Muscular strength and endurance are two important parts of your body’s ability to move, lift things and do day-to-day activities. Muscular strength is the amount of force you can put out or the amount of weight you can lift. Muscular endurance is how many times you can move that weight
without getting exhausted (very tired). Muscular strength and endurance are important for many reasons: There are many ways to improve muscular strength and endurance. A gym or fitness centre is a good place to go if you’re interested in doing resistance training (also called strength training, weight training or weight lifting). This involves working a muscle or group of muscles against resistance to increase strength
and power. Resistance training can include using: Of course, you don’t have to go to a gym or buy exercise equipment to improve muscular strength and endurance. Doing normal daily activities like lifting groceries or walking up and down stairs can also help. You can also do many
exercises at home that don’t need equipment, such as push-ups and sit-ups. All you have to do is challenge your muscles to work harder or longer than they usually do. Benefits of Muscular Strength and Endurance
Improving Muscular Strength and Endurance
Remember, if you’re going to do strengthening exercises that involve lifting, it’s important to use the correct techniques.
Last Reviewed: November, 2016
© 2016 Province of British Columbia. All rights reserved. May be reproduced in its entirety provided the source is acknowledged. This information is not meant to replace advice from your medical doctor or individual counselling with a health professional. It is intended for educational and informational purposes only.
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Physical Fitness
Physical Fitness | The ability to carry out daily tasks easily & have enough reserve energy to respond to unexpected demands |
Exercise | Purposeful activity that is planned, structured, and repetitive & that improves or maintains physical fitness. |
Flexibility | The ability to move your body parts through your full range of motion. |
Muscular Strength | The amount of force your muscles can exert |
Muscular endurance | The ability of your muscles to perform physical tasks over a period or time without tiring. |
Anaerobic Exercise | Exercise that involves short bursts of activity in which the nuscles work so hard that they produce energy without using oxygen. |
workout | The part of an exercise session when you are exercising at your highest peak. |
resting heart rate | The number of times your heart beats per minute when you are not active. |
heatstroke | a dangerous condition in which the body loses its ability to cool itself through perspiration |
sprain | an injury to the ligaments around a joint |
sedentary life | involving little physical activity |
isometric exercise | Use muscle tension to improve strength with little or no movement of the body part |
P.R.I.C.E. procedure | Protection Rest Ice Compression Elevation |
How many minutes of physical activity should teens get most days of the week? | 60 min per day |
Symptoms of heat exhaustion | vomiting, heavy sweating, cold clammy skin, dizziness or fainting, confusion, weak rapid pulse, cramps, nausea, shortness of breath |
5 benefits of exercise | stress relief, appearance, heart & lung fitness, improved self-esteem, strength, endurance, reduce injury, reduce heart disease |
List 5 things a person must do to achieve total fitness (other than exercise) | nutrition, not smoking, reduce stress, recreation, social health, set goals, sleep & rest, no drugs, relaxation, good medical care, mental health, make good decisions |
Name 3 fitness tests we did in class and the component of fitness it measures. | 1. sit & reach - flexibility 2. Push-ups - strength & endurance 3. Step Test- cardio-respiratory endurance 4. Sit-ups - strength & endurance 5. Standing long jump - strength |
List 3 aerobic activities | zumba, jogging, swimming laps, biking, hiking, basketball, soccer, cross country skiing, raquetball |
Average resting heart rate | 72 beats per minute |
Normal Blood Pressure | 120/80 |
Normal Lung Volume for a teenager | 2000-3000cm3 or 3/4 - 1.5 L |
Normal body fat % for a teenage female | 16% - 23% |
Normal body fat % for a teenage male | 11% - 18% |
List 3 anaerobic activities | sprints, baseball, weightlifting, volleyball, bowling |
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