MODULE 6: MUSCULAR STRENGTH AND MUSCULAR ENDURANCE

UNDERSTANDING MUSCULAR STRENGTH AND ENDURANCE

Muscular strength and endurance are two distinct components of physical fitness.
While they are related, each plays a unique role in the body's ability to perform various
activities. Let's delve deeper into the definitions and characteristics of these two aspects
and highlight the differences between them.

MUSCULAR STRENGTH

Muscular strength is defined as the ability

to lift and move objects with maximum force for a
short period of time. Muscular strength refers to the
maximum force that a muscle or group of muscles
can generate during a single contraction. It
involves the ability to exert power and overcome
resistance. whether it's lifting weights, pushing
objects, or performing explosive movements.
Muscular strength is typically measured by the
maximum weight an individual can lift or the maximum force they can exert.

Weightlifting is only one of many ways to improve muscular strength. Some people
prefer to do bodyweight exercises, use resistance bands, or use household items such as a
bag of flour, Building muscular strength increases the size of the muscle fibers in the body.
Larger muscle fibers bum more calories than smaller ones, so increased muscle mass often
helps burn fat in the body.
 CHARACTERISTICS OF MUSCULAR STRENGTH

1. High force output

2. Low repetition capacity

3. Short duration of effort

4. Requires maximum muscle recruitment.

5. Important for activities involving heavy resistance or explosive movements.

Examples: weightlifting, powerlifting, sprinting, throwing, jumping

MUSCULAR ENDURANCE

Muscular endurance is defined as the ability

to perform repetitive motions for an extended period
of time. This is often stated as the ability of a
specific muscle or muscle group to repeat an
exercise to sustain repeated contractions over an
extended period. It involves the capacity to perform
activities for an extended duration without
experiencing fatigue or a significant decline in
performance. Muscular endurance is essential for
activities that require prolonged efforts. A marathon runner, a triathlete, and an archer all
have great muscular endurance. They need their muscles to stay strong and competitive
through long periods of time as they compete.
 CHARACTERISTICS OF MUSCULAR ENDURANCE

1. Low to moderate force output

2. High repetition capacity

3. Prolonged duration of effort

4. Relies on efficient oxygen utilization and energy production.

5. Crucial for activities with continuous or repetitive movements

Examples: Long distance running, cycling, swimming, circuit training, endurance sports

Types of Muscular Endurance

1. Power: exploding with energy again and again with few breaks: examples include
wrestlers, boxers, and tennis

2. Short term: exerting maximum force for short periods of time; examples include
sprinters, basketball players, and football players

3. Long term: remaining active for long durations; examples include long distance runners
and rowers
 The Relationship between Muscle Strength and Endurance

Muscular strength and muscular endurance are interconnected and influence

each other to a certain extent. Developing muscular strength can contribute to improved
muscular endurance, and vice versa. For instance, stronger muscles can endure more
prolonged efforts, while greater muscular endurance allows for better performance during
strength-based activities.

It's important to note that while they share some similarities, muscular strength and
muscular endurance require different training approaches to optimize their development.
Strength training focuses on lifting heavy weights with lower repetitions to stimulate muscle
growth and maximize force production. On the other hand, endurance training involves
performing exercises with lighter weights or bodyweight, but for higher repetitions and
longer durations to enhance the muscle's ability to resist fatigue.

Benefits of Muscular Strength and Endurance Exercises

1. Improved Physical Performance.

Muscular strength and endurance training can significantly enhance your physical
performance in various activities, whether it's running, playing sports, or performing
everyday tasks. Stronger muscles and improved endurance allow you to exert more force
and sustain physical effort for longer periods.

2. Increased Metabolism and Fat Burning Potential.

Engaging in muscular strength and endurance exercises can rev up your

metabolism. As you build lean muscle mass, your body becomes more efficient at burning
calories even when at rest. This can help with weight management and promote a learner
physique.
 3. Enhanced Overall Health and Well-being.

Regular strength and endurance training contribute to better over all health, It can
help lower the risk of chronic conditions like heart disease, diabetes, and osteoporosis.
Additionally, these exercises improve joint stability, bone density and posture, reducing the
likelihood of injuries.

4. Injury Prevention and Postural Improvement.

Strengthening your muscles through targeted exercises can provide stability and
support to your joints, reducing the risk of injuries during physical activities. Additionally,
these exercises promote proper posture, preventing muscle imbalances and postural issues
that may arise from sedentary lifestyle.

5. Boosted Confidence and Self-esteem.

As you progress and witness improvements in your muscular strength and

endurance, your self confidence naturally gets a boost. Achieving new milestones and
surpassing your previous limits can have a positive impact on your self-esteem and overall
mental well-being.

6. Increased Energy Levels.

Regular engagements in muscular strength and endurance exercises can leave you
feeling more energized throughout the day. Improved cardiovascular fitness, increased
muscle efficiency, and enhanced oxygen delivery to the body all contribute to higher energy
levels and reduced fatigue.

7. Stress Relief and Mental Clarity.

Exercise, including muscular strength and endurance training, is a powerful stress-

relieving activity. It stimulates the release of endorphins, the feel-good hormones that help
alleviate stress and promote a sense of well-being. Additionally, physical activity has been
shown to improve cognitive function, memory, and mental clarity.

8. Functional Fitness for Daily Activities.

Muscular strength and endurance exercises mimic the movements and challenges of
everyday activities, such as lifting groceries or climbing stairs. By training your muscles to
meet these demands, you enhance your functional fitness, making daily tasks easier and
reducing, the risk of strains or injuries,

9. Build up lean muscle mass.

Building lean muscle requires a combination of proper nutrition, strength training,

and recovery. Muscle mass is essential for maintaining overall health and well-being, as it
contributes to functional strength and quality of life. Increased muscle mass also aids in
maintaining healthy body composition, reducing the risk of chronic diseases, supporting
mobility and balance, and promoting independence in daily activities, especially as you age.

10. Better Athletic Performance.

If you improved your muscular endurance in a targeted way, you'll perform better in
your sport or favorite workout.

How to Improve Muscular Endurance

To improve muscle endurance, the U.S. Department of Health and Human Services
(HHS) notes that three components are important: overload, progression, and specificity.

1. Get Specific. Pick a specific muscle or muscle group you want to work on, loke your
glutes, core or shoulders.

2. Overload. Push that muscle group to work harder than it's used to in your day-to-day life.
3. Progress. See how many reps of a movement you can do in a certain time, or do as
many reps as you can until failure. Record your results, and try to beat them next time.

Exercises for Muscular Strength and Endurance

1. Plank

The plank exercise is one of the best muscular

strength exercises. Your entire core is very significant in
providing support to your entire body when doing everyday
movements. More than strengthening your core, this exercise
also works out your leg muscles, arms, hips, and your back,
making it an ultimate whole-body exercise. You'll want to
push yourself to progress by increasing the time you spend in
the plank-start from 45 seconds or 1 minute if you're a
beginner.

2. Push ups

Bodyweight exercises like push-ups are also

great for endurance. Doing different push-up variations
help in working out the bicep and tricep, the two main
muscles found in your upper arm, as well as your chest.
The biceps are located in the front while the tricep are in
the back. These muscles are in charge. of the lifting and
pulling actions done with your arms, One push up is
easy but 50, and 100 push-ups are hard, which is
exactly where muscular endurance comes into play.

3. Sit-Ups/Crunches
Abdominal exercises like sit-ups and crunches are the equivalent of push-ups for their
muscle group. Keep pushing the reps higher to achieve progressive overload and improve
endurance.

4. Bodyweight Squats

Bodyweight squats are a lower body strengthening

exercise that can be done anywhere with minimal to no
equipment. It's a highly functional movement working all
the major muscles of the legs such as the quads and
glutes. Weighted squats are great for strength training,
but take the weight off and do high-rep bodyweight
squats for a (safer) alternative that works endurance,
and slow-twitch type 1 muscle fibers. Keep your feet shoulder-width apart and use slow,
controlled movements.

5. Lunges

Lunges are another muscular endurance exercise targeting the

legs. At the same time, they help Improve balance and mobility,
and the small stabilizing muscles around the knees, ankles, and
hips, which are often neglected. You can do forward, backward or
lateral lunges.

6. Loaded carries

Loades carries (such as farmer's walks) are great for fuli-body

endurance (primarily in the lower half). The farmer's walk is a
fundamental muscular endurance movement that overloads
your grip while teaching correct posture. You can alter this
resistance training exercise to focus an core strength, upper
body strength, grip strength, and much more as well.
7. Kettlebell Swings

As a dynamic movement, the one or two handed

Kettlebell swing offers a unique opportunity to train
Speed-strength-endurance with minimal injury risk.
Kettlebell swings are incredibly versatile. They're a
great way to build power, core strength, improve the
posterior chain, and (with a lower weight and a higher rep range), muscular endurance as
well.

8. Pull-Ups

A pull up is an upper-body exercise that involves muscle endurance

by hanging from a bar with your hands. The motion of pull-ups is
lifting your entire body with your arms and back muscles until your
chest touches the bar, followed by an eccentric movement
downwards. It is considered a compound exercise as it uses
multiple muscles at once to complete the move.

9. Inverted Row

An inverted row is basically a bench press, in reverse. You position

yourself under a bar, and pull yourself up to where your chest meets
the bar. Doing this unweighted is amazing for upper body muscular
endurance, along with core strength.

10. Swimming

As well as one of the best forms of low- impact cardio, swimming is

also an amazing endurance exercise. The resistance provided by
the water gives a serious workout to your type 1 muscle fibers.
11. Running

Running is another form of cardio that doubles as an endurance

exercise, It's primarily for your legs and to get the benefits of
endurance, you'll want to maintain a slower pace over a longer
distance (rather than short sprints or interval work).

12. Rucking

Similar to running, along with loaded. Carries, rucking

involves walking or running for A long distance with a
weight loaded on your Back (typically in a backpack).
Along with Endurance, it's great at building lower-body
Strength, cardio, and for weight loss.

Tips for Improving Muscular Endurance

Improving muscular endurance is not always easy or quick. Here are a few tips to get you
started

1. Take rest days

Muscular endurance training falls into the category of muscular strength training. The
general recommendation is to rest 48-72 hours before working the same muscle group
again.

2. Alternate your workouts

Target different areas of the body on different days. Maybe you work your upper body
muscular endurance on Mondays and Wednesdays and your lower body muscular
endurance on Tuesdays and Thursdays.

Tips on Preventing Injury

It is important to be safe when you're trying to improve your muscular endurance. The
following tips can help you prevent injury.

1. Have a well-rounded physical fitness routine.

Muscular endurance is just a subset of musculoskeletal fitness alongside muscle strength

and muscle power. You should also nurture your cardiorespiratory fitness, flexibility, balance
and speed (moving your body quickly.

2. Know your limits.

Pay attention to how your body is handling the physical stress.

3. Go Slowly.

Take your time as you increase your repetitions and weight.

4. Properly Warm Up and Cool Down.

A 5 to 10-minute warm-up improves blood flow, getting your muscles warm and flexible. You
can go for a short walk, jog, or cycle. A cool down lets your heart rate gradually slow. Walk
for 5 more minutes, the stretch the muscles you work (holding each stretch for 10-30
seconds).

GROUP 7
VENER L. MANIQUIZ ZESKA SALONGA

VALERIE DELOS SANTOS FIMBERY ARATA

AXCEL BOLISAY