1. Improving Muscular Endurance
Chapter 12
Improving Muscular Endurance

2. What is Muscular Endurance?
The ability to contract muscles many times without tiring or to hold one contraction for a long time.

3. Benefits of Muscular Endurance
Improves appearance, fitness, and physical and mental health
Work longer without getting tired
Maintain good posture
Less likely to have backaches, muscle soreness, and muscle injuries
Increases lean body mass and decreases fat
Look and feel better
Decreases resting heart rate to help reduce risk of cardiovascular disease
Strengthens bones

4. FIT Formula for Muscular Endurance
Threshold
Target Zone
Frequency
3 days a week
3-6 days a week
Intensity
20% 1 RM
20-55% 1 RM
Time
1 set of reps for each exercise
1-3 sets of reps for each exercise

5. Guidelines for Muscular Endurance Exercise
Always warm up and stretch gently before exercising.
Breath normally while exercising.
Start with low-intensity exercises and progress slowly.
Use good body mechanics and correct technique.
Meadowdale Mavericks Girl’s Basketball
Team Notebook
Coach Baker

6. Guidelines for Muscular Endurance Exercise
Take your time and 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.
Consider multiple sets.
Meadowdale Mavericks Girl’s Basketball
Team Notebook
Coach Baker

7. Methods of Building Muscle Fitness for Enhanced Performance
Plyometrics-type of exercise designed to improve power
Periodization-way of scheduling your muscle fitness exercise program but not like isometrics or plyometrics.
Interval training-used to increase anaerobic performances such as sprinting, fast swimming, and short bursts of vigorous activity such as soccer, hockey, football, and basketball.

8. What is an Ergogenic Aid?
An ergogenic aid is anything that is done to help you generate work or to increase your ability to do work including vigorous exercise.

9. Types of Ergogenic Aids
Anabolic Steroids-synthetic drugs that resemble the male hormone testosterone.
Androstenedione-food supplement sold legally in some countries and has similar characteristics as steroids to help enhance muscle development.
Creatine-substance manufactured in the bodies of meat-eating-animals including humans. Been said to shorten resting periods which helps one train harder.

10. Other Supplements
Human Growth Hormone-illegal drug that causes premature closure of bones. Can be life-threatening.
Ephedra-FDA banned weight loss product.
Protein supplements-added protein in the diet to help muscle growth and development.

11. Quiz What is muscular endurance?
What is one benefit of muscular endurance?
What is one guideline for muscular endurance exercise?
What is an ergogenic aid?
What is an example of an ergogenic aid?
What are plyometrics?
Is creatine, human growth hormone, andro, or steroids legal?