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. 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. When planning a well-rounded exercise program, it is important to understand the five components of physical fitness and how your training affects them. The components include: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. In general, achieving an adequate level of fitness in all five categories is essential to good health.  Cardiorespiratory Endurance This component of fitness relies on proper functioning of your heart, lungs, and blood vessels to transport oxygen to your tissues and carry away metabolic waste products. Physical activity that trains for cardiorespiratory endurance focuses on repetitive, dynamic, and prolonged movements using major muscle groups. You are improving this component when you are jogging, cycling, swimming, hiking, and walking. Muscular Fitness While there are five components of fitness, muscular strength and muscular endurance can fall under the same umbrella of muscular fitness. Both of these components focus on training your neuromuscular system, but in different ways. Muscular strength refers to the maximum amount of force a muscle can produce at one time, also referred to as a one repetition maximum. You can train your muscles to be stronger by lifting heavy weights for a few repetitions. Common exercises that focus on muscular strength include loaded squats, leg press, and bench press. Muscular endurance is the ability of a muscle to resist fatigue while exerting a submaximal amount of force. Essentially, it is a measure of how long a muscle can withstand a prolonged contraction or many repeated contractions. Training for muscular endurance requires you to perform many repetitions at a lower weight than you would use for muscular strength. Some common exercises that assess muscular endurance include pushups, sit-ups, and pull-ups – all performed to a point of fatigue. Even if you are not specifically training for muscular strength or endurance, they are still very important for daily living. Muscular strength, for example, must be called upon when lifting boxes and moving furniture. Meanwhile, your leg muscles must have enough endurance to walk long distances. Even the muscles of your core must stay “on” to support your posture when seated and standing. Flexibility Flexibility is the ability of your joints to move through a range of motion. This component of fitness helps to prevent muscular imbalances and allows you to move about with ease. Two common ways to improve flexibility are static stretching (holding a stretch for 30-60 seconds) and dynamic stretching (holding a stretch for a few seconds and repeating for multiple reps). Your heart rate response will vary with the type of flexibility training you perform; in general, your heart rate will be at or slightly above your resting value. Body Composition The last component of physical fitness, body composition, refers to the ratio of fat mass to fat-free mass (such as muscle, bone, organs, and more) in your body. Overall health generally improves when you have a lower amount of fat mass (or lower percent body fat) and higher amount of lean muscle mass. While your heart rate will not necessarily reflect your percentage of body fat, you can use your MYZONE belt while training to make specific changes in your body composition (more on this in a future blog post). Although you can wear your MYZONE belt when participating in any component of fitness, the components you will receive the most feedback during will be cardiorespiratory (cardio) training (i.e. running, biking, kickboxing) and muscular fitness training (i.e. circuit training, resistance training). Your MYZONE belt is providing you with your heart rate in beats per minute as well as the percentage of maximum heart rate you are working at. Cardio training and muscular fitness training are the components of fitness that will elevate your heart rate most effectively. You will also see an estimate of the number of calories you have burned during your session as well as the number of MEPS points you have earned. Again, cardio and muscular fitness training are going to pack the most punch when it comes to burning calories and earning MEPs. Track which components of fitness you participate in the most by using the Activity Calendar in the
MYZONE App. You can enter the type of training you did at the top of the screen for each move. Monitor your patterns to see when you are earning the most MEPS and burning the most calories. Keep moving forward! What is the maximal ability of a muscle to generate force?Muscular strength is the maximum amount of force a muscle or muscle group~ exert.
What are the muscular endurance?Muscular endurance is the ability of a muscle or group of muscles to perform repetitive contractions against a force for an extended period of time. The greater your muscular endurance the higher number of repetitions you could complete.
What do you call that refers to the maximum amount of force a muscle can exert in a single effort?Muscular strength refers to the amount of force a muscle can produce and is usually measured by the maximum amount of force a muscle can produce in a single effort i.e maximal effort.
What is Max muscular endurance?Maximal muscular strength is the ability of a muscle or muscle group to generate maximal force. One repetition maximum, measured in kilograms, is a commonly used measure of muscular strength.
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Muscular endurance refers to the maximum amount of force a muscle group can generate.
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