Post on 08-Feb-2016
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F.H.S. Freshmen P.E. Fitness Unit #3:
Muscular Strength and Endurance
Rev:8-02 SJH
What is Muscular Strength?
The ability to apply a force against a resistance.
Measured by performing a one rep max
What is Muscular Endurance?
The ability to repeat muscular contractions
It is measured by repeating a muscular endurance exercises, such as push-ups or sit-ups
Muscle Types There are two types of skeletal muscle fibers, slow
twitch and fast twitch
Slow Twitch - Do not produce a lot of power, but do not easily get tired
Fast Twitch - Produce a lot of power, but get tired easily
What type of athletes would rely more on fast twitch muscle fibers?
What type of athletes would rely more on slow twitch muscle fibers?
Strength Training Principles Specificity - Exercise specific to the muscles
that you want to develop
Overload - Working the muscle beyond what it is used to
Reversibility - Effects of training will be lost if you stop exercising
One Repetition Max - The maximum amount of weight you can lift in a single effort
Benefits of Resistance Training
Increase in Muscle Mass
Increase in the strength of Tendons
Increase in the strength of Ligaments
Increase in Bone Density
Decrease in resting Heart Rate
Muscular Strength FIT Formula
Frequency: 2-3 days per week
Intensity: 50-85% of your One Repetition Maximum
Time: 3 sets of 5-8 repetitions
How does this differ from the cardiovascular endurance FIT formula?
Muscular Endurance FIT Formula
Frequency: 3-6 days per week
Intensity: After reaching 15-25 repetitions with ease, increase the weight amount or type of exercise
Time: 3 sets of 15-25 repetitions
Basic Muscles of the Body
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 ForearmBiceps – Flexes and Curls the Lower ArmTriceps – 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 BackLats – 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 LegCalves – Points the Foot Downward