Muscular Strength and Endurance

Muscular Strength

Muscular strength is the capacity of your body’s muscles to generate extreme amounts of force in a

short period of time utilizing anaerobic energy. Anaerobic energy provides short term bursts of energy

and does not require oxygen. Instead anaerobic energy comes from the burning of carbohydrates and

can be sustained for a few minutes, after which a short rest time is needed to replenish the system.

Anaerobic energy is used for everything from weight lifting and sprinting to the low impact sports of

tennis and golf. Anaerobic energy is also used within aerobic-centered workouts when additional spurts

of energy are needed.

Enhanced muscular strength often increases muscle and connective tissue size and density by enlarging

cells or building muscles. Apart from their aesthetic value, larger muscles and connective tissue are les

prone to injury and aid long term weight control. Because muscle tissue burns more calories than fat,

even while resting, someone with more muscle will use their stored fat energy on a daily basis.

Tips for Building Muscular Strength

Focus on your exercises. Concentrate on activities that work specific muscle groups and use a

program that splits the routine into specific muscles groups each day rather than a full body

workout. Lift weights slowly and focus on using the best technique rather than the most weight.

Your workout needs to be efficient first.

Control lactic acid. Anaerobic activity produces lactic acid build-up in muscle, which can lead to

muscle soreness and cramping. Doing some light cardio post workout and stretching before and

after workouts can help remove the lactic acid.

Gradual Progression is important. It is more important to get the proper technique first than

look to maximize the weight you can lift. Progression of the stress placed on a muscle is

important for continued gains in muscle strength. Averaging 3 sets of 6 – 8 repetitions is an

excellent way to gain muscle strength, just be sure to increase your weight when you can

perform more than 8 repetitions easily.

Warm-up. A warm-up set or light cardio activity can help prepare the body and mind for a more

intense workout without injury.

Rest. With more intense workouts, and more damage to the muscles as a result, one or two

days of recovery time is necessary. Allowing the muscle to recover fully will also help prevent

overtraining injuries.

Muscular Endurance

Muscle endurance is the measure of how well muscles can repeatedly generate force, and the amount

of time they can maintain activity. Muscular endurance is necessary for everyday activities, which

typically involve low impact movements. It is crucial for every fitness activity, from the mostly anaerobic

weight lifting repetitions to the intense aerobic activities like jogging. Muscular endurance combines

both aerobic and anaerobic energy and training for endurance not only involves repeatedly generating

force, but the speed of recovery in a muscle.

Tips for Building Muscular Endurance

Gradual Progression. Like muscular strength, muscle endurance is increased through overload.

Overworking the muscle with a lighter weight but more repetitions is the best way to train for

muscular endurance. Averaging 3 sets of 10 to 15 repetitions is an excellent way to build

endurance. Keep in mind that a spotter should still be necessary for the final 1 or 2 repetitions

to get the most benefit.

Recovery Time. Rest and recovery is necessary for your muscle, but decreasing the time

between sets is a way to force the muscle to have faster recovery rate. If more than 12

repetitions are being performed, less than a minute between sets is recommended.

Name__________________

Muscular Strength & Endurance

1. Define muscular strength.

2. What type of energy does anaerobic energy provide?

3. List 5 activities that you think would mostly use anaerobic energy.

4. Why does building muscle help maintain weight control.

5. What can stretching and light cardio exercise help prevent when done after a workout?

6. List two tips that can help avoid injury.

7. Define muscular endurance.

8. Besides repeatedly generating force, what else contributes to good muscular endurance?

9. What is the main difference between training for strength and training for endurance?

10. A grade ten students wants to train for both strength and endurance. Is this possible?

Explain why you think this way.