Exercise to Develop Strength, Endurance and Flexibility – JSS1 Physical & Health Education Lesson Note (First Term)

Muscular strength, muscular endurance and flexibility are components of physical fitness. Strength is the ability of muscles to exert maximum force in a single effort. Endurance is the ability of muscles to keep working without getting tired. Flexibility is the ability of joints to move through their full range of motion without discomfort.

Behavioural objectives

By the end of the lesson, students should be able to:

• define muscular strength, muscle endurance and flexibility;
• list exercises that develop muscle strength;
• list exercises that develop muscle endurance;
• list exercises that develop flexibility;
• demonstrate appropriate exercises for strength, endurance and flexibility.

What is muscular strength and which exercises develop it?

Muscular strength is the ability of a group of muscles to generate and exert maximum force in a single effort during an activity, to a point where no more repetition can be done without rest.

Exercises that develop muscle strength

1. Bench press
2. Leg press
3. Isometric push-up
4. Isotonic push-up
5. Shoulder press
6. Squatting
7. Climbing
8. Bicep curls

What is muscle endurance and which exercises develop it?

Muscle endurance is the ability of the muscles to continue to perform without fatigue. It is measured by how long the muscles work before they get tired.

Exercises that develop muscle endurance

1. Push-ups
2. Sit-ups
3. Chin-ups
4. Running
5. Jogging
6. Swimming
7. Cycling
8. V-sits

What is flexibility and which exercises develop it?

Flexibility is the ability of the joints to move through their full normal range of motion without discomfort or pain.

Exercises that develop flexibility

1. Sit and reach
2. Stretching
3. Yoga
4. Aerobics
5. Swimming
6. Stand and reach

Evaluation

1. Define muscular strength.
2. Define muscle endurance.
3. What is flexibility?
4. Name three exercises that develop flexibility.
5. Name one exercise that appears in both the muscle endurance list and the flexibility list.

Assignment

1. A range of motion at a joint is referred to as ____________.
2. List four exercises that develop muscle endurance.
3. Outline four exercises that develop muscle strength.
4. Demonstrate appropriate exercises to develop strength, endurance and flexibility.