Muscular Strength and Muscular Endurance

1. TEKS 3rd Grade: Lift and support his/her own weight in selected activities that develop muscular strength and endurance of the arms, shoulders, abdomen, back and legs such as hanging, hopping, and jumping. (3.3D) 4th Grade: Participate in activities that develop and maintain muscular strength and endurance and explain the difference between the two. (4.3E) 5th Grade: Match different types of physical activity with health related fitness components such as cardiovascular endurance, muscular strength and endurance, and flexibility. (5.4C) Muscular Strength and Muscular Endurance 3rd-5th Grade 3-5

2. 3rd Grade • What is the difference between muscular strength and muscular endurance? • Why do you need to have both muscular strength and muscular endurance? • 4th Grade • What is the difference between muscular strength and muscular endurance? • 5th Grade • What is the difference between muscular strength and muscular endurance? • Why do you need to have both muscular strength and muscular endurance? 3-5

3. FITT Principle – key components of a physical activity plan or routineFrequency = How often Intensity = How hard Time = How many times/repetitions Type = Which exercises Muscle - tissue in the body that functions to produce force and cause motion Muscular endurance – the ability to move your muscles, body or/and object repeatedly without getting tired Muscular strength – the amount of force the muscle can produce, or how strong the muscle is 3-5

4. Muscular SystemReview Trapezius Pectorals Deltoid Biceps Triceps LattisimusDorsi Abdominals Gluteus Maximus Quadriceps Hamstrings Gastrocnemius 3-5

5. Muscular Strength Muscular strength is how strong your muscles are. 3-5

6. MuscularStrength He lifts the maximum weight possible 1 time. Picking up boxes off of the floor. Picking up a heavy bag of groceries. 3-5

7. Muscular Endurance Muscular endurance is how long your muscles can work without getting tired. 3-5

8. MuscularEndurance He performs more than one lift (reps) using a lighter weight. How far or long boxes can be carried. How long or far a person can carry the bag of groceries. 3-5

9. Why do you want to have “muscular strength” and “muscular endurance”? • What is the difference between the two? 3-5

10. How can you improve your muscular strength and muscular endurance? EXERCISE Which nutrient helps build muscles? PROTEIN 3-5

11. Determine if the following exercises are muscular strength or muscular endurance activities: What might happen if you have very littlemuscular strength? Next slide 3-5

12. Slamming a heavy Sandbellone time Is slamming a heavy Sandbell 1 time an example of muscular strength or muscular endurance? Muscular Strength www.hyperwear.com How can this activity be changed to a muscular endurance activity? 3-5

13. “UP” Continuous Push-Ups Is performing continuous push-ups a muscular strength or muscularendurance activity? Straight, flat body 90 degree elbows on “down” Focus eyes between hands Fingers point forward Toes curled Follow the cadence “DOWN” Muscular endurance How can this activity be changed to a muscular strength activity? 3-5

14. Climbing the rope one time Is climbing the rope one time a muscular strength or muscular endurance activity? How can this activity be changed to a muscular endurance activity? Muscular strength 3-5

15. Wall Sit for 1 minute Knees and shoulders against wall Knees bent (90 degrees) Feet apart Is holding a wall sit for 1 minute a muscular strength or muscular endurance activity? http://inspiredrd.com/2010/03/wall-sit.html/wall_sit-2 Muscular endurance Teacher Note: Last exercise example

16. FITT Principle • Key components of a physical activity • plan or routine • Frequency = How often • Intensity = How hard • Time = How many times/repetitions • Type = Which exercises 3-5

17. Frequency • Try to do at least one hourof physical activity every day! • Include more vigorous physical activity three to four days a week. • Establish a regular 60 minutes • schedule 3-5

18. Intensity • Your heart rate and breathing should increase. • Are you challenging yourself when you are performing the activity? Be careful not do overwork yourself. 3-5

19. Time • Gradually increase… • the amount of time you perform the exercise • the number of times you do the exercise Jogging for 15 minutes continuously Jogging for 5 minutes continuously 2 push-ups 5 push-ups Increase the # of ___

20. Type • What would you like to improve? • Flexibility –stretching • Cardiovascular endurance – running • Muscular strength • Muscular endurance 3-5

21. Review • 3rd Grade • What is the difference between muscular strength and muscular endurance? • Why do you need to have both muscular strength and muscular endurance? • 4th Grade • What is the difference between muscular strength and muscular endurance? • 5th Grade • What is the difference between muscular strength and muscular endurance? • Why do you need to have both muscular strength and muscular endurance? 3-5

22. FITT Principle – Key components of a physical activity plan or routineFrequency = How often Intensity = How hard Time = How many times/repetitions Type = Which exercises Muscle - Tissue in the body that functions to produce force and cause motion Muscular endurance – The ability to move your muscles, body or/and object repeatedly without getting tired Muscular strength – The amount of force the muscle can produce, or how strong the muscle is 3-5