MUSCULAR STRENGTH AND ENDURANCE If it weren't for the fact that the TV set and the refrigerator are so far apart, some of us wouldn't get any exercise at all. ~Joey Adams
DEFINITIONS • Muscular Strength: The amount of force that a muscle can produce in one single contraction. (Heavy weight and few reps) • Muscular Endurance: The amount of force that a muscle can produce over an extended period of time. (Light weight and many reps)
BENEFITS OF MUSCULAR TRAINING • Reduce lower back problems • Look better • Increased performance • Reduced bone and muscle loss • Helps with weight control
WORKOUT DIFFERENCES • STRENGTH = Heavy weight (>80% 1RM) and few reps (3-5) • ENDURANCE = Moderate weight (30-50% 1RM) and many reps (12-20) • 1 Repetition Max: The highest amount of weight that a person can lift for 1 repetition (1 Rep = Failure) • 10 Repetition Max: The highest amount of weight that a person can lift for 10 repetitions (10 Reps = Failure)
MISCONCEPTIONS • Lifting weights will stunt your growth • Olympic style lifts may leave growing bones susceptible to being damaged, but overall weightlifting (especially muscle endurance) is safe for everyone • Lifting weights will burn lots of fat • Only aerobic exercise burns fat. More muscle will increase metabolism, but not burn fat • If you lift weights you will get big and giant like “The Rock” • Genetics primarily determine how much and what kind of muscle a person will develop
TYPES OF MUSCLE FIBER • Slow-twitch (Type I): Used for muscle endurancetype of activities • Fast-twitch (Type II): Used for muscle strength type of activities • Intermediate (Type IIa): Mix between types I & II Each person is born with a percentage of each type of muscle.
WOMEN AND STRENGTH TRAINING • Women have same kind of muscles • Women have 1/3 less muscle fibers • Women do not produce as much testosterone