Muscular Strength & Endurance
Warm-up is the beginning phase of the training session in which you prepare the body for activity. Proper warm-up improves the muscles' ability to perform work and helps prevent injuries by increasing blood flow, loosening and stretching muscle fibres and connective tissues (tendons and ligaments). Cool-down is gradually tapered back to a resting phase, after completing the cardiovascular phase of training. Proper cool-down reduces muscle soreness and allows muscles to flush wastes generated by exercise.
Muscular strength is a maximal exertion of the muscle's ability to generate force against resistance for one repetition. Muscular endurance is the ability of the muscle to generate force against resistance several to many times. Strength training is the process of exercising the muscles with appropriately progressive workloads to strengthen the body.
Muscular strength and muscular endurance are important in the musculoskeletal function of the body. They contribute to ideal body composition, improve bone density, improve posture, prevent injuries, and help perform tasks of daily living and work.
Frequency is how often an activity is performed. For strength training, this refers to how often specific muscles groups should be worked and rested during a given time period.
Intensity refers to the level of resistance or interval. You establish intensity levels to permit multiple repetition. Using heavier weights and fewer repetitions improves strength. Using lighter weights and more repetition improves endurance. The purpose of the individual's fitness program may affect intensity levels.
Time refers to the length of exercise or activity. Time is determined by the number of sets, repetition, and muscle groups in the workout. To improve strength, work out at high intensity with few repetitions. To improve endurance, work out at low intensity and increase repetitions.
Specificity of training refers to the physiological adaptations to exercise that are specific to the system you work during the stress of exercise. or example, strength training is the best way to increase strength, but is not optimal for developing cardiovascular fitness. Training programmes should be designed for specific goals and objectives.
The goal of improving muscular strength and endurance (demonstrating progress) requires doing more than usual with your muscles. The concepts of frequency, intensity, time, and type or specificity (FITT) offer knowledge to choose strategies for doing more, which leads to demonstrating progression.