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Muscular Strength & Endurance. Muscle tone - refers to the firmness of your muscles. Metabolism - burning of calories necessary to supply the body with the energy it needs to function . Calories - A calorie is a unit of heat used to express the energy value of food .

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Presentation Transcript
terms

Muscle tone - refers to the firmness of your muscles.

  • Metabolism - burning of calories necessary to supply the body with the energy it needs to function.
  • Calories - A calorie is a unit of heat used to express the energy value of food.
    • Example - Every 3,500 calories is equivalent to one pound.
  • Calisthenics - exercises that are done in a rhythmic, systematic way using the body weight for resistance.
Terms
muscular strength

Muscular strength measures the amount of force a muscle can produce against a resistance one time.

  • Examples include weight lifting, lifting yourself out of a chair, moving heavy objects, etc.
Muscular Strength
muscular strength1

Weight lifting

    • Bench Press
    • Power Clean
    • Clean and Jerk
  • Low repetition, High weight/resistance
  • White muscle fiber, Fast muscle twitch
Muscular Strength
muscular endurance

Muscular endurance measures multiple muscular contractions over an extended period of time to cause fatigue

  • Examples include running, climbing, biking, aerobics, etc.
Muscular Endurance
muscular endurance1

Weight Lifting & Calisthenics

    • Lunges
    • Push-ups
    • Sit-ups
    • Dumbbell Curls
  • High repetition, Low weight/resistance
  • Red muscle fiber, Slow muscle twitch
Muscular Endurance
benefits

Muscular strength is handy when you need to open jars, lift groceries, get out of a chair, etc.

  • Muscular endurance helps you walk the stairs to get to your office, shovel snow, helps maintain proper posture all day long, etc.
  • Contributes to a higher metabolism and decreased risk of injury as well as toned and firm muscles.
  • Increases your caloric burn both while at work and rest
Benefits
improvement tips

Incorporate strength training and cardiovascular exercise regularly.

  • Cardiovascular workouts consisting of a constant speed fine-tune muscular endurance.
  • Interval programs utilizing short intervals of around 30 seconds work more muscular strength.
  • Strength training programs using repetitions greater then 12 tend to build muscular endurance more, and less than 12 builds more muscular strength.
Improvement tips
references

http://www.acsm.org/AM/Template.cfm?Section=Home_Page&TEMPLATE=CM/HTMLDishttp://www.acsm.org/AM/Template.cfm?Section=Home_Page&TEMPLATE=CM/HTMLDis

  • http://www.unm.edu/~lkravitz/Article%20folder/musassess.html
  • http://www.sport-fitness-advisor.com/muscular-endurance.html
References