1. Muscular Strength and Endurance
Craig Hanson
Ridgeline Middle School
Permission from:
Judith A. Flohr, PhD
Department of Kinesiology
James Madison University

2. Definitions 􀁺Muscular Strength
–The ability of a muscle to exert a maximum force against a resistance (e.g. 1RM Bench Press)
􀁺Muscular Endurance
–The ability of a muscle to exert sub maximal force repeatedly over a period of time (e.g. curl-ups)

3. Benefits and Importance of Muscular Strength and Endurance Training
Resistance training will:
Improve body composition
Increase bone density
Reduce injuries
Reduce high blood pressure
Increase strength
Minimize the chance of some diseases

4. Benefits and Importance of Muscular Strength and Endurance
Resistance training in combination with aerobic training helps to:
Significantly improve body composition
Increased metabolism
Increase weight loss

5. Benefits & Importance of Muscular Strength and Endurance
Body Composition 􀁺
Comparison of results with aerobic exercise and aerobic exercise combined with strength training

6. Benefits & Importance of Muscular Strength and Endurance
Metabolism
Increase in lean mass (muscle)
Increased Metabolism
Increased caloric expenditure at rest & during activity

7. Benefits and Importance of Muscular Strength and Endurance
Injury Prevention
Increased strength and endurance of abdominal muscles = reduced risk of back problems
Resistance training increases ligaments and tendons which helps decrease risk of injury

8. Benefits and Importance of Muscular Strength and Endurance Posture and Injury Prevention
Decrease in Disease
reduce the risk of osteoporosis
Increased bone density
(affects 25 million Americans, 80% female)
Improve Heart Condition
The risk of heart diseases is reduced to a considerable extent.
Regular resistance training can result in a lowered heart rate and lowered blood pressure.

9. FITT F= frequency 2-3 days per week I= intensity (resistance)
strength gains > 80% of 1RM
endurance gains < 70% of 1RM
combination 70-80% of 1RM
T= time (sets/reps)
Strength gains= high sets and low reps
Endurance gains= low sets and high reps
T= type
isotonic (free weights, Cybex, dynabands etc.)

10. Craig, Please feel free to use the materials and I hope that they are helpful tothe students.
jaf
---- Original message ----
>Date: Mon, 11 Jan :58:
>From: Craig Hanson
>Subject: Permission
>To:
>
>Dr. Flohr, I am a middle school physical education teacher in Yelm
>Washington, at Ridgeline Middle School. I recently discovered your
>Kinesology_muscle_strength_and_endurance.PDF online. It is my believe
>that your PDF, with some modification and minimization, will work great to
>teach my students the differences between muscular strength and endurance.
> In addition, I think it does a fabulous job pointing out the many
>benefits of a work out plan that includes muscular strength and/or
>endurance exercises.
>I am hoping with your permission, you will allow me to use much of your
>work to build a power point that is better suited for my middle school
>students. I would also like to post that information on my blog for
>student use. I will of course credit your work on my power point. Thank
>you for your hard work and I look forward to your response.
>Best regards,
>Craig Hanson
>Ridgeline Middle School
>PE & Health
>"Having fun and staying healthy"
Judith A. Flohr, PhD
President SEACSM
Director,Morrison Bruce Center
Department of Kinesiology-MSC 2302
James Madison University
Harrisonburg, VA 22807
(voice)
(fax)
1/11/2010