Chapter 12 Muscular Endurance

1
Chapter 12Muscular Endurance

• Improving Muscular Endurance
• Pgs 201-218

2
Muscular Endurance

• Muscular Endurance is the ability to contract
  muscles many times without tiring or to hold a
  contraction for a long time
• You can have good muscular endurance in one body
  part and not in another (legs vs. arms)

3
Benefits of Muscular Endurance

• Improves fitness
• Improves appearance
• Improves mental health
• Good posture
• Less soreness/injury
• Increases lean body mass and decreases fat

4
FITT Formula for Endurance

• Frequency 3 to 6 days a week
• Intensity 20-55 of 1RM
• Time 1-3 sets of 11-25 reps for each exercise
• Type calisthenics, isotonic exercises, and
  isometric exercises

5
Circuit Training

• Circuit training involves moving from one
  exercise station to another with short breaks
  between stations
• Circuit training can be done with little or no
  equipment

6
Guidelines

• Warm-up and stretch first
• Breathe normally
• Start with low intensity and progress slowly
• Use proper technique
• Take your time
• Move through full ROM
• Avoid same muscles in consecutive exercises
• Exercise specific muscle groups
• Vary the routine to prevent boredom
• Consider multiple sets

7
Inexpensive Equipment

• Elastic Bands
• Homemade Weights
• Exercise Balls
• Partner Resistance Exercises
• Core Exercises

8
Plyometrics

• Plyometrics is a type of exercise to improve
  power (jumping, speed, etc.)
• Plyos involve hopping and jumping drills

9
Periodization

• Periodization is simply a way of scheduling your
  exercise program
• You schedule different periods of exercise
• During each period, you change the way you do
  your exercise

10
Interval Training

• Interval training involves short sprints and high
  intensity exercise followed by rest periods
  (example 2-3 minutes of intense jump rope,
  followed by 2 minutes of light walking) Repeat
  several times.

11
Ergogenic Aids

• An ergogenic aid is anything done to help you
  increase your ability to work or exercise
• Some ergogenic aids are drugs, while others are
  food supplements

12
Anabolic Steroids

• Steroids are synthetic drugs that resemble the
  male hormone testosterone
• Sometimes steroids are prescribed by doctors
• Steroids increase muscle size and strength

13
Anabolic Steroids

• Steroids are illegal and harmful!
• Steroids can stunt bone growth in teens
• Side effects include acne, hair loss, deep voice,
  infertility, etc

14
Androstenedione

• A food supplement sold legally
• Andro is similar to steroids
• Mark McGwire and Barry Bonds

15
Creatine

• Creatine is manufactured in the body
• It is needed for anaerobic exercise
• It is legal and sold in stores
• Little info known about side effects

16
Other Supplements

• HGH (human growth hormone) is illegal and causes
  premature closure of bones. Can be deforming
• Ephedra was in weight loss products and athletic
  enhancing products. It is dangerous to the
  nervous system and heart.