Transcript Chapter 12 Power Point

Chapter 12
Improving Muscular Endurance
What is Muscular Endurance?
The ability to contract muscles many
times without tiring or to hold one
contraction for a long time.
Benefits of Muscular Endurance
Improves appearance, fitness, and physical
and mental health
 Work longer without getting tired
 Maintain good posture
 Less likely to have backaches, muscle soreness,
and muscle injuries
 Increases lean body mass and decreases fat
 Look and feel better
 Decreases resting heart rate to help reduce
risk of cardiovascular disease
 Strengthens bones
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FIT Formula for Muscular Endurance
Threshold
Target Zone
Frequency
3 days a week
3-6 days a week
Intensity
20% 1 RM
20-55% 1 RM
Time
1 set of 11-25
reps for each
exercise
1-3 sets of 1125 reps for each
exercise
Guidelines for
Muscular Endurance Exercise
Always warm up and stretch gently before
exercising.
 Breath normally while exercising.
 Start with low-intensity exercises and
progress slowly.
 Use good body mechanics and correct
technique.
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Guidelines for
Muscular Endurance Exercise
Take your time and work rhythmically.
 Always move through a full range of motion.
 Avoid working the same muscles in two
consecutive exercises.
 Exercise each specific muscle group.
 Vary your exercise routine to avoid boredom.
 Consider multiple sets.
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Methods of Building Muscle Fitness
for Enhanced Performance
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Plyometrics-type of exercise designed to improve
power
Periodization-way of scheduling your muscle fitness
exercise program but not like isometrics or
plyometrics.
Interval training-used to increase anaerobic
performances such as sprinting, fast swimming, and
short bursts of vigorous activity such as soccer,
hockey, football, and basketball.
What is an Ergogenic Aid?
An ergogenic aid is anything that is
done to help you generate work or to
increase your ability to do work
including vigorous exercise.
Types of Ergogenic Aids
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Anabolic Steroids-synthetic drugs that resemble the
male hormone testosterone.
Androstenedione-food supplement sold legally in
some countries and has similar characteristics as
steroids to help enhance muscle development.
Creatine-substance manufactured in the bodies of
meat-eating-animals including humans. Been said
to shorten resting periods which helps one train
harder.
Other Supplements
Human Growth Hormone-illegal drug that
causes premature closure of bones. Can be
life-threatening.
 Ephedra-FDA banned weight loss product.
 Protein supplements-added protein in the diet
to help muscle growth and development.
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Quiz
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What is muscular endurance?
What is one benefit of muscular endurance?
What is one guideline for muscular endurance
exercise?
What is an ergogenic aid?
What is an example of an ergogenic aid?
What are plyometrics?
Is creatine, human growth hormone, andro, or
steroids legal?