Ch. 8 – Muscular Endurance NASPE Standards: 2,4 8.1 – Muscular Endurance Basics 4 Objectives: 1.Tell the differences among muscular endurance, cardiovascular.

Ch. 8 – Muscular Endurance

NASPE Standards: 2,4

8.1 – Muscular Endurance Basics4 Objectives:

1. Tell the differences among muscular endurance, cardiovascular fitness, and muscular strength.

2. Describe benefits of good muscular endurance.3. Name and describe the three types of muscles.4. 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

• The ability to contract muscles many times or hold one contraction for a long time.

• You can have muscular endurance without having cardiovascular fitness.

Cardiovascular Fitness

• The ability of the heart, lungs and blood vessels to work efficiently during vigorous exercise.

• You can have 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. 7

Benefits of Muscular Endurance

Structure of MusclesThree 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

Improves: Appearance Fitness Physical health Mental Health Bone strength Decreases heart rate Increases lean body

mass Decreases fat Ability to work longer

without tiring

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. 9

Types of Muscle FibersMuscles 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 slow-

and 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. 10

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. 11

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? 12

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 PyramidMuscular 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 OverloadThe 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

IsotonicF - 3-7 days per weekI - 20-55% of the maximum you can lift at one timeT - 1-3 sets of 11-25reps for each exercise. Rest 2 minutes between sets.

IsometricF - 3-7 days per weekI - 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 ExerciseTo 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.