Ideas in this flowchart

• Muscular strength and endurance describe the effort muscles can exert.
• Muscular strength is the ability of muscles to exert maximal effort.
• Muscular endurance is the ability of muscles to exert submaximal effort repetitively or hold a contraction for a long time.
• Activities include resistance training, lifting weights, using elastic bands, and using body weight for resistance, such as with push-ups.
• These activities have three components.
• Intensity is how much weight or force is used.
• Frequency is how often a person does muscle-strengthening activity.
• Repetitions are how many times a person lifts a weight.
• The combination of weight and repetitions influences the training focus.
• Low repetitions with more weight focus more on muscular strength.
• High repetitions with less weight focus more on muscular endurance.
• All major muscle groups should be worked, including the legs, hips, back, abdomen, chest, shoulders, and arms.
• Muscle-strengthening activities for all major muscle groups should be done at least 2 days a week.
• One set of 8 to 12 repetitions of each exercise is effective, although two or three sets may be more effective.