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Muscular Endurance Cardiovascular Endurance. Definitions. ‘Muscular Endurance is the Ability of the Muscles, or Group of Muscles, to Keep Working against a Resistance’ ‘Cardiovascular Endurance is the Ability of the Heart and Lungs to Keep supplying Oxygen to the Working Muscles’

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Muscular endurance cardiovascular endurance l.jpg

Muscular Endurance

Cardiovascular Endurance


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Definitions

‘Muscular Endurance is the Ability of the Muscles, or Group of Muscles, to Keep Working against a Resistance’

‘Cardiovascular Endurance is the Ability of the Heart and Lungs to Keep supplying Oxygen to the Working Muscles’

  • Endurance is sometimes called STAMINA


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Muscular Endurance

  • The amount of Dynamic Strength you have is Related to the amount of Muscular Endurance

  • When a Muscle is no longer able to Continue Working Properly it is called MUSCULAR FATIGUE

  • When this Occurs the Muscles Literally stop Working

  • Do as many press-ups as you can until you physically can’t do anymore this shows how much muscular endurance you have in your biceps and triceps…


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Muscular Endurance

  • What did your Muscles feel like as Muscular Fatigue set in?

    • Tired

    • Ache

    • Heavy

    • Stopped Working

  • You Improve your Muscular Endurance by increasing your Dynamic Strength

  • This is done by doing Weight Training

  • How could you improve your Muscular Endurance at Home over the next Week?


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Muscle Fibres

  • There are two types of Fibre that make up your Muscles

  • Slow Twitch – Keep contracting Slowly for long periods of time e.g. Marathon Running

  • Fast Twitch – Contract Quickly and powerfully but tire quickly e.g. 100m Sprinter

  • Everyone has different quantities of these fibres in their bodies

  • Who has more slow twitch fibres in their muscles?

  • Who has more fast twitch fibres in the muscles?


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Slow Twitch Fibres

Fast Twitch Fibres

Paula Radcliffe

Sprinters


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Cardiovascular Endurance

  • The Heart & Lungs ability to deliver Oxygen to Muscles over long periods of Exercise

  • When you’re Sitting down your Heart beats about 72 times per minute and you’ll Breathe about 14 times

  • This is Enough to Keep your Body working and Keep you Alive!

  • As soon as You Exercise the Muscles need more Oxygen – Heart Rate and Breathing Rate Increases

  • Your ability to keep going is a Measure of your Level of Cardiovascular Endurance


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The Bleep Test is a good test of Cardiovascular Endurance

Count your Resting Heart Rate for 1 minute and write it down

Resting Heart Rate


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Pulse Rate Graph

Calculated Maximum Pulse

Training Zone

(80-90% of max. pulse)

PULSE

Aerobic Zone

(60-80% of max. pulse)

AGE


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Need to Work in the Aerobic or Training Zone for at least 15 minutes

Swimming, Cycling & Jogging are excellent ways of improving Endurance

You need to keep Progressing your Training to Ensure Improvement in Endurance

Pulse Recovery Rate is another way to check Endurance Levels

After Exercise you take your Pulse every minute

Count how many minutes it takes to get back to your Resting Heart Rate

The Lowest Recorded Resting Heart Rate was 16 by a Cross-Country Skier

Improving Endurance


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Aerobic Energy minutes

Where the Body uses Oxygen to Produce Energy

Allows the Body/Muscles to work for Long Periods of Time

Activity happens at a Steady Speed

For Example:

Marathon Running

Long Distance Swimming

Cross-Country Skiing

Long Distance Cycling

Anaerobic Energy

Where the Body can’t use Oxygen to do Physical Activity

The Body/Muscles requires Energy very Quickly

Short Burst of Activity for Short Periods of Time

For Example:

Sprinting

Weight Lifting

Jumping


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