Muscular Endurance

Definition Muscular endurance is the ability of muscles to work continuously without tiring for a long period of time.

Activities Below are activities which require muscular endurance Rowing Cycling Badminton

Effects on Performance In many activities you require good muscle tone in major working groups for effective performance. i.e. in badminton you require good muscular endurance to move forward and reach up to play shots repeatedly during the game.

Effects on Performance There are many performance benefits of muscular endurance. In general improved muscular endurance should ensure you have better muscle tone and posture. This means you can complete skills more effectively, especially when you get tired.

Effects on Performance Poor muscular endurance leads to fatigue and your muscles will feel tired and heavy. This will mean that you arrive late to play shots and do not complete shots as well as when you are not tired.

Measuring Muscular Endurance There are various tests for measuring muscular endurance. 1 minute Sit-Up test. 

Measuring Initial Levels Of Muscular Endurance Measuring your initial level of muscular endurance enables you to set challenging but achievable targets and you can compare your performance at the end against how you performed at the start.

Training to Improve Muscular Endurance The more often you make a muscle perform, the less likely it is to become exhausted. Overloading muscles will provide more oxygen, and gradually their ability to cope will improve.

Training to Improve Muscular Endurance Circuit Training is an effective way of improving muscular endurance. A circuit would typically include: sit-ups; burpees; press-ups; step ups; shuttle runs and dips. sit-ups burpees press-ups step-ups shuttle runs dips In the circuit you would work different muscles groups immediately after each other to avoid fatigue of specific muscles.

Training to Improve Muscular Endurance Weight Training is another form of training that can be used to improve muscular endurance. For weight training, exercises would involve low weights and high repetitions as the muscular work is endurance based.

Training to Improve Muscular Endurance Using F.I.D Frequency - (how OFTEN) times per week Intensity – (how HARD) - work at 50% of max (low weights) high repetitions (20-30) Duration - (how Long) - minimum of 20minutes

Progressive Overload F - frequency You would exercise more times during the week. I - intensity You would increase the number of repetitions or sets. D – duration You would exercise for longer periods of time.

Practices to Develop Muscular Endurance and Skills Simultaneously Activity – Badminton Practice – The feeder stands at the front of the court and repeatedly lifts the shuttle to the back of the court and the performer repeatedly plays a drop shot. This will improve the performers drop shot as well as their muscular endurance.

Muscular Endurance Questions Q1. What is Muscular Endurance __________________________________________________ Q2. What test is used for measuring muscular endurance? _______________________________________________ Q3. What methods/types of training can be used to improve muscular endurance? ___________________ _________________

Q4. In your Standard Grade course, which skills in different team and individual activities require muscular endurance? Activity Skill _________ Q5. Name a circuit training exercise used to develop muscular endurance in these three muscles groups? Muscle Group Exercise Legs ___________ Stomach ___________ Arms ___________

Q6. Select an activity _________________ Select a muscle group _________________ Describe how your performance improved as a result of endurance training for this muscle group? _______________________________________________

Q7. Muscular endurance can be developed using a training Programme. Select an activity where Muscular Endurance is important. Activity ______________ Select two principles of training from below and explain how you used them to improve the aspect of fitness you have selected above. Frequency Intensity Duration Principle of training 1__________________ Explanation___________________________________________ ____________________________________________________ Principle of training 2__________________ Explanation___________________________________________ ____________________________________________________