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Strength Training Basics for Muscular Strength & Endurance | Fitness Guidelines, Programs & Benefits

Learn about muscular strength, endurance, and the health benefits of strength training. Discover key components, guidelines, and considerations for a strength training program to improve overall fitness. Find resources for further information.

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Strength Training Basics for Muscular Strength & Endurance | Fitness Guidelines, Programs & Benefits

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  1. NVFC Health and Wellness Resource Modules FITNESS BASICS: Muscular Strength & Endurance

  2. Muscular Strength & Endurance • Muscular Strength • The maximum amount of weight a muscle can move 1 RM (repetition maximum) • Muscular Endurance • The number of times a muscle can contract before fatiguing

  3. Health Benefits of Strength Training • Increase energy and strength • Increases resting metabolism for weight loss • Increases and helps maintain bone density • Improve posture • Reduce low back injury

  4. Strength Training Program Components • Frequency • Intensity • Time • Type

  5. Key points to remember: Importance of neutral alignment Assess kyphosis and lordosis Consider Activities of Daily Living Train entire body Muscle gain Maximum rate is 1 - 2 lbs per month Initial rate of gain: 2 - 4 lbs in first 8 wks Guidelines and Considerations

  6. Overload & Progression Increase in resistance will cause fatigue in 30–90 sec. Increase intensity by no more than by 5-10 % 2 for 2 rule Specificity Look at desired outcome to determine reps and sets Guidelines and Considerations

  7. Exercise sequence From large to small muscle groups Speed 2-count concentric, pause, 4-count eccentric Range of motion Work through a full and pain free range Guidelines and Considerations

  8. Additional Resources • American Council on Exercise • www.ACEfitness.org • ACE Personal Trainer Manual (3rd Edition) (ISBN 13:978-1-890720-14-8; ISBN 10: 1-890720-14-3) • National Volunteer Fire Council • www.NVFC.org • Heart Healthy Firefighter Program

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