MUSCULAR
STRENGTH &
MUSCULAR
ENDURANCE
 MUSCULAR STRENGTH- the ability of a muscle group
to apply a maximal force against a resistance one time.
 MUSCULAR ENDURANCE- the a ability to repeat
muscle movement over a period of time.
Advantages of Muscular
Fitness
A. Appearance
 Look slimmer and trimmer
 Muscle is more dense than fat and it takes up less room
 Good Posture
B. Perform Physical Activity Better
C. Reduces Fatigue
D. Avoid back pain
E. Prevent muscle soreness
F. Increases Metabolism- burns calories more
efficiently
Methods of developing
Muscular Fitness
ISOMETRIC
 Exercise in which one contacts muscles but does not
move body parts
 Examples:
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Planks
Wall sits
Side planks
Push up holds
Dead hang
Split squats
PRINCIPLES AND
PRACTICES
Isometric Exercise
 Use a balanced program that works all the major
muscle groups.
 Hold each contraction for five seconds.
 Do each exercise three times.
 Use maximum effort for the contraction
 Isometric exercises should be performed at least
five days a week to insure maximum gains in
muscular strength and tone.
ADVANTAGES
Isometric exercise
 Muscular strength-tone cane be developed in a
relatively brief period of time.
 Exercises can be performed in a few seconds (five to
eight minutes of exercise a day).
 Requires little space.
 Requires no equipment.
 Is simple
 Causes little fatigue and no sweating.
DISADVANTAGES
Isometric exercises
 Does not develop or improve muscular endurance.
 Does not increase aerobic efficiency.
 Range of motion is not developed.
 Causes sudden rise in blood pressure during
contraction and is not recommended for people with
heart problems.
ISOTONIC
 Exercises in which a muscle lengthens and shortens
through its full range of movement while lowering and
raising a resistance.
 Examples:
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Bicep curls
Bench press
Leg Press
Squat
Isotonic Exercise
Lengthen and
shorten through
full range of
motion.
Excellent for
developing
muscular fitness.
ISOKINETIC
 Exercises done with with special machines that allow for
maximum resistance over the complete range of motion
 Examples:
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Lat pull down
Stationary Bike
Exercise machines
Rehabilitation machines
Isokinetic Exercise
Overload
muscle through
entire range of
motion at a
constant speed
with maximum
resistance
Muscle Fibers
Slow Twitch Fibers: have the ability to contract for long periods
of time and are used for aerobic or endurance activities.
Slow twitch fibers are red in color.
Fast Twitch Fibers: contract quickly and are used for anaerobic
or strength activities. Fast twitch fibers are white in color.
Intermediate Muscle Fibers: muscle fibers that possess a
combination of the fast and slow-twitch fiber characteristics.
Vocabulary
Atrophy- the size of a body part, particularly
muscle wasting away or decrease in
Concentric shortening of a muscle due to
contraction; also called positive work
Eccentric lengthening of a muscle; also
called negative work
Vocabulary
Repetition- the completion of a single, full-range
movement of the body part being exercised
Resistance- working against a force which may be in the
form of a barbell or your own body weight
Set -a group of repetitions performed one after
the other
Myths about Weight Training
• Muscle-bound physique
• Not a good idea for females
• Muscle can turn to fat
Overload Applied to Muscular Strength
& Endurance
 Frequency
Increase from two to three workouts per week
 Intensity
Increase the amount of resistance (weight)
 Time
Increase number of repetitions
TRAINING FOR MUSCULAR
ENDURANCE
 Frequency
EVERY OTHER DAY FOR EACH MUSCLE GROUP
 Intensity
LOW RESISTANCE (30-50% OF 1RM)
 Time
HIGH REPETITIONS (12-20 REPS; 1-3 SETS)
TRAINING FOR MUSCULAR
STRENGTH
 Frequency
EVERY OTHER DAY FOR EACH MUSCLE GROUP
 Intensity
HEAVY WEIGHTS (60-90% OF 1RM)
 Time
LOW REPETITIONS (4-8 REPS; 1-3 SETS)