Muscle Endurance

Muscle EnduranceAll Three groups

Taylor, Rachel, and Natalie

What is Endurance? Muscular Endurance

“The ability of a muscle to remain contracted or to contract repeatedly for a long period of time”

Cardiorespiratory Endurance “The ability of the body to perform

prolonged, large muscle, dynamic exercise at moderate to high levels of intensity.”

-Fit and Well, Page 33

Observations After taking the fitness assessment, we

noticed that all our muscle endurance tests (Push-ups, curl-ups, and side bridge) were well below average or in the very poor range.

Individual Hypotheses Taylor:

Hypothesis: If I work out 3 times a week, focusing specifically on muscular endurance, I will improve my curl-ups from 26 in a minute to 30 per minute, and my push-ups from 3 to 6, and my side bridges from 56 seconds to 1:10 on my right side and 41 seconds to 1:00 on my left side.

Individual Hypotheses Rachel:

Hypothesis: If I use my group’s FITT principle, I can increase my muscle endurance by the final fitness assessment. If I keep increasing my overload, my body will continue to adapt. I will be at least average in muscle endurance.

Individual Hypotheses Natalie:

Hypothesis: If I workout 3 times a week, focusing my workouts on my abdominals, lower back muscles, and arm muscles, then I will be able to improve by at least one “fitness level” on each test in the muscle endurance portion of the fitness assessment.

Group Goal We made two general group goals:

We would all work on increasing our muscle endurance and test into (at least) the average range for each test

We would each focus on one test to improve the most on

Group FITT Goal Frequency-

2- 3 days a week. Intensity-

Weights should be not too heavy, able to do many repetitions without being to extraneous

Time- 15-20 repetitions Start with 3 sets, add more as needed

Type- Lower back extension, Abdominals, Chest

Press, Bicep Curl (all machines found in the Fitness Center)

Individual Goals We made individual goals and made it a goal to

target one of the tests to improve the most on. Rachel

Wants to target curl-ups and increase her abdominal muscles because she likes boxing.

Natalie Wants to target side bridge because she thinks

she might have less back problems. Taylor

Wants to target push-ups to because she would like to improve her upper body strength.

Data and Results

4/9/12 4/23/12 5/9/12 5/23/12 5/30/1225

35

45

55

65

75 Curl-Ups

Natalie Taylor Rachel Date

Nu

mb

er

of

Cu

rl u

ps i

n 1

min

ute

Excellent 68-84

Good 59-67

Average 51-58

Poor 42-50

Very Poor 0-41

Data and Results

4/9/12 4/23/12 5/9/12 5/23/12 5/30/120

6

12

18

24

30Push-Ups

Natalie Taylor RachelDate

Nu

mb

er

of

Pu

sh

-Up

s

Good 30-35

Fair 23-29

Poor 17-22

Very Poor 0-16

Data and Results

4/9/12 4/23/12 5/9/12 5/23/12 5/30/1230

40

50

60

70

80

Side Bridge Right Side

Natalie Taylor Rachel

Date

Nu

mb

er

of

Secon

ds

4/9/12 4/23/12 5/9/12 5/23/12 5/30/1230

40

50

60

70

80

Side Bridge Left Side

Natalie Taylor Rachel

Date

Nu

mb

er

of

Secon

ds

Left Side: 78 secondsRight side: 75 seconds

Conclusions Based on the graphs, we can see that we all improved and

made it to our goals. Our conclusions based on our hypotheses:

Taylor: Based on my observations, my final results showed improvements. My

push-ups increased from 3 to 30, curl-ups increased from 26-53, and my side bridge increased from 56-78 on the right side and 41-76 on the left side.

Rachel: Although I improved, I still got a “low” rating on push-ups. I did very

well on my curl-ups though, which was the area I chose to improve the most on

Natalie: I was happy to see major improvements on all the fitness assessments.

I am happy that I made it into the “good” or “average” category for each of the three tests.

Effects of exercise on Skeletal Muscles

Building muscle requires using lower weights and more repetitions

You can see better results when bigger muscle and multiple muscle groups are worked

When building strength, the body releases anaerobic energy It is important to rest in between sets

Adaptions to Exercise When we exhaust our muscles and rest

them, we are allowing adaptations to occur in our body.

If you live a sedentary lifestyle, slowly start gaining muscle. If you work too hard in the beginning, you

can injure yourself

Hypertrophy vs. Atrophy

Hypertrophy “An increase in

the size of muscle fibers, usually stimulated by muscular overload, as occurs during strength training.”

Atrophy “A decrease in the

size of muscle fibers”

Fit and Well, p. 93

Effects of Anabolic Steroids

Effects Increased:

Strength Power Fat free mass Aggression

No effects on endurance

Potential Side Effects Liver damage/tumors Decrease in:

HDL (good cholesterol) Testosterone / sperm Immune system

High blood pressure Breast development in

males Heart disease Increased risk of cancer

Resistance Training Weight bearing and resistance training

strengthen bones which decreases your chances of having osteoporosis. Osteoporosis is the weakening of the

bones Since bones protect our organs, it is

necessary to have strong bones Some people who do resistance training

get chemical changes in their muscles in just two weeks!

OverloadOverload Principle

To continue building muscle you must increase your load using the overload principle.

Applying Overload

You can achieve muscle mass by doing the same number of

repetitions a day progressively increasing

weight in your repetitions When you are using

powerful movements with weights, slow twitch fibers are being used.

Lactic Acid Build-Up Used as an energy source Too much build-up causes fatigue Product of anaerobic respiration

Mitochondria in muscle cells use lactic acid for energy production

Can cause glycosis Training can help with the body’s

production of lactic acid

Energy Sources Used during Physical Activity

Fats and carbohydrates are used as an energy source

Dependent on intensity and duration of exercise Low intensity workouts uses fats High intensity workouts use

carbohydrates Carbohydrates produce glycogen

Glycogen allows for prolonged exercise

Types of Training

Anaerobic

Occurs in the absence of oxygen

High intensity activities

Short bursts of energy Lasts up to 2 minutes

Aerobic

Dependent on the presence of oxygen

Moderate or lower intensity activities

Uses endurance Lasts for longer periods

of time (greater than 2 minutes)

Effects of Aging Loss of muscle strength accelerates at

50 30% decrease in muscle strength 40% decrease in muscle mass

Muscle fibers decrease in numbers (Atrophy) and the muscle cells decrease in size Elderly people benefit from Muscle

endurance training by increasing: VO2 max Muscle hypertrophy Increased strength

Works Cited "Effects of Aging - OrthoInfo - AAOS." Effects of Aging - OrthoInfo - AAOS. Web.

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Weider, Joe. "Overload Training: The Key to Muscular Adaptation." Joe Weiders Muscle & Fitness 1996: 74-. ProQuest Family Health; ProQuest Research Library. Web.

Thomson, Stephanie. "Body Politics." Columbian: 1. Washington State Newsstand. Aug 27 1997. Web.

Krucoff, Carol. "Vary Your Routine to Get Past those Fitness Plateaus." Los Angeles Times: 4. Los Angeles Times; National Newspapers Core. Oct 04 1999. Web.

"Can You Avoid Aches and Pain?" USA Today 1989: 3-. ProQuest Research Library.

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Conis, Elena. "Got a Minute? Fitness that Fits Your Schedule; Short Bursts of Intense Exercise may be just as Effective as Longer Training Sessions." Los Angeles Times: F.8. Los Angeles Times; National Newspapers Core. Jun 13 2005. Web.

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The End

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