Transcript Ch. 8 – Muscular Endurance

Ch. 8 – Muscular Endurance
NASPE Standards: 2,4
8.1 – Muscular Endurance Basics
1.
2.
3.
4.
4 Objectives:
Tell the differences among muscular endurance,
cardiovascular fitness, and muscular strength.
Describe benefits of good muscular endurance.
Name and describe the three types of muscles.
Explain how muscles make bones move.
1
It can be difficult to distinguish among
muscular endurance, cardiovascular
fitness, and muscular strength.
Training for any one of the three tends
to develop some of the other two. 2
Muscular Endurance vs. Cardiovascular
Fitness
Muscular Endurance
Cardiovascular Fitness
• The ability to contract
• The ability of the heart,
muscles many times or
lungs and blood vessels to
hold one contraction for a
work efficiently during
long time.
vigorous exercise.
• You can have muscular
• You can have
endurance without having
cardiovascular fitness
cardiovascular fitness.
without having muscular
endurance.
3
Muscular Endurance vs. Muscular
Strength
Muscular Endurance
• The number of times a
muscle group can repeat an
exercise or how long a
muscle group can hold a
contraction without tiring.
• Can be developed through
resistance training.
Muscular Strength
• The amount of force
muscles can exert (amount
of weight a muscle group
can lift ONE time).
• Can be developed through
resistance training.
4
Resistance is a force that acts against your muscles.
Resistance is usually measured in pounds.
Strength and endurance use resistance differently.
• Strength is developed
by doing an exercise a
few times, but with a
lot of weight.
• Strength training
increases muscle size
(hypertrophy).
• Endurance is developed
by doing an exercise
many times, but with
less resistance
(weight).
• Endurance training uses
less weight, so it does
not cause as much
hypertrophy.
5
Muscular Endurance –Strength
Continuum
Exercise used to develop muscular endurance
and strength differ only in the number of
repetitions and the amount of resistance
(weight).
6
The relationship between muscular
endurance and strength is shown by a
continuum. (FFL page 105)
Strength is at one end of the continuum, endurance is at
the other. One set of marks along the edge represents
pounds of resistance, the other represents number of
repetitions. Using the resistance and number of
repetitions from the right side of the continuum will
develop endurance. Using resistance and number from the
left side will develop strength. Using a resistance and
number from the middle of the continuum would develop
both endurance and strength. The continuum also shows
that when you train for either strength or endurance, you
will develop some of the other.
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Benefits of Muscular
Endurance
Improves:
 Appearance
 Fitness
 Physical health
 Mental Health
 Bone strength
 Decreases heart rate
 Increases lean body
mass
 Decreases fat
 Ability to work longer
without tiring
Structure of Muscles
Three types of muscle:
1. Smooth – makes up the walls
of internal organs.
2. Cardiac – makes up your
heart.
3. Skeletal – attached to bone
on either side of a joint, and
make movement possible. 8
Two types of muscular contractions
Isotonic – muscular
contraction that pulls
on the bones and
produces movement.
Isometric – when
muscles contract and
pull with equal force in
opposite directions so
no movement can
occur.
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Types of Muscle Fibers
Muscles are made up of muscle fibers (muscle cells that are long, thin,
and cylinder-shaped).
Strength and endurance of skeletal muscles depends on whether they
are made of slow, fast, or intermediate muscle fibers.
 Slow-twitch fibers - contract at a slow rate, have good
endurance, and are involved in cardiovascular activity.
 Fast-twitch fibers – contract fast, are used for strength activities.
 Intermediate-twitch fibers – have characteristics of both slowand fast-twitch fibers; they contract fast, have good endurance,
are used in activities where both strength and cardiovascular
fitness are involved.
Muscle fiber type is determined by our genes, but we can increase the
strength and endurance of muscles by proper training.
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8.1 Check for Understanding:
1. Explain the Muscular Endurance – Strength
Continuum. What does a value in the middle of
the continuum mean?
2. Name the three types of muscle. Which are
involuntary? Voluntary?
3. What is hypertrophy?
4. Muscles used in activities for both strength and
cardiovascular fitness are ________________
muscle fibers.
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Ch. 8 Lab – Muscular Endurance
(FFL page 108-110)
• With a partner, or small group, you will perform
five isotonic and isometric tests.
• Follow the direction for each test.
• Note the ‘pass’ times for males/females for each
item.
• When you have finished find your rating to the
rating chart for Muscular Endurance. (p. 108)
• Is your muscular endurance Good, Marginal, or
Low?
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8.2 Improving Muscular Endurance
NASPE Standards:
3 Objectives:
1. Apply the three fitness principles to muscular
endurance training.
2. Describe how the FIT Formula applies to muscular
endurance exercise.
3. Give the guidelines for safe and enjoyable muscular
endurance exercise.
1
The Physical Activity Pyramid
Muscular endurance is essential for health,
wellness, and good appearance .
You can improve your muscular endurance and
overall fitness by selecting activities from the
Strength and Muscular Endurance section of the
Physical Activity Pyramid.
Fitness Principles and Muscular Endurance
Repetitions (reps) – the number of consecutive times
you do an exercise.
Set – is one group of repetitions
Example: you do an exercise 11 times, rest; repeat it
11 times, rest; repeat 11 times. You’ve completed 3
sets of 11 repetitions,
Principle of Overload
The Muscular Endurance – Strength Continuum
shows that muscular endurance is best developed
by doing a high number of reps and using low to
moderate resistance (weight).
• The overload Principle is applied by changing the intensity of
both reps and load.
• To build strength, you use 7-10 reps lifting relatively heavy
weights.
• Start out by doing one set and gradually working up to 3 sets.
When 3 sets become easy, apply the Principle of Progression.
Principle of Progression
Gradual increase in the number of
times (reps) you do an exercise, and
the number of sets.
Example:
For muscular endurance – you start by lifting 10
lbs. 11 reps for 3 sets. You gradually increase reps,
until you can do 3 sets of 25. When that becomes
easy, increase the weight and start over again.
Principle of Specificity
 Be sure to exercise each specific muscle in
your arms, legs, and truck through their full
range of motion.
 Think about how you use muscles in everyday
life – design exercises that resemble specific
activities for which you need endurance.
The Fit Formula for Muscular Endurance
Isotonic
F - 3-7 days per week
I - 20-55% of the maximum
you can lift at one time
T - 1-3 sets of 11-25reps for
each exercise. Rest 2
minutes between sets.
Isometric
F - 3-7 days per week
I - Hold against a resistance from
50-75% of the resistance you
expect to encounter.
Work up to 30% greater than you
expect to en-counter in daily life,
or work.
T - Hold for 10-50% less time than
you plan to hold.
Work up to 20% greater than the
length of time you plan to do this
activity. Use 5-20 reps. For
longer times use fewer reps. Rest
30-60 seconds between reps.
Training Programs for Muscular Endurance
Calisthenics:
- Exercises that use all or
part of your body
weight as resistance.
- Can be done anywhere
with little to no special
equipment.
Resistance Training:
- Uses resistance in the
form of free weights or
machines to develop
muscular endurance or
strength.
- Jogging, swimming, and
aerobics (cardiovascular
fitness) can also help
develop muscular
endurance.
Guidelines for Muscular Endurance Exercise
To avoid injury and increase enjoyment of activities follow these
guidelines.
• Always warm up and
stretch before exercising
• Breathe normally
• Start with low intensity
exercises and progress
slowly
• Use good mechanics and
techniques.
• Take your time/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.