Chapter 12Chapter 12Muscular EnduranceMuscular Endurance

Improving Muscular Improving Muscular EnduranceEndurance

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Muscular EnduranceMuscular Endurance

Muscular Endurance is the ability to Muscular Endurance is the ability to contract muscles many times without contract muscles many times without tiring or to hold a contraction for a tiring or to hold a contraction for a long timelong time

You can have good muscular You can have good muscular endurance in one body part and not endurance in one body part and not in another (legs vs. arms)in another (legs vs. arms)

Benefits of Muscular Benefits of Muscular EnduranceEndurance

Improves fitnessImproves fitness Improves Improves

appearanceappearance Improves mental Improves mental

healthhealth Good postureGood posture Less soreness/injuryLess soreness/injury Increases lean body Increases lean body

mass and decreases mass and decreases fatfat

FITT Formula for EnduranceFITT Formula for Endurance

Frequency: 3 to 6 days a weekFrequency: 3 to 6 days a week Intensity: 20%-55% of 1RMIntensity: 20%-55% of 1RM Time: 1-3 sets of 11-25 reps for each Time: 1-3 sets of 11-25 reps for each

exerciseexercise Type: calisthenics, isotonic exercises, Type: calisthenics, isotonic exercises,

and isometric exercisesand isometric exercises

Circuit TrainingCircuit Training

Circuit training Circuit training involves moving involves moving from one exercise from one exercise station to another station to another with short breaks with short breaks between stationsbetween stations

Circuit training can Circuit training can be done with little be done with little or no equipmentor no equipment

GuidelinesGuidelines Warm-up and stretch firstWarm-up and stretch first Breathe normallyBreathe normally Start with low intensity and progress slowlyStart with low intensity and progress slowly Use proper techniqueUse proper technique Take your timeTake your time Move through full ROMMove through full ROM Avoid same muscles in consecutive exercisesAvoid same muscles in consecutive exercises Exercise specific muscle groupsExercise specific muscle groups Vary the routine to prevent boredomVary the routine to prevent boredom Consider multiple setsConsider multiple sets

Inexpensive EquipmentInexpensive Equipment

Elastic BandsElastic Bands Homemade Homemade

WeightsWeights Exercise BallsExercise Balls Partner Resistance Partner Resistance

ExercisesExercises Core ExercisesCore Exercises

PlyometricsPlyometrics

Plyometrics is a Plyometrics is a type of exercise to type of exercise to improve power improve power (jumping, speed, (jumping, speed, etc.)etc.)

Plyos involve Plyos involve hopping and hopping and jumping drillsjumping drills

PeriodizationPeriodization

Periodization is simply a way of Periodization is simply a way of scheduling your exercise programscheduling your exercise program

You schedule different periods of You schedule different periods of exerciseexercise

During each period, you change the During each period, you change the way you do your exerciseway you do your exercise

Interval TrainingInterval Training

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

Ergogenic AidsErgogenic Aids

An ergogenic aid is An ergogenic aid is anything done to anything done to help you increase help you increase your ability to work your ability to work or exerciseor exercise

Some ergogenic Some ergogenic aids are drugs, aids are drugs, while others are while others are food supplementsfood supplements

Anabolic SteroidsAnabolic Steroids

Steroids are Steroids are synthetic drugs synthetic drugs that resemble the that resemble the male hormone male hormone testosteronetestosterone

Sometimes steroids Sometimes steroids are prescribed by are prescribed by doctorsdoctors

Steroids increase Steroids increase muscle size and muscle size and strengthstrength

Anabolic SteroidsAnabolic Steroids

Steroids are illegal Steroids are illegal and harmful!and harmful!

Steroids can stunt Steroids can stunt bone growth in bone growth in teensteens

Side effects include Side effects include acne, hair loss, acne, hair loss, deep voice, deep voice, infertility, etcinfertility, etc

AndrostenedioneAndrostenedione

A food supplement A food supplement sold legallysold legally

““Andro” is similar Andro” is similar to steroidsto steroids

Mark McGwire and Mark McGwire and Barry BondsBarry Bonds

CreatineCreatine

Creatine is Creatine is manufactured in manufactured in the bodythe body

It is needed for It is needed for anaerobic exerciseanaerobic exercise

It is legal and sold It is legal and sold in storesin stores

Little info known Little info known about side effectsabout side effects

Other SupplementsOther Supplements

HGH (human growth hormone) is HGH (human growth hormone) is illegal and causes premature closure illegal and causes premature closure of bones. Can be deformingof bones. Can be deforming

Ephedra was in weight loss products Ephedra was in weight loss products and athletic enhancing products. It is and athletic enhancing products. It is dangerous to the nervous system dangerous to the nervous system and heart.and heart.