1. 2. Integrating Strength and Endurance Integrating Strength and Endurance

2. 2. Integrating Strength and Endurance Integrating Strength and Endurance Did you know that less than 10 percent of American adults exercise enough to gain measurable fitness benefits.

3. 2. Integrating Strength and Endurance Integrating Strength and Endurance As you begin your fitness program you will need to think about the reasons you want to become physically fit. This goal will be your motivation and will guide your workouts everyday, so it is important to know what you want out of an exercise program.

4. 2. Integrating Strength and Endurance Integrating Strength and Endurance If you want to get into better shape all around then you must keep in mind that having a one dimensional training program will prevent you from developing well balanced fitness. By combining both strength and endurance exercises you will achieve both general fitness and superior sport conditioning.

5. 2. Integrating Strength and Endurance Integrating Strength and Endurance The primary purpose of strength exercise is to improve muscle function.

6. 2. Integrating Strength and Endurance Integrating Strength and Endurance Strength Training will do the following: o Develop Stronger Bones o Develop Stronger Tendons o Develop Stronger Ligaments o Increase Metabolic Activity o Be able to perform better in all physical activities. o Reduces low back pain o Reduces illness such as diabetes o Reduces degenerative problems such as osteoporosis.

7. 2. Integrating Strength and Endurance Integrating Strength and Endurance Strength Training will do the following: o Assist in keeping your weight down.  Regular strength training not only increases your daily energy expenditure, but it also boosts your resting metabolism. People who perform strength exercise burn more calories all day long, making it easier to attain and maintain their desirable body weight.

8. 2. Integrating Strength and Endurance Integrating Strength and Endurance The primary purpose of endurance exercise is to strengthen the cardiorespiratory system. This includes the heart, lungs, and blood vessels.

9. 2. Integrating Strength and Endurance Integrating Strength and Endurance Endurance Training will do the following: o Lower resting heart rate o Reduced resting blood pressure o Improved exercise performance o Faster physical recovery after exercise of any kind o Reduce risk of coronary artery disease o Reduce risk of stroke o Reduce of cardiovascular illness o Aid in effectively burning extra calories, reducing body fat in the process

10. 2. Integrating Strength and Endurance Integrating Strength and Endurance Understand Realistic Expectations Now matter who you are, you can become more fit, but we all have certain genetic limitations we need to accept.

11. 2. Integrating Strength and Endurance Integrating Strength and Endurance Strength Potential o Regardless of gender or age you can improve your muscular fitness through well designed strength training programs o Age, Gender and Body Build all affect your potential for strength development.

12. 2. Integrating Strength and Endurance Integrating Strength and Endurance Age o People of all ages can increase their muscle size and strength through a basic program or resistance exercise. o Seniors who participate in a standard strength training program increased their lean (muscle) weight about the same as younger adults.

13. 2. Integrating Strength and Endurance Integrating Strength and Endurance Gender o The average man is larger and stronger than the average woman, and males have more muscle mass than females. o When compared on an equitable (pound for pound) basis, women’s strength levels are about the same as men’s

14. 2. Integrating Strength and Endurance Integrating Strength and Endurance Body Build o There are four basic body types  Ectomorphic  Mesomorphic  Endomorphic  Endomesomorphic

15. 2. Integrating Strength and Endurance Integrating Strength and Endurance Ectomorphs- A linear appearance characterizes the ectomorphic physique. Ectomorphs have relatively low amounts of muscle and fat. They are typically light in body weight and are best suited for endurance activities such as distance running.

16. 2. Integrating Strength and Endurance Integrating Strength and Endurance Mesomorphs- The mesomorphis physique is rectangular in appearance. Mesomorphs have relatively high amounts of muscle and relatively low amounts of fat. They are typically medium in body weight and are best suited for strength activities such as wrestling and gymnastics.

17. 2. Integrating Strength and Endurance Integrating Strength and Endurance Endomorphs- The endomorphic physique looks more rounded than the others. Endomorphs have relatively low amounts of muscle but relatively high amounts of fat. A variation is the endomesomorph, who has relatively high amounts of both muscle and fat.

18. 2. Integrating Strength and Endurance Integrating Strength and Endurance Endomesomorphs- Endomesomorphs are typically heavy for their heights and are best suited for power activities, such as football, in which large size is an advantage.

19. 2. Integrating Strength and Endurance Integrating Strength and Endurance Although mesomorphs have the greatest potential to develop muscular physiques, ectomorphs and endomorphs can also add significant amounts of muscle through sensible strength training. Ectomorphs typically achieve more muscular physiques when they increase their daily consumption of nutritious foods, with attention to sufficient protein and complex carbohydrates. Endomorphs and endomesomorphs may benefit from a nutrition program that emphasizes a low-fat, moderate-calorie diet.

20. 2. Integrating Strength and Endurance Integrating Strength and Endurance Endurance Potential o Everyone has potential to improve cardiovascular endurance o Will be based on age, gender, body build, muscle fiber type, ventilation capacity of the lungs, pumping capacity of the heart, the distribution capacity of blood vessels, and blood volume (the amount of blood in the circulatory system).

21. 2. Integrating Strength and Endurance Integrating Strength and Endurance Heart and Lung Capacity o Relative to their body size, endurance athletes have larger lungs, hearts, and arteries than average individuals. They also have more blood vessels and greater blood volume than untrained people.

22. 2. Integrating Strength and Endurance Integrating Strength and Endurance Age o During growth your cardiovascular systems capacity increases. o Once we reach adulthood our maximum heart rate lowers about 10 beats a minute every decade. o Can still improve cardiovascular fitness at any age.

23. 2. Integrating Strength and Endurance Integrating Strength and Endurance Gender o Men typically perform better than women in endurance activities, such as distance running, cycling, and triathlons. o Male athletes generally have a higher percentage of lean weight and a lower percentage of fat weight than female athletes. o Men do not have inherently superior cardiovascular systems compared with women.

24. 2. Integrating Strength and Endurance Integrating Strength and Endurance Body Build and Composition o Lower body weight is clearly an advantage for endurance activities. Most high end distance runners have an ectomorphic physique. o People with a lower percentage of fat weight and a higher percentage of lean weight have an advantage in endurance performance.

25. 2. Integrating Strength and Endurance Integrating Strength and Endurance Muscle Fiber Types o Slow Twitch Muscle Fibers- use oxygen more efficiently and resist fatigue better than fast-twitch fibers. o Slow Twitch muscle fibers are best suited to endurance exercise o Fast Twitch muscle fibers are best suited to brief bouts of strength exercise like strength training.

26. 2. Integrating Strength and Endurance Integrating Strength and Endurance A combination of strength and endurance fitness will increase your energy level, make you feel and look better, and help you stay healthy longer- all of which will enhance your quality of life.

27. 2. Integrating Strength and Endurance Integrating Strength and Endurance Just because you are better at one medium than that other does not mean you should neglect the other. By ignoring strength or endurance you may be limiting your potential to what fitness level you want to be at. Because the body wants to maintain some levels of balance it will limit some areas of fitness because another area is lacking.

28. 2. Integrating Strength and Endurance Questions?