1. Muscular Strength and Endurance Dylan, Courtney, Andrew, Gates, Divya and Conor

2. Definitions Muscular Strength: refers to a muscle's ability to generate force against physical objects. Muscular Strength: refers to a muscle's ability to generate force against physical objects. Muscular Endurance: is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. Muscular Endurance: is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time.

3. Muscular Strength & Endurance Two highly significant components of fitness Two highly significant components of fitness Muscular Strength represents the body’s ability to generate the greatest amount of force a muscle can exert in a single maximal effort Muscular Strength represents the body’s ability to generate the greatest amount of force a muscle can exert in a single maximal effort Muscular Endurance represents the body’s ability to contract repeatedly or to sustain a contraction over time. It also is a muscles ability to resist fatigue Muscular Endurance represents the body’s ability to contract repeatedly or to sustain a contraction over time. It also is a muscles ability to resist fatigue Muscles control & stabilize the body’s movement and maintain it’s posture Muscles control & stabilize the body’s movement and maintain it’s posture Well conditioned muscles allows one to handle daily activities with no difficulty and to carry out recreational and althletic activities as well. Also affects one’s physical appearance & body weight Well conditioned muscles allows one to handle daily activities with no difficulty and to carry out recreational and althletic activities as well. Also affects one’s physical appearance & body weight Type of trainning required to develop strength and endurance is resistance training or progressive resistance training Type of trainning required to develop strength and endurance is resistance training or progressive resistance training

4. Strength Training Strength Training

5. Physiological Changes Physiological Changes To improve muscular strength, or size, increase the number of muscle fibres recruited To improve muscular strength, or size, increase the number of muscle fibres recruited The muscle fiber type that is best for the powerful movement so strength training is fast twitch muscle fibers The muscle fiber type that is best for the powerful movement so strength training is fast twitch muscle fibers

6. Benefits of Strength Training Regular strength training does not improve cardiorespiratory fitness Regular strength training does not improve cardiorespiratory fitness It does however improve positive changes in body composition and flexibility It does however improve positive changes in body composition and flexibility For most, rigorous training results in an increase of muscle mass and a loss of body fat For most, rigorous training results in an increase of muscle mass and a loss of body fat End result is a decrease in percentage of body fat and an improved range of motion End result is a decrease in percentage of body fat and an improved range of motion

7. How do muscles increase in size? Muscle size is primarily through an increase in fibre size Muscle size is primarily through an increase in fibre size This is called Hypertrophy This is called Hypertrophy Increase in muscle size is dependent on nutritional intake, muscle fibre type, testosterone and the type of training program Increase in muscle size is dependent on nutritional intake, muscle fibre type, testosterone and the type of training program

9. Endurance Training Endurance Training

10. What is Resistance Training? Any training that uses a resistance to the force of muscular contraction. By stimulating the muscles, they adapt and become stronger, more effective, bigger, and less affected to fatigue. There are 3 main types of resistance training programs muscular strength (power), muscular endurance (sustained strength over time), and muscular hypertrophy (growth+ size). If you decide to stop a resistance training program you will be affected by atrophy which is a decrease in muscle fiber size.

11. How the master training principals affect Resistance training S.A.I.D. (specific adaptation to imposed demand) After a period of time the body will respond to the amount of force or resistance that is put upon it. This is why you need to alter the program to receive the results that you are looking for! Also, the results will be specific to the muscle that is placed under stress. Threshold of training This is the minimum amount of training or exercise you need to complete to create an effect. When a client becomes fitter their threshold goes up making you apply progressive overload into the program to see results. Progressive overload As the muscle begins to adapt to the training exercises, the intensity must be altered and or increased in order for gains to continue. F.I.T.T.(frequency, intensity, time, type) In order to alter the program you can change the * Frequency -add more sessions of exercise per week * Intensity – increase the weight or amount of effort required * Time – change the activity time whether it be duration of workout or rest time or work time in program * Type- alter the exercise in the program or activity performed

14. Exercise Ideas Squats Squats Shoulder Press Shoulder Press Dumbbell Arm curl Dumbbell Arm curl Bench Press Bench Press Tricep Pull Down Tricep Pull Down Seated Row Seated Row Dumbbell Shrugs Dumbbell Shrugs

15. Guidelines for resistance training Use the F.I.T.T principal, and be sure to base it on your current fitness level and training goals. Beginners should begin slowly to allow for their bodies to adapt Use the F.I.T.T principal, and be sure to base it on your current fitness level and training goals. Beginners should begin slowly to allow for their bodies to adapt ALWAYS begin with a warm-up involving continuous exercise ALWAYS begin with a warm-up involving continuous exercise Work the muscles from larger muscle groups to smaller muscle groups Work the muscles from larger muscle groups to smaller muscle groups Finish the workout with a proper cool down with static stretching for all the muscle groups used Finish the workout with a proper cool down with static stretching for all the muscle groups used