MR.
CLEONE ARTIZA, LPT
Physical Education & Health Teacher
Factors like frequency, intensity, and repetition-
repetition-set
are used to formulate a muscle strengthening
workout.
Intensity however, is determined by the amount of
weight or force that the muscle have to work against
with.
Repetitions on the other hand is 8 to 12 repetitions
per set-
set-meaning a set is composed of 8 to 12
repetitions.
This is a very heavy form of exercise as the muscle
have to be deliberately overloaded and experience
fatigue, meaning have to work more than its usual
capacity, to be able to improve
• Muscular Endurance:
Endurance: The
ability of the muscles to repeat
a movement many times or
hold a position for a extended
period of time without
stopping to rest.
• Muscular Strength:
Strength: The ability
of the muscles to push
push,, pull or
strike with total force
force..
The po
The pottential be
ben
nefits of musc
muscu
ular streng
ength/
th/ end
endurance
trai
ain
ning incl
clu
ude:
• Increased bon
Incr bonee dens
density
• Incrreased ene
Inc enerrgy
• Incrreased lean bod
Inc bodyy mass (musc
(muscles)
les)
• Reduced stress
• Incrreased stren
Inc enggth
• Incrreased mood
Inc
• Reduced risk
isk of injury
• Incrreased stabili
Inc ability
• Imprroves heart
Imp heart cond
ondition
• Reduced level of bod
bodyy fat
Muscu
Musc ular St
Strren
enggth/Endur
th/Endurance exercise
cisess inc
ncllude:
• Lifting weights (Bicep curls)
• Weight machines (Leg Press)
• Medicine balls (Slams)
• Fit Balls (back extensions)
• Bodyweight exercises (push
(push--ups)
• Exercise bands (lateral steps)
Anytime you work against resistance you are
working your muscles so swimming, running,
biking etc. would also work muscular strength
and endurance but to a lesser degree than the
other examples.
• Major Musc
Muscle
le Group
oups:
Arms
Legs
Che
Chesst
Ba
Bacck
Abs
Muscular Strength Muscular Endurance
• Uses muscles • Uses muscles
• Makes me stronger • Makes me stronger
• Faster Tempo • Slower Tempo
• Low number of reps (4 (4--8) • High number of reps (8-15)
• Uses most or all of my • Uses some of my strength
strength • Easier weight/resistance
• Difficult weight/resistance – 50-70% 1 rep max
– 70
70--85% 1 rep max
Compone
Comp onennts of a mu
musscul
cular streng
ength
work
orkout:
• 2-4 sets
sets
• 4-8 reps
• 70
70--85% of 1 rep max
• 60
60--90 se
secconds
onds Rest time
• 2-0-2 Tem
emp po
Ways to incr
ncrease you
ourr inten
enssity level
durring muscu
du muscular stren
enggth and endu
endurrance
exerci
cise.
se.
• Increase sets
Incr
• Incrrease reps
Inc
• Incrrease weig
Inc eighht/r
t/res
esiistance
• Decrrease rest time
Dec
• Incrrease exerci
Inc cisse difficul
culty
F- What is the recommended
frequency for muscular • 2-3 days on each major
strength/endurance workouts muscle group
each week?
I- How can you adjust your
intensity when doing • Adjust sets, reps, weight,
muscular strength/endurance tempo and difficulty
exercises?
T-How much time is • 20-60 minutes
recommended for you to
spend on a muscular
strength/endurance workout?
T- List 3 types of muscular • Free weights, machines,
strength/endurance exercise medicine balls, body
that you did this week. weight
