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