1. • Muscular 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: The
ability of the muscles to
push, pull or strike with
total force.

2. The potential benefits of muscular strength/endurance
training include:
• Increased bone density
• Increased energy
• Increased lean body mass (muscles)
• Reduced stress
• Increased strength
• Increased mood
• Reduced risk of injury
• Increased stability
• Improves heart condition
• Reduced level of body fat

3. Muscular Strength/Endurance exercises include:
• Lifting weights (Bicep curls)
• Weight machines (Leg Press)
• Medicine balls (Slams)
• Fit Balls (back extensions)
• Bodyweight exercises (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.

4. • Major Muscle Groups:
 Arms
 Legs
 Chest
 Back
 Abs

5. Muscular Strength
• Uses muscles
• Makes me stronger
• Faster Tempo
• Low number of reps (4-8)
• Uses most or all of my
strength
• Difficult weight/resistance
– 70-85% 1 rep max
Muscular Endurance
• Uses muscles
• Makes me stronger
• Slower Tempo
• High number of reps (8-15)
• Uses some of my strength
• Easier weight/resistance
– 50-70% 1 rep max

6. Components of a muscular strength workout:
• 2-4 sets
• 4-8 reps
• 70-85% of 1 rep max
• 60-90 seconds Rest time
• 2-0-2 Tempo

7. Ways to increase your intensity level during
muscular strength and endurance exercise.
• Increase sets
• Increase reps
• Increase weight/resistance
• Decrease rest time
• Increase exercise difficulty

8. F- What is the recommended frequency
for muscular strength/endurance
workouts each week?
I- How can you adjust your intensity
when doing muscular
strength/endurance exercises?
T-How much time is recommended for
you to spend on a muscular
strength/endurance workout?
T- List 3 types of muscular
strength/endurance exercise that you did
this week.
• 2-3 days on each major muscle group
• Adjust sets, reps, weight, tempo and
difficulty
• 20-60 minutes
• Free weights, machines, medicine
balls, body weight