MUSCULAR STRENGTH AND ENDURANCE If it weren't for the fact that the TV set and the refrigerator are so far apart, some of us wouldn't get any exercise at all.  ~Joey Adams

DEFINITIONS Muscular Strength: The amount of force that a muscle can produce in one single contraction. (Heavy weight and few reps) Muscular Endurance: The amount of force that a muscle can produce over an extended period of time. (Light weight and many reps)

BENEFITS OF MUSCULAR TRAINING Reduce lower back problems Look better Increased performance Reduced bone and muscle loss Helps with weight control

WORKOUT DIFFERENCES STRENGTH = Heavy weight (>80% 1RM) and few reps (3-5) ENDURANCE = Moderate weight (30-50% 1RM) and many reps (12-20) 1 Repetition Max: The highest amount of weight that a person can lift for 1 repetition (1 Rep = Failure) 10 Repetition Max: The highest amount of weight that a person can lift for 10 repetitions (10 Reps = Failure)

TYPES OF CONTRACTIONS Concentric: (Shortening)- One end is stationary while other end pulls bone Eccentric: (Lengthening)- Controlled release of concentric contraction Isometric: (Fixed)- Pushing against a fixed object

Each person is born with a percentage of each type of muscle. TYPES OF MUSCLE FIBER Fast-twitch (Type I): Used for muscle strength type of activities Slow-twitch (Type II): Used for muscle strength endurance type of activities Intermediate (Type Ia): Mix between types I & II Each person is born with a percentage of each type of muscle.

WOMEN AND STRENGTH TRAINING Women have same kind of muscles Women have 1/3 less muscle fibers Women do not produce as much testosterone