1. Presented by L&T Health and Fitness NVFC Health and Wellness Resource Modules FITNESS BASICS: Muscular Strength & Endurance

2. Presented by L&T Health and Fitness Muscular Strength & Endurance Muscular Strength –The maximum amount of weight a muscle can move 1 RM (repetition maximum) Muscular Endurance –The number of times a muscle can contract before fatiguing

3. Presented by L&T Health and Fitness Increase energy and strength Increases resting metabolism for weight loss Increases and helps maintain bone density Improve posture Reduce low back injury Health Benefits of Strength Training

4. Presented by L&T Health and Fitness Frequency Intensity Time Type Strength Training Program Components

5. Presented by L&T Health and Fitness Key points to remember: –Importance of neutral alignment –Assess kyphosis and lordosis –Consider Activities of Daily Living –Train entire body –Muscle gain Maximum rate is 1 - 2 lbs per month Initial rate of gain: 2 - 4 lbs in first 8 wks Guidelines and Considerations

6. Presented by L&T Health and Fitness Overload & Progression –Increase in resistance will cause fatigue in 30–90 sec. –Increase intensity by no more than by 5-10 % –2 for 2 rule Specificity –Look at desired outcome to determine reps and sets Guidelines and Considerations

7. Presented by L&T Health and Fitness Exercise sequence –From large to small muscle groups Speed –2-count concentric, pause, 4-count eccentric Range of motion –Work through a full and pain free range Guidelines and Considerations

8. Presented by L&T Health and Fitness American Council on Exercise –www.ACEfitness.orgwww.ACEfitness.org –ACE Personal Trainer Manual (3 rd Edition) (ISBN 13:978-1-890720-14-8; ISBN 10: 1-890720-14-3) National Volunteer Fire Council –www.NVFC.orgwww.NVFC.org –Heart Healthy Firefighter Program Additional Resources