Muscular Strength and Muscular Endurance 3rd-5th Grade TEKS 3rd Grade: Lift and support his/her own weight in selected activities that develop muscular strength and endurance of the arms, shoulders, abdomen, back and legs such as hanging, hopping, and jumping. (3.3D) 4th Grade: Participate in activities that develop and maintain muscular strength and endurance and explain the difference between the two. (4.3E) 5th Grade: Match different types of physical activity with health related fitness components such as cardiovascular endurance, muscular strength and endurance, and flexibility. (5.4C) 3-5

ESSENTIAL QUESTIONS What is the difference between muscular strength and muscular endurance? Why do you need to have both muscular strength and muscular endurance? 3-5

Word Bank FITT Principle – key components of a physical activity plan or routine Frequency = How often Intensity = How hard Time = How many times/repetitions Type = Which exercises Muscle - tissue in the body that functions to produce force and cause motion Muscular endurance – the ability to move your muscles, body or/and object repeatedly without getting tired Muscular strength – the amount of force the muscle can produce, or how strong the muscle is 3-5

Muscular System Review Trapezius Pectorals Deltoid Biceps Triceps Lattisimus Dorsi Abdominals Gluteus Maximus Quadriceps Hamstrings Gastrocnemius 3-5

Muscular strength is how strong your muscles are.

MUSCULAR STRENGTH Lifting a weight one time. Picking up boxes off of the floor. Lifting a weight one time. Picking up lots of bags or boxes. 6/15/2015

Muscular Endurance Muscular endurance is how long your muscles can work without getting tired.

MUSCULAR ENDURANCE How far or long someone can carry boxes. How long you can hold the weight above your head. How long or far a person can carry the heavy bags.

How can you improve your muscular strength and muscular endurance? EXERCISE Which nutrient helps build muscles? PROTEIN 3-5

What might happen if you have very little muscular strength? Perform the following exercises and determine which part of your body gets strengthened: (shoulders, abdominals, or legs) Next slide

Slamming a heavy Sandbell one time Is slamming a heavy Sandbell 1 time an example of muscular strength or muscular endurance? Muscular Strength Possible answer: Use a lighter weight and perform more repetitions. www.hyperwear.com How can this activity be changed to a muscular endurance activity? 3-5

“UP” “DOWN” Muscular endurance Continuous Push-Ups Is performing continuous push-ups a muscular strength or muscular endurance activity? “DOWN” Muscular endurance Possible answer: Adding a Sandbell weight on their upper back/shoulder area. Straight, flat body 90 degree elbows on “down” Focus eyes between hands Fingers point forward Toes curled Follow the cadence How can this activity be changed to a muscular strength activity? 3-5

Climbing the rope one time Is climbing the rope one time a muscular strength or muscular endurance activity? How can this activity be changed to a muscular endurance activity? Possible answer: Continuously climbing the rope up and down several times. Muscular strength

Wall Sit for 1 minute Muscular endurance Is holding a wall sit for 1 minute a muscular strength or muscular endurance activity? http://inspiredrd.com/2010/03/wall-sit.html/wall_sit-2 Muscular endurance Knees and shoulders against wall Knees bent (90 degrees) Feet apart Teacher Note: Last exercise example

FITT Principle Frequency = How often Intensity = How hard Key components of a physical activity plan or routine Frequency = How often Intensity = How hard Time = How many times/repetitions Type = Which exercises

Try to do at least one hour of physical activity every day! Frequency Try to do at least one hour of physical activity every day! Include more vigorous physical activity three to four days a week. Establish a regular 60 minutes https://www.presidentschallenge.org/tools-resources/docs/getfit.pdf schedule 3-5

Your heart rate and breathing should increase. Intensity Your heart rate and breathing should increase. Are you challenging yourself when you are performing the activity? https://www.presidentschallenge.org/tools-resources/docs/getfit.pdf Be careful not do overwork yourself. 3-5

the amount of time you perform the exercise Gradually increase… the amount of time you perform the exercise the number of times you do the exercise Jogging for 5 minutes continuously Jogging for 15 minutes continuously https://www.presidentschallenge.org/tools-resources/docs/getfit.pdf 2 push-ups 5 push-ups Increase the # of ___

What would you like to improve? Flexibility –stretching Type What would you like to improve? Flexibility –stretching Cardiovascular endurance – running Muscular strength Muscular endurance https://www.presidentschallenge.org/tools-resources/docs/getfit.pdf

REVIEW QUESTIONS Using Total Body Response Students: respond by doing the exercise that represents your answer. Example: Answer is Cardiovascular Endurance, students do jumping jacks to show their answer 6/15/2015

Which type of exercise is this activity? Cardiovascular Endurance = JUMPING JACKS Muscular Strength PUSH-UPS Flexibility Pectoral Stretch Bicycling Cardiovascular Endurance = Jumping Jacks 6/15/2015

Which type of exercise is this activity? Cardiovascular Endurance JUMPING JACKS Muscular Strength PUSH-UPS Flexibility Pectoral Stretch Quadriceps Stretch Flexibility = Pectoral Stretch 6/15/2015

Which type of exercise is this activity? Cardiovascular Endurance JUMPING JACKS Muscular Strength PUSH-UPS Flexibility Pectoral Stretch Weight Lifting Muscular Strength = Push-ups 6/15/2015

Which type of exercise is this activity? Cardiovascular Endurance JUMPING JACKS Muscular Strength PUSH-UPS Flexibility Pectoral Stretch Curl-Ups Muscular Strength = Push-ups 6/15/2015

Which type of exercise is this activity? Cardiovascular Endurance = JUMPING JACKS Muscular Strength PUSH-UPS Flexibility Pectoral Stretch Jump Rope Cardiovascular Endurance = Jumping Jacks 6/15/2015

Which type of exercise is this activity? Cardiovascular Endurance JUMPING JACKS Muscular Strength PUSH-UPS Flexibility Pectoral Stretch Sit and Reach Test Flexibility = Pectoral Stretch 6/15/2015

Which type of exercise is this activity? Cardiovascular Endurance = JUMPING JACKS Muscular Strength PUSH-UPS Flexibility Pectoral Stretch Jogging Cardiovascular Endurance = Jumping Jacks

ESSENTIAL QUESTIONS What is the difference between muscular strength and muscular endurance? Why do you need to have both muscular strength and muscular endurance? 3-5

Word Bank FITT Principle – key components of a physical activity plan or routine Frequency = How often Intensity = How hard Time = How many times/repetitions Type = Which exercises Muscle - tissue in the body that functions to produce force and cause motion Muscular endurance – the ability to move your muscles, body or/and object repeatedly without getting tired Muscular strength – the amount of force the muscle can produce, or how strong the muscle is 3-5