Endurance

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Endurance

• Probably the most important aspect of fitness.
• Most training concentrates on improving it.
• Most performers need to keep going for as long as
  possible or necessary.
• Endurance is also known as stamina.

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Muscular endurance

• The ability of the muscles, or a group of muscles
  to keep working against resistance.
• Dynamic strength (the muscular strength a
  sportsperson needs to support their own body
  weight over a period of time, or able to apply
  force against an object), relates to the amount
  of muscular strength you have.

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Muscular endurance
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Muscular Endurance

• Muscular fatigue takes place when a muscle can no
  longer work properly.
• Signs
• Muscles ache feel tired
• Limbs feel heavy
• You have to stop
• To improve muscular endurance you must increase
  dynamic strength.
• This can be done using weight training.

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Muscular endurance

• Improving muscular endurance is affected by the
  different muscle fibre types you have in your
  body.
• Slow twitch fibres these contract slowly and
  can keep going for long periods of time.
  Essential for endurance.
• Fast twitch fibres these contract quickly and
  so tire quickly. Ideal for speed and power.
• Your make up of these fibres is generic though
  they can be maximised through training.
• Muscular endurance is easier to improve if you
  have a greater amount of slow twitch fibres.

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Muscular endurance
Sprinters fast twitch
Marathon runner slow twitch
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Cardiovascular endurance

• The ability of the heart and lungs to keep
  operating efficiently during an endurance event.
• The heart and lungs supply oxygen in the
  bloodstream to the body to provide energy.
• Being out of breath during or after an activity
  is the effect it has on the heart and lungs.

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Cardiovascular endurance

• The average person has a heartbeat of about
  72beats pm and 14-16 breaths pm.
• This is sufficient to keep your body working
  efficiently.
• When you exercise your body demands more oxygen.
  HR and BR increase.
• Your ability to keep up this rate of increased HR
  and BR is a measure of your cardiovascular
  endurance.

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Cardiovascular endurance

• Monitoring your HR is a basic way of measuring
  endurance.
• Check your HR (or Pulse rate) by placing your
  fingers on the inside of your wrist or on your
  neck.
• Do not use your thumb as it contains a pulse
  which can therefore give you a false reading.
• Count the number of beats you can feel in one
  minute. (or count for 30 secs and x2!)

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Cardiovascular endurance
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Cardiovascular endurance

• Count your resting HR for one minute. Make a note
  of the result.
• Do star jumps for 90 secs.
• Recount your HR. Make a note of your HR.
• See how your HR has increased after exercise.

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Cardiovascular endurance

• CV endurance cannot be improved through the use
  of weights. You must work your heart and lungs
  harder by working your body hard.
• You must keep your HR and BR high for a period of
  time in order to achieve improvements.
• GIVE OUT PULSE RATE GRAPH

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Pulse rate graph
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Cardiovascular endurance

• The Pulse rate graph indicates the level your HR
  should be relative to your age.
• Maximum Pulse
• 220 your age. e.g. 220-15yrs205
• Training Zone
• 80-90 of max pulse. The level your pulse should
  be raised to for maximum benefit.
• Aerobic zone
• 60-80 of max pulse. Benefits increased endurance
  but is not as intense or beneficial as training
  zone!

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Improving endurance

• To fully benefit from exercise you must work in
  the training or aerobic zone for at least 15
  mins.
• You must build up gradually to these levels.
• Excessive exercise can be as negative as no
  exercise.

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Pulse recovery rate

• This is another way to check endurance levels.
• Record resting HR.
• Perform exercise so HR rises.
• Time how long your HR takes to return to resting
  HR.
• The quicker it returns, the higher your level of
  CV endurance.

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Pulse recovery rate

• Regular exercise will reduce your HR and make
  your heart more efficient.
• Reducing resting HR by 10bpm means your heart
  beats 5 ¼ million times less a year!!
• Top sportspeople with high levels of CV endurance
  have low resting HRs.
• The lowest recorded was 16bpm for a cross country
  skier!!

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Pulse recovery rate
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Oxygen uptake

• The amount of oxygen that the body needs and
  takes in at any one time.
• Also known as VO².
• During exercise your body takes in more oxygen to
  produce energy.
• This cannot go on forever, so the maximum amount
  that a person can take in is called VO² max.
• VO² can be tested. The higher it is, the higher
  their level of endurance.

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Oxygen uptake

• To improve endurance, your VO² should be raised
  to between 55 75 of VO² max.
• The easiest way to know you are at this level is
  that you do not have enough breath to hold a
  conversation.

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Oxygen uptake

• The oxygen system is also known as the aerobic
  system.
• Anaerobic energy Used when physical activity
  takes place without the use of oxygen. ATP
  (adenosine triphosphate) produces energy. This
  can only be used for short bursts of energy e.g.
  100m sprint.
• Aerobic energy Used when body is doing an
  activity that requires prolonged energy e.g.
  distance run. Oxygen produces energy.

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Oxygen uptake

• After an activity you will be out of breath.
  This is because your body needed more oxygen than
  you could supply. This is oxygen debt.
• Your body kept working by using the lactic acid
  system. Glucose is broken down in the muscle
  system.
• Excessive lactic acid leads to tiredness, fatigue
  and muscle stiffness (Cramp!).

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Oxygen uptake

• After exercise any oxygen debt needs to be
  re-paid and lactic acid dispersed.
• The best way is to lightly exercise cool down.
• Most physical activities require a high level of
  muscular and cardiovascular endurance. Very few
  require just one.