Question

ILL GIVE B IF ANYONE ANSWERS THIS QUESTION

QUESTION #1
Explain the difference between muscular strength and muscular endurance.


QUESTION #2
Apply the FITT Principle for gaining or maintaining muscular endurance using the table below:



FITT COMPONENT RECOMMENDATION FOR IMPROVEMENT/MAINTENANCE
F
I
T
T


QUESTION #3
Apply the FITT principle for gaining or maintaining muscular strength using the table below.



FITT COMPONENT RECOMMENDATION FOR IMPROVEMENT/MAINTENANCE

F
I
T
T

Answer 1

Question #1

Muscular strength is the amount of force you can put out or the amount of weight you can lift While Muscular endurance The ability of a muscle or muscle group to do an activity repeatedly – a motion over and over until the muscles become exhausted.

Question #2

Muscular Endurance

F –3+ days weekly

I – Perform exercises until failure, or in repetitions of 15 or more. For example, do as many sit ups as you can, hold a plank for as long as you can, wall sits for as long as you can hold them, bike up a hill until you have to get off and walk your bike.

T – There is no time requirement for muscle endurance.

T- Body weight exercises, light weights. You can include sit-ups and push-ups in a warm up (after a light jog) to enhance strength.

QUESTION #3

Muscular Strength

F – 3+ days weekly

I – 1-3 sets of 8-10 STRENUOUS repetitions of strength exercises (It should be hard!)

T – There is no time requirement for strength.

T - Exercises that involve weight, sprinting, and jumping will develop muscular strength. You can include sit-ups and push-ups in a warm up (after a light jog) to enhance strength.

Answer 2

#1: 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

#2:

F- 3-6 times per. week

I- 20%-55% of one rep max*

T-1-3 sets of 11 or more reps for each exercise (emphasis on number of reps)
T- A physical activity where the muscles perform a task

over a period of time with minimal fatigue

(resistance training, yoga, Pilates)

<*One rep max (1RM) = The exertion that can be

given by a muscle group when performing one

repetition at a maximal level>

#3: F-Frequency of Exercise

How Often: Beginner: 2–3 days per week

Full-body workout of all 6 body areas

48–72 hours of rest in-between workouts

Intermediate to High: 4–5 days per week; often perform split workouts

(Example: Monday and Thursday, work chest,

shoulders, triceps, abdominals; Tuesday and Friday,

work back, legs, biceps)

48–72 hours of rest in-between workouts

I- Intensity of Exercise

How Often: Beginner: 60%–70% of maximum strength

Intermediate to High: 70%–90% of maximum strength

T- Time of Exercise:

–How many reps

–How many sets

–How much time between sets

Beginner: 1–3 Sets 8–12 repetitions ---- 30 seconds to 1 minute.

Intermediate to High:

Endurance – 12–20+ Reps 2-3 sets ---- 30 seconds to 1 minute.

Strength – 2–6 Reps, 3–5 Sets ---- 2 minutes - 5 minutes.

T- Type of Exercise:

-Which Exercises: Weight machines, free weights, resistance tubing, medicine ball, own body weight.

<Note: Specificity Principle — you must work each muscle group to have

strength gains in that particular part of the body. >

Hope this helped :)