety into your routine to prevent
overuse injuries and ensure balanced muscle development.
Consult a Professional: If you're unsure about an exercise or have a
pre-existing condition, consider consulting a fitness professional or a
doctor before starting a new workout program.
ACTIVITY: 5-MINUTE WARM-UP EXERCISES
ACTIVITY: 5-MINUTE COOL-DOWN EXERCISES
PHYSICAL FITNESS TEST: PUSH-UP TEST (MEN
ONLY) PHYSICAL
FITNESS TEST: MODIFIED PUSH-UP TEST
(WOMEN ONLY)
Physical Fitness Test: Side Plank Test
(Men Only) Physical
Fitness Test: Modified Side Plank Test
(Women Only)
Physical Fitness Test: Leg Raise Test
Physical Fitness Test: Starfish Crunch
Test (Men Only) Physical
Test: Modified Starfish Crunch Test
(Women Only)
Physical Fitness Test: Step Up Test
Physical Fitness Test: Squat Jump Test
Rubric
THANK
YOU VERY
MUCH!