Why is it so important to build Muscular Strength and Endurance?

The sessions will improve muscular endurance so that the body can take part in an activity that involves using muscles continuously for a length of time, whether its 45 minutes of gardening or 45 minutes of aerobics.

It should include a progressive plan of a strength exercises, which incorporates a low number of repetitions of a certain exercise with a high resistance.

It should also include a progressive plan of endurance exercises incorporating a number of high repetitions and low resistance.


Strength Exercises

When carrying out theses exercises the following guidelines should be adhered to:

1. Do not hold your breath while performing the exercise.

2. Exercises for all the major muscles should be included.

3. Exercises should be performed slowly and under control.

4. The body should be in a relaxed position with good posture.

5. Working at your own level is advised.

Muscular Endurance

You should appreciate that Isotonic Exercise is moving exercise performed while breathing freely. This builds strength throughout the full range of movement. It involves two types of contraction.

Concentric (a shortening of the muscle) and

Eccentric (a lengthening of the muscle).

On the other hand Isometric Exercise involves no movement and is also known as Static Contraction. ISOTONIC TRAINING

1. Gives more muscle growth.

2. Gives strength evenly through the full range of movement.

3. Gives better nerve - muscle co-ordination.

4. Gives a muscular strength increase.



ISOMETRIC TRAINING

1. Requires less time, less energy and little or no equipment.

2. Can improve muscle strength quickly.

3. Although can produce muscle strain if prolonged.

Therefore, isometric exercises should not be used when working with unfit adults. You should only use isotonic exercises with unfit adults.

Isotonic Exercises

Breathing techniques should be adhered to when doing muscular strength exercises. You should encourage your clients to breath out on the straining part of the exercise. If someone holds their breath while straining to lift a weight they could cause a pressure in the chest cavity and an increase in blood pressure which can lead to decreased blood flow to the brain and cause fainting.

Some muscular strength exercises for this part of the class include:

Squats

Lunges

Lateral Leg Raises

Tow Tapping

Sit Ups

Crunches

Inner Thigh Raise

Tricep Dips

Single Leg Raises

Back Extensions

-to name but a few.

More Strength Exercises