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)

MISCONCEPTIONS Lifting weights will stunt your growth Olympic style lifts may leave growing bones susceptible to being damaged, but overall weightlifting (especially muscle endurance) is safe for everyone Lifting weights will burn lots of fat Only aerobic exercise burns fat. More muscle will increase metabolism, but not burn fat If you lift weights you will get big and giant like “The Rock” Genetics primarily determine how much and what kind of muscle a person will develop

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