Discussion: DB: Muscular Strength

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2022-03-21T09:11:19-07:00

5 COMPONENTS OF FITNESS: MUSCULAR STRENGTH

This week we will cover the 3rd of 5 components of fitness: muscular strength.

Muscular strength is a muscle’s ability exert maximal force. In terms of weightlifting, force is measured in pounds of weight.

Tests which measure muscular strength: 1 rep max for bench press, squat, deadlift etc.

It is important to note major lifts such as bench, squat, and deadlift are frequently tested, while 1RM for “auxiliary lifts” such as bicep curls and triceps press are rarely measured.

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Important terminology:

Repetitions: Each time a movement is performed it is considered 1 repetition.

Sets: A set is a group of reps in which rest is provided between each set.

Resistance: Resistance is another word for “weight”. Resistance can be described using the amount of weight in pounds, or the percentages of a person’s 1 rep max for each lift (similar to calculating the THR for cardiorespiratory endurance).

Note: 100% of a 1 Rep Max = 1 Rep Max as calculated in pounds of weight

1 rep max: A person’s 1 rep max is a measure of muscular strength. This is the most amount of weight a person can move in a lift. Whereas Max Heart Rate is the fastest speed a person’s heart can beat, the 1 rep max is the absolute effort of a person performing a lift. For this reason, the 1 rep max = 100% resistance and can only be performed for 1 repetition before muscle failure.

Workouts targeting muscular strength, use moderate to high resistance, low repetitions, and moderate to high number of sets.

FITT FORMULA FOR IMPROVING MUSCULAR STRENGTH:

FREQUENCY: 3x/ Week Alternating (Upper/Lower Body)

INTENSITY: 75-100% 1RM

TIME: 4-6 SETS X 1-10 REPS

TYPE: RESISTANCE ACTIVITY

EXAMPLES:

BODY WEIGHT

MACHINE WEIGHT

FREE WEIGHTS

DUMBBELLS

BARBELLS

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Message Board:

Answer the following questions, noting the primary differences between muscular strength and muscular endurance:

Muscular strength uses high or low weight?

Muscular strength uses high or low reps?

Muscular endurance uses high or low weight?

Muscular endurance uses high or low reps?

Explain in your own words why the following phenomenon occurs:

The heavier the weight, the lower the number of repetitions a person will perform.