Muscular Strength and Endurance The FITT Principle Muscular Strength and Endurance

Muscular Endurance The ability to contract a muscle many times or hold a contraction with minimal fatigue

Muscular Strength The amount of force a muscle can produce against resistance one time.

Benefits of Muscular Strength and Endurance Reduced risk of musculoskeletal injury, including low back pain Improved posture Enhanced bone mass with aging Increased energy Reduced stress Improved self esteem, decreased feeling of anxiety and depression

FITT Principle Scientific principle of exercise used in planning a fitness program F= FREQUENCY, how often you should workout I= INTENSITY, how hard you should workout T= TIME, how long your workout should last T= TYPE, what exercise(s) should be used

FITT recommendations: FREQUENCY: 2-3 days/week INTENSITY: Adjust: speed, reps, sets, weight, rest, difficulty of exercise TIME: 20-60 minutes TYPE: Resistance Exercises

Types of muscular fitness training Modalities: Machine, body weight, free weight, exercise ball, medicine ball. Example exercises: Bench press, lunges, bicep curls, crunches, push-ups, medicine ball passes.

Sample Program for Core Strength Frequency: 3 days/week Intensity: Curl ups and Raised leg crunches: Week 1: 4 sets of 5 repeat 1 time Week 2: 2 sets of 10 repeat 2 times Week 3: 2 sets of 10 repeat 3 times Week 4: 3 sets of 10 repeat 1 time

Sample continued Intensity (continued): Plank and V sit: Week 1 : hold for 15 seconds repeat 2 times Week 2: hold for 15 seconds repeat 3 times Week 3: hold for 30 seconds repeat 1 time Week 4: hold for 30 seconds repeat 2 times

Sample continued Time: 20 minutes Type: Core Strength Exercises: Curl up Raised Leg crunches V sit Plank

Apply your Fitness Knowledge Prescription for Good Health! Create a glog demonstrating your ability to apply the FITT Principle to Muscular Fitness in the Core area of your body. Use the information in this presentation and the sample given to create a 4 week core fitness program following the FITT Principle. Requirements: At least 4 exercises are depicted in picture or video. All four areas of the FITT principle are covered. 4 week program is evident. List at least 4 benefits of muscular strength and endurance. A rubric will be available.