Muscular Endurance

1. Muscular Endurance SHARKS

2. Muscular Endurance Muscular endurance is the ability of muscles to work continuously. To improve your muscular endurance you need to work muscle groups for long intervals at a relatively low level of intensity. A rower uses mainly the arms and shoulders. This is an example of muscular endurance.

3. What activities require Muscular Endurance? Individual http://www.youtube.com/watch?v=WKIPODXnUYI&feature=fvw Team http://www.youtube.com/watch?v=uqPXrhli09w

4. The Effects of Increased Muscular Endurance on the Body Improved muscular endurance should ensure that you have better muscle tone and posture. Adv: This often means that you are able to complete skills more effectively (improved control and fluency), especially when you get tired.

5. Sit Up Test Protocol • Subject lies on their back, knees bent, feet hip width apart with arms straight and by their sides, fingers straight. • Lift shoulders and chest off the ground, keeping arms straight and on the ground to touch the rod for each curl-up. • Return to start position between each repetition. • Test score is the number of recorded touches in 30 seconds.

6. Understanding Standard Fitness Tests Fitness Test: 30 sec Sit-Up Test. Fitness testing gives you specific information which you can: • Compare your results with peers • Compare with Norms (National Average) • Easy to set up and do • After re-testing it allows you to see if you have improved

7. Training to Improve your Muscular Endurance Overloading muscles in training will provide more oxygen for muscle groups. Over time, your ability for muscles to cope with greater work will improve. Can you think of different methods of improving your muscular endurance?

8. Circuit Training Includes • Fixed circuit of set tasks • Multi station circuit. Stations include specific or general exercises (e.g.. bench jumps, sit-ups, press-ups) • Planned circuit focussing on specific fitness development Benefits • Develops both general and specific fitness • Progressive overload can be achieved by decreasing rest intervals or by increasing repetitions of exercises.

9. Circuit Training When designing a circuit program you must take into account: • The number of exercises per muscle group depends on the training effect required. • The desired volume of work to be completed during a training session. • The desired intensity of effort. • The structure of the program.

10. Football Circuit 1) SHUTTLE RUNS (FORWARDS, THEN BACKWARDS) 2) SKIPPING 3) SIDE STEPS 4) SPRY (GROIN STRETCH) Plyometric 5) SHUTTLE RUNS 6) BOUNCE, HEAD Plyometric 7) SHADOW HALF VOLLEY 8) IN & OUTS (FORWARDS, THEN BACKWARDS) 9) BALL JUMPS Plyometric 10) UNION JACK

11. Muscular Endurance Weight Training • Low weights, High repetitions. Benefits • Develops both general and specific muscles • Develops muscular endurance. • Progressive overload can be achieved through increasing the weight or the number of repetitions.

12. The Effects of Increased Muscular Endurance on the Body There are many performance benefits of muscular endurance. Some of these benefits will be specific to different activities, but in general improved muscular endurance should ensure that you have better muscle tone and posture. This often means that you are able to complete skills more effectively (improved control and fluency) when you begin to get tired.

13. M.E EXAM QUESTIONS 1) Describe what is meant by muscular endurance /2 • Explain how you would measure muscular endurance /2 • Name an appropriate circuit training exercise for each of the muscle groups defined Abdominals: /1 Upper Legs:/1 Upper arm:/1 II) Explain how you would organise your circuit training session to work on your muscular endurance. You may wish to mention factors such as number of stations, duration of activity and recovery between each exercise./3