Chapter 12 Muscular Endurance Improving Muscular Endurance Pgs

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

Benefits of Muscular Endurance Improves fitness Improves fitness Improves appearance Improves appearance Improves mental health Improves mental health Good posture Good posture Less soreness/injury Less soreness/injury Increases lean body mass and decreases fat Increases lean body mass and decreases fat

FITT Formula for Endurance Frequency: 3 to 6 days a week Frequency: 3 to 6 days a week Intensity: 20%-55% of 1RM Intensity: 20%-55% of 1RM Time: 1-3 sets of reps for each exercise Time: 1-3 sets of reps for each exercise Type: calisthenics, isotonic exercises, and isometric exercises Type: calisthenics, isotonic exercises, and isometric exercises

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

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

Inexpensive Equipment Elastic Bands Elastic Bands Homemade Weights Homemade Weights Exercise Balls Exercise Balls Partner Resistance Exercises Partner Resistance Exercises Core Exercises Core Exercises

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

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

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. 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.

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

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

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

Androstenedione A food supplement sold legally A food supplement sold legally “Andro” is similar to steroids “Andro” is similar to steroids Mark McGwire and Barry Bonds Mark McGwire and Barry Bonds

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

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