Muscular strength and endurance do now Bodyworks

2/4/13
• Muscular Endurance: The
ability of the muscles to
repeat a movement many
CLO
times or hold a position for a I will verbally
extended period of time identify to a partner 3
without stopping to rest. benefits muscular
• Muscular Strength: The endurance exercises
ability of the muscles to push,
pull or strike with total force. have on my body.

• Do now: What do you think Agenda
are some potential benefits of 1. Warm-up
maintaining a healthy 2. Circuit Training
muscular strength/endurance 2. Benefits check in
level? 3. Cooldown

Answers 2/4/13
The potential benefits of muscular strength/endurance
training include:
• Increased bone density
• Increased energy
• Increased lean body mass (muscles)
• Reduced stress
• Increased strength
• Increased mood
• Reduced risk of injury
• Increased stability
• Improves heart condition
• Reduced level of body fat

2/5/13
CLO
With a partner I will discuss
times or hold a position for a
and demonstrate exercises that
extended period of time
contribute to my muscular
without stopping to rest.
strength and endurance.
• Muscular Strength: The
pull or strike with total force. Agenda
1. Warm-up
• Do Now: list at least 5 2. 6 base kickball
examples of -10 reps of a strength OR endurance
exercise between innings
exercises/activities that help
3. Cool down
improve your muscular
strength/endurance.

Answers 2/5/13
Muscular Strength/Endurance exercises include:

• Lifting weights (Bicep curls)
• Weight machines (Leg Press)
• Medicine balls (Slams)
• Fit Balls (back extensions)
• Bodyweight exercises (push-ups)
• Exercise bands (lateral steps)

Anytime you work against resistance you are working your
muscles so swimming, running, biking etc. would also work
muscular strength and endurance but to a lesser degree than
the other examples.

2/6 OR 2/7
• Do now:
– Complete this T- chart using
the following information:
Frequency for muscular
CLO
strength/endurance is 2-3 days I will verbally explain
on each major muscle group. to a partner why muscles
You should never work the same
muscle group 2 days in a row. need to rest between
workouts.
Concrete Details Commentary
(fact) (why do you think this
is true?) Agenda
1)Frequency = 2-3 days 1) 1. Warm-up
on each major muscle 2. Circuit training assignment
group 3. Individual workouts #1 due
3. Cooldown
2) 2)

Answer 2/6 OR 2/7
(fact) (why do you think this is true)

1) Frequency for ME = 2-3 days on each 1) If you workout each muscle group 2
major muscle group. times a week that should be enough to
maintain healthy muscles. 3 times a
week would probably help make the
muscles stronger.

2) You should never work the same 2) After the muscles have been
muscle group 2 days in a row. challenged to a new or more challenging
task they need time to recover and
rebuild so they are ready to handle the
task next time you give it to them. This is
done by resting and consuming protein.

2/8/13
CLO
times or hold a position for a I will identify in writing a
extended period of time muscular endurance exercise
without stopping to rest. for each major muscle group.
1. Warm-up
2. Individual workout #1 due
• Do now: There are 5 major 3. Cooldown`
muscle groups. List as many
as you can think of then add at
least 1 exercise that works
each major muscle group.

Answers 2/8/13
• Major Muscle Groups:

 Arms
 Legs
 Chest
 Back
 Abs

2/11/13
• Muscular Endurance: The ability of
the muscles to repeat a movement
many times or hold a position for a
CLO
extended period of time without I will verbally identify to a
stopping to rest. partner 1 difference between
• Muscular Strength: The ability of muscular strength and muscular
the muscles to push, pull or strike endurance using the words
with total force. reps, weight, or tempo.

• Do now: What do you think are Agenda
some of the differences between 1. Warm-up
muscular strength and muscular 2. Circuit training
endurance exercise? 1. MS on Cones
2. ME center
3. Cooldown

Answer 2/11/13
Muscular Strength Muscular Endurance
• Uses muscles • Uses muscles
• Makes me stronger • Makes me stronger
• Faster Tempo • Slower Tempo
• Low number of reps (4-8) • High number of reps (8-15)
• Uses most or all of my • Uses some of my strength
strength • Easier weight/resistance
• Difficult weight/resistance – 50-70% 1 rep max
– 70-85% 1 rep max

2/12/13
CLO
I will verbally identify 1
times or hold a position for a characteristic of muscular strength
extended period of time training using the words reps,
without stopping to rest. weight, or tempo.

• Do now: Susie wants to focus Agenda
on muscular endurance on 1. Warm-up
the bench press. What 2. Capture the giant cone
recommendations would you 3. Recovery HR Cooldown
give her to help improve her
muscular endurance.

Answers 2/12/13
Components of a muscular endurance workout:
• 2-4 sets
• 8-15 reps
• 50-70% of 1 rep max
• 30-60 seconds Rest time
• 3-0-3 Tempo

2/13 OR 2/14
• Muscular Strength: The ability of the
muscles to push, pull or strike with
total force.
CLO
• Do now: Johnny wants to focus on I will physically
muscular strength on the bench press.
What recommendations would you give
perform and record in
him to help improve his muscular writing a personalized
strength. workout focused on
muscular Strength.

Agenda
1. Warm-up
2. Individual workout #2
3. Cooldown

Answers 2/13 OR 2/14
Components of a muscular strength workout:
• 2-4 sets
• 4-8 reps
• 70-85% of 1 rep max
• 60-90 seconds Rest time
• 2-0-2 Tempo

2/15/13

CLO
I will record in writing 5
times or hold a position for a ways to increase intensity on
extended period of time muscular strength and
without stopping to rest. endurance exercises.
1. Warm-up
2. Push-ups
• Do now: List at least 2 ways to 3. Abs
increase your intensity level 4. Yoga
during muscular
strength/endurance exercises.

Answers 2/15/13
Ways to increase your intensity level during
muscular strength and endurance exercise.

• Increase sets
• Increase reps
• Increase weight/resistance
• Decrease rest time
• Increase exercise difficulty

2/20 OR 2/21
• Do now:
– Complete this T- chart using
the following information:
The FITT Principle
CLO
Teaching group:
recommends you spend 20 to I can demonstrate exercises, explain
60 minutes on a muscular correct technique and verbally
correct mistakes as they occur.
strength/endurance exercise Whole class:
session. During my individual workout I will
practice and record exercises that use
muscular strength.
Agenda
1. Warm-up
1) 1) 2. Student lead circuit
3. Cooldown

Time for muscular Each time I workout
strength and for muscular strength
endurance = 20-60 and endurance I
minutes should workout for at
least 20 minutes and
at most 60 minutes to
be a generally healthy
person. This will give
me results I can see
without overdoing it.

2/22/13
Muscular Strength: The
pull or strike with total force.
CLO
I will verbally identify 1
activity in daily life that requires
muscular strength.
• Do now: List actions in
sports or daily life that Agenda
require good muscular 1. Warm-up
strength.
2. Flickerball
- 10 push-ups after each score
3. Cooldown

Answers 2/22/13
Sport examples Life examples
• Penalty kick in soccer • Opening a stuck jar
• A dunk in basketball • Moving a heavy Couch
• A jump ball in basketball
• A spike in volleyball
• A hard tackle in football
• A hail mary pass in football
• A knock out punch in boxing
• 1 fast ball in baseball

2/26/13
• Muscular Endurance:
The ability of the muscles CLO
to repeat a movement Teaching group: We will verbally
explain the rules to our game and
many times or hold a make changes as necessary.
Whole class: I will verbally share
position for a extended my list of muscular endurance
period of time without actions with a partner.

stopping to rest.
Agenda
1. Warm-up
• Do now: List actions in 2. Student made game
3. Cooldown
sports or daily life that
require good muscular
endurance.

Answer 2/26/13
Sport examples Life examples
• Dribbling in soccer • Carrying groceries
• Shooting in basketball • Holding a baby
• Boxing out in basketball • Walking up stairs
• Setting in volleyball • Gardening
• Blocking in football • Cleaning
• Throwing 100 pitches in • Carrying a backpack
baseball

Review
2/27 OR 2/28
F- What is the recommended
frequency for muscular
strength/endurance workouts each
week? Give the range.
CLO
Teaching group: We will verbally
I- How can you adjust your intensity explain the rules to our game and make
when doing muscular changes as necessary.
strength/endurance exercises? Whole class: I will record in writing my
strengths and weaknesses in this class.
T-How much time is recommended
for you to spend on a muscular
strength/endurance workout? Give Agenda
the range.
1. Warm- up
T- List 3 types of muscular 2. Student lead circuit
strength/endurance exercise that
you did this week. 3. Individual workout # 2

Answers 2/26/13
F- What is the recommended frequency • 2-3 days on each major muscle group
for muscular strength/endurance
workouts each week? Give the range.

I- How can you adjust your intensity • Adjust sets, reps, weight, tempo and
when doing muscular difficulty
strength/endurance exercises?

T-How much time is recommended for
you to spend on a muscular
strength/endurance workout? Give the • 20-60 minutes
range.

T- List 3 types of muscular
strength/endurance exercise that you did • Free weights, machines, medicine
this week. balls, body weight

Review
2/27 OR 2/28
Muscular Strength
Write what you know about a
CLO
muscular strength workout. I can describe verbally to a partner
Be sure to include: the differences between muscular
sets, reps, tempo, weight, rest time strength and muscular endurance
using the words reps, weight, and
tempo.

Muscular Endurance Agenda
Write what you know about a 1. Warm-up
muscular endurance workout.
2. Student lead circuit
Be sure to include:
sets, reps, tempo, weight, rest time
4. Cooldown

Muscular Strength Muscular Endurance
– 2-4 sets – 2-4 sets
– 4-8 reps – 8-15 reps
– 70-85% of 1 rep max – 50-70% of 1 rep max
– 60-90 seconds Rest time – 30-60 seconds Rest time
– 2-0-2 Tempo – 3-0-3 Tempo

Quiz Today!
3/1/13
Do Now: CLO
• Take out your
I will demonstrate my
understanding of muscular
strength and endurance
“do nows” training principles on a
clicker quiz.

and study for Agenda

the quiz. 1. Quiz
2. Individual workouts #2
4. Cooldown

Not Used
2/14/12
• Muscular Endurance: The • I will know:
ability of the muscles to – Recommended frequency for
repeat a movement many muscular strength/endurance
times or hold a position for a • This is important because:
sustained period of time – Exercising the appropriate
without stopping to rest. amount will give you the
• Muscular Strength: The maximum benefits
ability of the muscles to push, • The words I will practice today
pull or strike with total force. are:
– Frequency; justify; muscular
strength/endurance
• Do now: How many days of
rest do you think your muscles Agenda
need between muscular 1. Warm-up
strength/endurance workouts? 2. SportXcel

Answer 2/14/12

Each major muscle group needs at least 1 day
to rest between workouts.

Finding Correct Weight
Muscular endurance Muscular strength

___________% 1 rep max ___________% 1 rep max

Bicep curl 1 rep max = Bicep curl 1 rep max =
30lbs 30lbs

How much weight should I How much weight should I
use for my curls? use for my curls?

2/20 OR 2/21
BOE Days:
Do now: Circle any grades that
are less than 7.
On the bottom of your sheet
CLO
I will identify in writing
finish the following sentence my strengths and
stems. weaknesses in this class as
1) My best work in this class well as my plan to improve
my grade.
was on _____ because I
_____.
Agenda
1. Warm-up
2) In this class I struggled on 2. Student lead circuit
______ because I _________. 3. Individual workout #2
3. Cooldown
3) I plan to improve my grade by
____________.

Muscular strength and endurance do now Bodyworks

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