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Muscular strength and endurance

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martajuanicorena

This document discusses muscular strength and endurance. It defines muscular endurance as the ability of muscles to repeat movements over time without rest, and muscular strength as the ability to exert force. Potential benefits of training these include increased bone density, energy, muscle mass, and heart health as well as reduced stress, injury risk, and body fat. Exercises include lifting weights, machines, balls, bands, and bodyweight movements. Intensity can be adjusted through sets, reps, weight, rest time, and difficulty level, with workouts recommended 2-3 times per week for 20-60 minutes focusing on major muscle groups like arms, legs, chest, back and abs.

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• Muscular Endurance: The ability of the muscles to repeat a movement many times or hold a position for a extended period of time without stopping to rest. • Muscular Strength: The ability of the muscles to push, pull or strike with total force.
The potential benefits of muscular strength/endurance training include: • Increased bone density • Increased energy • Increased lean body mass (muscles) • Reduced stress • Increased strength • Increased mood • Reduced risk of injury • Increased stability • Improves heart condition • Reduced level of body fat
Muscular Strength/Endurance exercises include: • Lifting weights (Bicep curls) • Weight machines (Leg Press) • Medicine balls (Slams) • Fit Balls (back extensions) • Bodyweight exercises (push-ups) • Exercise bands (lateral steps) Anytime you work against resistance you are working your muscles so swimming, running, biking etc. would also work muscular strength and endurance but to a lesser degree than the other examples.
• Major Muscle Groups:  Arms  Legs  Chest  Back  Abs
Muscular Strength • Uses muscles • Makes me stronger • Faster Tempo • Low number of reps (4-8) • Uses most or all of my strength • Difficult weight/resistance – 70-85% 1 rep max Muscular Endurance • Uses muscles • Makes me stronger • Slower Tempo • High number of reps (8-15) • Uses some of my strength • Easier weight/resistance – 50-70% 1 rep max
Components of a muscular strength workout: • 2-4 sets • 4-8 reps • 70-85% of 1 rep max • 60-90 seconds Rest time • 2-0-2 Tempo
Ways to increase your intensity level during muscular strength and endurance exercise. • Increase sets • Increase reps • Increase weight/resistance • Decrease rest time • Increase exercise difficulty
F- What is the recommended frequency for muscular strength/endurance workouts each week? I- How can you adjust your intensity when doing muscular strength/endurance exercises? T-How much time is recommended for you to spend on a muscular strength/endurance workout? T- List 3 types of muscular strength/endurance exercise that you did this week. • 2-3 days on each major muscle group • Adjust sets, reps, weight, tempo and difficulty • 20-60 minutes • Free weights, machines, medicine balls, body weight

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Muscular strength and endurance

  • 1. • Muscular Endurance: The ability of the muscles to repeat a movement many times or hold a position for a extended period of time without stopping to rest. • Muscular Strength: The ability of the muscles to push, pull or strike with total force.
  • 2. The potential benefits of muscular strength/endurance training include: • Increased bone density • Increased energy • Increased lean body mass (muscles) • Reduced stress • Increased strength • Increased mood • Reduced risk of injury • Increased stability • Improves heart condition • Reduced level of body fat
  • 3. Muscular Strength/Endurance exercises include: • Lifting weights (Bicep curls) • Weight machines (Leg Press) • Medicine balls (Slams) • Fit Balls (back extensions) • Bodyweight exercises (push-ups) • Exercise bands (lateral steps) Anytime you work against resistance you are working your muscles so swimming, running, biking etc. would also work muscular strength and endurance but to a lesser degree than the other examples.
  • 4. • Major Muscle Groups:  Arms  Legs  Chest  Back  Abs
  • 5. Muscular Strength • Uses muscles • Makes me stronger • Faster Tempo • Low number of reps (4-8) • Uses most or all of my strength • Difficult weight/resistance – 70-85% 1 rep max Muscular Endurance • Uses muscles • Makes me stronger • Slower Tempo • High number of reps (8-15) • Uses some of my strength • Easier weight/resistance – 50-70% 1 rep max
  • 6. Components of a muscular strength workout: • 2-4 sets • 4-8 reps • 70-85% of 1 rep max • 60-90 seconds Rest time • 2-0-2 Tempo
  • 7. Ways to increase your intensity level during muscular strength and endurance exercise. • Increase sets • Increase reps • Increase weight/resistance • Decrease rest time • Increase exercise difficulty
  • 8. F- What is the recommended frequency for muscular strength/endurance workouts each week? I- How can you adjust your intensity when doing muscular strength/endurance exercises? T-How much time is recommended for you to spend on a muscular strength/endurance workout? T- List 3 types of muscular strength/endurance exercise that you did this week. • 2-3 days on each major muscle group • Adjust sets, reps, weight, tempo and difficulty • 20-60 minutes • Free weights, machines, medicine balls, body weight