Objectives The student will understand the principle of muscular strength fitness The student will recognize the principle of muscular endurance Each student will comprehend the FITT principles of muscular strengthmuscular endurance ie frequency intensity time type ID: 565099
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Muscular Strength & Muscular Endurance
Objectives:
The student will understand the principle of muscular strength fitness.The student will recognize the principle of muscular endurance.Each student will comprehend the FITT principles of muscular strength/muscular endurance i.e. frequency, intensity, time, type.Students will need to develop an understanding of 3 principles of strength gain. i.e. overload, progression, specificityStudents will demonstrate muscular strength/muscular endurance during the fitness tests in class. i.e. push ups, curl ups, bicep curl on the Trifitt
Indian Hills Middle SchoolSlide2
Muscular Strength:
& Muscular Endurance:Does not improve the cardiorespiratory system.It is a key component in over all good health.Increases physical strength, bone density, delays the onset of osteoporosis, more muscle is developed and fat is burned more efficiently, and risk of injury is reduced.
The greatest amount of muscular force lifted one time.
The ability to lift a lighter muscular force repeatedly for longer periods of time. Slide3
Female Myth for lifting weights:
Lifting weights produces abnormally large bulging muscles in women, making them look unfeminine is false.
Women may increase their muscle strength without an increase in bulk.
Women lack testosterone, a male hormone, present in the male body to bulk muscle.Slide4
Two forms of Weight Training:
Strength Weight Training
Uses heavy weight and few repetitions (the number of times a weight is lifted)
10-12 repetitions at 60-80% maximum weight
Endurance Training
Lifting a lighter weight with more repetitions
Strength TrainingSlide5
F.I.T.T. Safety/Training
Safe training techniques must be observed to gain strength and improve upon fitness
.
Frequency; How often should a person weight train? 3 days a week---every other day.Rest days are important for strength gains.
F:Slide6
Intensity:
I
:
How hard do you lift?Strength Training: , 10-12 repetitions at 60-80% of maximum weight. Endurance Training: lift less than 60% of maximum weight and increase repetitions; go to exhaustion.Slide7
Individuals should focus on 15 to 30 minutes of strength and muscular endurance training.
Time or Duration
T:Slide8
Circuit Training:
lifting a weight on different apparatuses with running type activities between exercises.
T:
Interval training: exercises performed at high intensity for a short period of time with a brief rest period in between exercises.Type of Weight ExercisesSlide9
3 Basic Principles of Strength Development
Overload Principle
:
to increase strength you must increase the workload.Strength Development:Principle of Progression: workloads need to be progressively increased.
Principle of Specificity:
muscular strength will only improve on those muscles used
d
uring the strengthening exercises.Slide10
Brief Safety Tips:
Always work with a spotter.
Use proper lifting techniques.
Breath properly.Allow for recovery time, 24 hours.
Safety:
Before beginning a weight training program, when weight apparatuses are used, it is important to learn how to use the equipment for proper performance and safety.Slide11
Good Health Review
& Questions:
What is muscular strength and what is muscular endurance?
What can muscular strength do for the body? List 5 things.Explain the 2 forms of weight training.Explain the F.I.T.T. safety of muscular strength.What are the 3 basic principles of strength development and explain each one?