Download MUSCULAR STRENGTH AND ENDURANCE

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 (3050% 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)
TYPES OF CONTRACTIONS
• Concentric: (Shortening)- One end is
stationary while other end pulls bone
• Eccentric: (Lengthening)- Controlled
release of concentric contraction
• Isometric: (Fixed)- Pushing against a
fixed object
TYPES OF MUSCLE FIBER
• Fast-twitch (Type I): Used for muscle
strength type of activities
• Slow-twitch (Type II): Used for muscle
strength endurance type of activities
• Intermediate (Type Ia): 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