Standard Grade P.E

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Standard Grade P.E

• ENDURANCE

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Q.What is endurance?

• A. Having endurance enables you to repeatedly
  perform a skill, or take part in an activity for
  a long time.

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There are two kinds of endurance

• 1. Cardio-respiratory endurance - required in
  whole body activities, which increase the demands
  on the heart and lungs. E.g, marathon running,
  football and hockey.
• 2.Muscular endurance - where a muscle or group of
  muscles are required to work continuously. E.g,
  leg muscles in cycling.

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A high level of Cardio-Respiratory Endurance
(CRE) allows

• You to work for a longer period of time before
  becoming tired.
• You to maintain a high work level with less
  effort.
• A quicker recovery after taking part in activity.
• Longer levels of concentration fewer mistakes

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Q. How can Cardio-respiratory endurance be
improved?

• A. Through Training
• Firstly
• Decide what level of fitness is required
• Then
• Find out your training zone
• 220 (The bodys max pulse/min) - your age.
• Example - 220 - 14 206 is MHR
• For aerobic training, work for at least 20mins,
  3 times per week,at between 60-85 of your
  maximum heart rate.

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Types or training

• continuous running- gradually increasing the
  distance or speed.
• varied pace running(Fartlek) - steady running
  including some sprints.
• interval running - running in a set time, over
  a set distance, with recovery in between.

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What if you do not have enough energy to keep
working?

• If the work level is too demanding, and you
  cannot supply the working muscles with enough
  oxygen, then you are working anaerobically,
  (without oxygen). This is known as oxygen debt.
• Working anaerobically can allow lactic acid to
  build up in the muscles, causing pain and
  stiffness.

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Q. How do you improve muscular endurance?

• A. You can use circuit training
• Circuits can be based on
• Time - increasing the time spent at each
  station, or decreasing the rest time.
• Or
• Number - Using a programme based on the
  maximum number of repetitions you can
• perform at each station
• N.B Remember to re-test and increase your
  workload

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Effects Of Training

• More effective lungs (Vital capacity)
• More oxygen reaches the working muscles (Aerobic
  threshold)
• Increase in the size of the heart, allowing more
  blood to be pumped to the working muscles (Stroke
  volume)

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Here are some questions to try

• Q. Which two statements from below about muscular
  endurance are correct?
• A)Footballers need muscular endurance to help
  them shoot.
• B)Rowers need muscular endurance in their arms.
• C)Muscular endurance in the legs will allow a
  cyclist to work longer.
• ANSWER B and C

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Q. Which of the following statements about the
effects of exercise are true?

• A)The size of the heart increases.
• B)The lungs become smaller.
• C)The lungs become more efficient and can take in
  more oxygen.
• D)Your maximum heart rate increases.
• ANSWER A and C