1. MUSCLE fitness
Chapter 11

4. STRENGTH MUSCULAR ENDURANCE
Muscle fitness is comprised of 2 health-related fitness components:
STRENGTH
MUSCULAR ENDURANCE

5. Developing MUSCULAR ENDURANCE & STRENGTH
Both muscular endurance and strength can be developed by a progressive resistance exercise (PRE)
Gradually/progressively increase the resistance
10 lbs. a 15 lbs. a 20 lbs.a 25 lbs. a etc.

6. HEALTH BENEFITS OF MUSCLE FITNESS
enables you to work
and play with less fatigue
Improves appearance, fitness, and physical and mental health
Less likely to have backaches, muscle injuries and muscle soreness
Help prevent health problems
HEALTH BENEFITS OF MUSCLE FITNESS
Strengthens bone
Increases lean body mass and decreases fat
Strong muscles can help you look your best and give your body a firm appearance
Decreases heart rate, helping reduce risks of cardiovascular disease

7. Muscular endurance versus strength
Ability to contract
muscles many times
without tiring
Muscular endurance
Amount of force a
muscle can exert
Muscular strength

8. Which person is using muscular endurance and which is using strength?

9. Reps versus sets Repetitions: the number of consecutive times
you do an exercise
Set: one group
of repetitions

10. Muscular endurance-strength continuum
What is the difference in the exercise prescription for building muscle strength versus muscular endurance?

11. Muscular Strength vs. endurance
To build Strength = more weight, less reps
To build endurance = less weight, more reps
Strength
Endurance
vs.

12. Absolute strength & relative strength

13. Absolute strength & relative strength
Absolute strength: is the total amount of weight you can lift or resistance you can overcome regardless of you body weight
Relative strength: is the amount of weight or resistance you can overcome for each pound of body weight

14. Relative strength… who is strongest?
Did you know: ants have the highest relative strength of all creatures.
Ants can carry up to 50 times their body weight. Ants are small but they are very strong for their size. If you were that strong you could lift an automobile. The ants carry or drag heavy loads for food back to their nests.

15. 1rm
The maximal amount of weight lifted or resistance overcome when performing one repetition at a maximal level
For example, Mr. Trim’s 1RM bench press is 500lbs

16. Principle of rest and recovery
You need to allow your muscles time to rest and recover after a workout
Workout muscles, rest 1 day, workout muscles, rest 1 day, workout muscles, …
You should allow at least 1 day between workouts

17. calisthenics
Exercises using your own body weight as resistance to improve muscle fitness
For example: Push-ups, curl-ups, squats, lunges, etc

18. RESISTANCE TRAINING FORM & TECHNIQUE
Slow
Steady
Smooth
3 S’s