Muscular Strength and Endurance

Chapter 4

 

 

 

I.  Benefits of Muscular Strength and Endurance

 

  1. Improved Performance of Physical Activities

 

 

  1. Injury Prevention

 

 

  1. Improved Body Composition

 

 

  1. Enhance Self-Image and Quality of Life

 

 

  1. Improved Muscle and Bone Health with Aging 

 

 

  1. Prevention and Management of Chronic Disease

 

 

II.                Assessing Muscular Strength and Endurance

 

 

III.             Fundamentals of Weight Training

 

 

 

 

IV.              Types of Weight Training Exercises

 

 

  1. Static Exercise  (Isometric)

 

  1. Dynamic Exercise (Isotonic)

 

 

 V.  Concentric and Eccentric  

 

 

 

 

V.                 Continued:  Eccentric loading

 

  Plyometrics

 

  Speed loading

 

                                      Isokinetic

 

 

VI.              Creating a Successful Weight Training Program          

 

 

  1. Choosing Equipment:  Weight Machines vs. Free Weights        

 

  1. Selecting Exercises

 

  1. Resistance

 

  1. Repetitions and Sets

 

  1. Warm up and Cool Down

 

  1. Frequency

 

  1. Making Progress

 

VII.            Weight Training Safety

 

 

VIII.  Supplements and Drugs to Enhance Exercise