F.H.S. Freshmen P.E. Fitness Unit #3: Muscular Strength and Endurance Rev:8-02 SJH

What is Muscular Strength? n The ability to apply a force against a resistance. n Measured by performing a one rep max

What is Muscular Endurance? n The ability to repeat muscular contractions n It is measured by repeating a muscular endurance exercises, such as push-ups or sit-ups

Muscle Types n There are two types of skeletal muscle fibers, slow twitch and fast twitch n Slow Twitch - Do not produce a lot of power, but do not easily get tired n Fast Twitch - Produce a lot of power, but get tired easily n What type of athletes would rely more on fast twitch muscle fibers? n What type of athletes would rely more on slow twitch muscle fibers?

Strength Training Principles n Specificity - Exercise specific to the muscles that you want to develop n Overload - Working the muscle beyond what it is used to n Reversibility - Effects of training will be lost if you stop exercising n One Repetition Max - The maximum amount of weight you can lift in a single effort

Benefits of Resistance Training n Increase in Muscle Mass n Increase in the strength of Tendons n Increase in the strength of Ligaments n Increase in Bone Density n Decrease in resting Heart Rate

Muscular Strength FIT Formula n Frequency: 2-3 days per week n Intensity: 50-85% of your One Repetition Maximum n Time: 3 sets of 5-8 repetitions n How does this differ from the cardiovascular endurance FIT formula?

Muscular Endurance FIT Formula n Frequency: 3-6 days per week n Intensity: After reaching repetitions with ease, increase the weight amount or type of exercise n Time: 3 sets of repetitions

Basic Muscles of the Body n We will now go over where some basic muscles are located and what they help us do

Muscles of the Chest  Pectorals – Moves the Arms Forward and Inward  What exercises work to strengthen to the pectorals?

Muscles of the Stomach  Rectus Abdominis - Flexes the spine  Obliques - Twist the Body

Muscles of the Arm  Forearm Flexors – Twists the Forearm  Biceps – Flexes and Curls the Lower Arm  Triceps – Straightens the Arm

Muscles of the Shoulder  Deltoid – Lifts the Arm to the Front, Side, and Rear  What exercises work the deltoid?

Muscles of the Upper Back  Trapezius – Raises and Lowers the Shoulders  Rhomboids – Pulls the Shoulder Blades Upward and Inward  What exercises are used for these two muscles?

Muscles of the Lower Back  Lats – Pulls the Arms Down and Backwards  Spinal Erectors – Straightens the Back  Gluteus Maximus – Extends and Rotates the Thigh

Muscles of the Leg  Quadriceps – Straightens the Leg  Hamstrings – Flexes the Lower Leg  Calves – Points the Foot Downward