Muscular Endurance

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• Muscular Endurance
• Cardiovascular Endurance

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Definitions

• Muscular Endurance is the Ability of the
  Muscles, or Group of Muscles, to Keep Working
  against a Resistance
• Cardiovascular Endurance is the Ability of the
  Heart and Lungs to Keep supplying Oxygen to the
  Working Muscles
• Endurance is sometimes called STAMINA

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Muscular Endurance

• The amount of Dynamic Strength you have is
  Related to the amount of Muscular Endurance
• When a Muscle is no longer able to Continue
  Working Properly it is called MUSCULAR FATIGUE
• When this Occurs the Muscles Literally stop
  Working
• Do as many press-ups as you can until you
  physically cant do anymore this shows how much
  muscular endurance you have in your biceps and
  triceps

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Muscular Endurance

• What did your Muscles feel like as Muscular
  Fatigue set in?
• Tired
• Ache
• Heavy
• Stopped Working
• You Improve your Muscular Endurance by increasing
  your Dynamic Strength
• This is done by doing Weight Training
• How could you improve your Muscular Endurance at
  Home over the next Week?

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Muscle Fibres

• There are two types of Fibre that make up your
  Muscles
• Slow Twitch Keep contracting Slowly for long
  periods of time e.g. Marathon Running
• Fast Twitch Contract Quickly and powerfully but
  tire quickly e.g. 100m Sprinter
• Everyone has different quantities of these fibres
  in their bodies
• Who has more slow twitch fibres in their muscles?
• Who has more fast twitch fibres in the muscles?

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• Slow Twitch Fibres

• Fast Twitch Fibres

Paula Radcliffe
Sprinters
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Cardiovascular Endurance

• The Heart Lungs ability to deliver Oxygen to
  Muscles over long periods of Exercise
• When youre Sitting down your Heart beats about
  72 times per minute and youll Breathe about 14
  times
• This is Enough to Keep your Body working and Keep
  you Alive!
• As soon as You Exercise the Muscles need more
  Oxygen Heart Rate and Breathing Rate Increases
• Your ability to keep going is a Measure of your
  Level of Cardiovascular Endurance

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Resting Heart Rate

• The Bleep Test is a good test of Cardiovascular
  Endurance

• Count your Resting Heart Rate for 1 minute and
  write it down

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Pulse Rate Graph
Calculated Maximum Pulse
Training Zone (80-90 of max. pulse)
PULSE
Aerobic Zone (60-80 of max. pulse)
AGE
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Improving Endurance

• Need to Work in the Aerobic or Training Zone for
  at least 15 minutes
• Swimming, Cycling Jogging are excellent ways of
  improving Endurance
• You need to keep Progressing your Training to
  Ensure Improvement in Endurance

• Pulse Recovery Rate is another way to check
  Endurance Levels
• After Exercise you take your Pulse every minute
• Count how many minutes it takes to get back to
  your Resting Heart Rate
• The Lowest Recorded Resting Heart Rate was 16 by
  a Cross-Country Skier

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• Aerobic Energy
• Where the Body uses Oxygen to Produce Energy
• Allows the Body/Muscles to work for Long Periods
  of Time
• Activity happens at a Steady Speed
• For Example
• Marathon Running
• Long Distance Swimming
• Cross-Country Skiing
• Long Distance Cycling

• Anaerobic Energy
• Where the Body cant use Oxygen to do Physical
  Activity
• The Body/Muscles requires Energy very Quickly
• Short Burst of Activity for Short Periods of Time
• For Example
• Sprinting
• Weight Lifting
• Jumping