Chapter

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Chapter 12 Improving Muscular Endurance
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What is Muscular Endurance?

• Muscular Endurance is the ability to contract
  muscles many times without tiring or to hold one
  contraction for a long time
• Example carrying suitcases a long way
• Muscular Endurance vs. Cardiovascular Endurance
• Cardiovascular fitness is the ability of the
  cardiovascular system to function efficiently
  during vigorous activity
• Some activities require both
• example riding a bicycle
• Muscular Endurance vs. Muscular Strength
• Strength how much weight a muscle group can lift
• Example 1 rep max bench press
• Endurance how many times a muscle group can
  repeat an exercise or how long it can hold a
  contraction
• Example How many push-ups in a row you can do

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Benefits of Muscular Endurance

• Benefits of Muscular Endurance
• Improved appearance
• Overall physical fitness
• Physical health
• Mental health
• Being able to work longer without getting tired
• Good posture
• Increases lean body mass and decreases fat
• Decreases resting heart rate

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FIT Formula for Muscular Endurance

• Frequency 3-6 days/wk
• Intensity 20-55 of 1 RM
• Time 1-3 sets of 11-25 reps for each exercise
• EMG (electromyogram) measures muscle
  contractions
• Used by researchers
• Small contractions-muscular endurance
• Harder contractions- muscular strength

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Types of Training for Muscular Endurance

• Types of Exercises utilized to train for Muscular
  Endurance
• Calisthenics
• Resistance Training
• Sports
• Active Aerobics
• Active Recreation
• Circuit Training utilizing these different
  muscular endurance exercises by moving from one
  exercise to another taking short breaks in
  between (Ex Curves for Women)

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Guidelines for Muscular Endurance

• Always warm-up and stretch gently before
  exercising
• Breathe normally. Holding your breath may cause
  abnormal hernia or cause you to black out
• Start with low intensity exercises and progress
  slowly. Too many reps and sets too soon will
  cause muscular soreness and slow your progress.
• Use good body mechanics and correct technique.
  To work a specific set of muscles, the movement
  must be done exactly right or you may actually be
  working the wrong set of muscles or straining
  other body parts.
• Take your times and work rhythmically.

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Guidelines for Muscular Endurance

• Always move through a full range of motion so you
  dont lose your flexibility
• Avoid working the same muscles two consecutive
  exercises
• Exercise each specific muscle group. If there is
  a muscle you dont know how to isolate, ask your
  instructor. Most people tend to neglect muscles
  on the back (triceps and hamstrings).
• Vary your exercise routine to avoid boredom.
  There are many ways to exercise the same muscles
  effectively.

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Building Muscle Fitness Using Inexpensive
Equipment

• Calisthenics exercises that use all or part of
  your body weight as the resistance
• Examples sit-ups, push-ups, squats
• Rubber (Elastic) Band Exercises many exercises
  can be done, vary in resistance
• Examples Curls, presses, extensions, etc.
• Homemade Weights light weights created by
  filling containers around your house for
  resistance
• Examples Cans, bottles, Jugs, Broomsticks, etc.
• Partner Resistance Exercises Partner pushes down
  or back to create extra resistance to normal
  exercises
• Examples Curls, Extensions, Leg Press, etc.

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Building Muscle Fitness Using Inexpensive
Equipment Cont.

• Exercise Balls large air-inflated balls used
  perform exercises to build muscle fitness
  (utilized to improve balance and build stabilizer
  muscles)
• Examples Ball Passes, Wall squats, etc.
• Core Exercises exercises that build the muscles
  of the trunk
• Examples back extensions, different ball
  exercises, leg lifts, etc.

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Methods of Building Muscle Fitness to Enhance
Performance

• Plyometrics type of exercise designed to improve
  power, speed, and explosiveness
• Examples hopping drills, jumping drills, jumping
  onto and off boxes
• Individual should have a high level of
  flexibility and strength before attempting to
  practice
• Periodization way to schedule your muscle
  fitness program in which you change the way you
  exercise
• Example 15 wks of 3-5 times of strength
  training, then 15 wks of endurance training, then
  a combination of the two
• Might be done to improve performance, or do avoid
  boredom
• Interval Training type of training done to
  improve anaerobic performances (sprinting and
  fast sprinting)
• Examples doing high-intensity exercise followed
  by periods of restsprints, lines, etc.

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Ergogenic Aids

• Ergogenic Aids anything that is done to help you
  generate work or to increase your ability to do
  work including performing vigorous exercise
• Anabolic Steroids synthetic drugs that resemble
  the male hormone testosterone
• Prescribed by doctors for certain diseases in
  small doses (poison ivy)
• They are illegal!
• Side-effects
• Hair loss, acne, deepening voice, dark facial
  hair growth in women, constant bad breath,
  reduced sperm count, increased risk of cancer,
  high blood pressure, increased risk of stroke and
  heart attack, mood swings, extreme anger,
  violence

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Ergogenic Aids Continued

• Androstenedione food supplement that is sold
  legally in some countries (U.S. included), but is
  illegal in others
• is converted by the body into a product similar
  to anabolic steroids
• Studies have shown that it has many of the
  harmful side effects as well
• Creatine substance manufactured in the bodies of
  meat-eating animals including humans
• Needed for the body to perform anaerobic exercise
  including many types of progressive resistance
  exercise
• Taken as a supplement, can help body store more
  of it, and allows them to train harder with
  shorter rest periods
• Newer supplement, no long-term effects known,
  although dehydration can be a problem
• Other Supplements
• HGH (Human Growth Hormone) illegal drug that
  causes premature closure of bones and effects can
  be deforming and even life threatening
• Ephedra banned by FDA, was used in weight loss
  products, known to cause several products
  including irregular heart rate and other effects
  on the nervous system and heart

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Protein Supplements

• Body needs protein for growth and development of
  body tissues (including muscle)
• Recommended that 12-15 of calories in a diet
  should come from protein
• Most people get more protein in their diet than
  they need, if not used it is then stored as fat

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Danger of Supplements

• They are not tested by the FDA to make sure that
  they are safe
• Food supplements are not required to have labels
  and great variation exists in the content of
  different products with the same name

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Finding Time for Exercising

• Committed time time spent doing things you have
  to do
• Examples eating, sleeping, dressing, etc.
• Free time time left over when committed time has
  been accounted for
• used to relax and do things you enjoy
• Many people complain that they just dont have
  time to exercise
• 4 Strategies to Manage Time Better
• Keep Track of Your Time
• Analyze Your Time Use
• Decide What to Do with Your Time
• Schedule Your Time (Planner)
• If you dont make time to exercise, plan on
  making time to be sick