Muscle Endurance

1. Muscle Endurance All Three groups Taylor, Rachel, and Natalie

2. What is Endurance? • Muscular Endurance • “The ability of a muscle to remain contracted or to contract repeatedly for a long period of time” • Cardiorespiratory Endurance • “The ability of the body to perform prolonged, large muscle, dynamic exercise at moderate to high levels of intensity.” -Fit and Well, Page 33

3. Observations • After taking the fitness assessment, we noticed that all our muscle endurance tests (Push-ups, curl-ups, and side bridge) were well below average or in the very poor range.

4. Individual Hypotheses • Taylor: • Hypothesis: If I work out 3 times a week, focusing specifically on muscular endurance, I will improve my curl-ups from 26 in a minute to 30 per minute, and my push-ups from 3 to 6, and my side bridges from 56 seconds to 1:10 on my right side and 41 seconds to 1:00 on my left side.

5. Individual Hypotheses • Rachel: • Hypothesis: If I use my group’s FITT principle, I can increase my muscle endurance by the final fitness assessment. If I keep increasing my overload, my body will continue to adapt. I will be at least average in muscle endurance.

6. Individual Hypotheses • Natalie: • Hypothesis: If I workout 3 times a week, focusing my workouts on my abdominals, lower back muscles, and arm muscles, then I will be able to improve by at least one “fitness level” on each test in the muscle endurance portion of the fitness assessment.

7. Group Goal • We made two general group goals: • We would all work on increasing our muscle endurance and test into (at least) the average range for each test • We would each focus on one test to improve the most on

8. Group FITT Goal • Frequency- • 2- 3 days a week. • Intensity- • Weights should be not too heavy, able to do many repetitions without being to extraneous • Time- • 15-20 repetitions • Start with 3 sets, add more as needed • Type- • Lower back extension, Abdominals, Chest Press, Bicep Curl (all machines found in the Fitness Center)

9. Individual Goals • We made individual goals and made it a goal to target one of the tests to improve the most on. • Rachel • Wants to target curl-ups and increase her abdominal muscles because she likes boxing. • Natalie • Wants to target side bridge because she thinks she might have less back problems. • Taylor • Wants to target push-ups to because she would like to improve her upper body strength.

10. Data and Results

11. Data and Results

12. Data and Results Left Side: 78 seconds Right side: 75 seconds

13. Conclusions • Based on the graphs, we can see that we all improved and made it to our goals. • Our conclusions based on our hypotheses: • Taylor: • Based on my observations, my final results showed improvements. My push-ups increased from 3 to 30, curl-ups increased from 26-53, and my side bridge increased from 56-78 on the right side and 41-76 on the left side. • Rachel: • Although I improved, I still got a “low” rating on push-ups. I did very well on my curl-ups though, which was the area I chose to improve the most on • Natalie: • I was happy to see major improvements on all the fitness assessments. I am happy that I made it into the “good” or “average” category for each of the three tests.

14. Effects of exercise on Skeletal Muscles • Building muscle requires using lower weights and more repetitions • You can see better results when bigger muscle and multiple muscle groups are worked • When building strength, the body releases anaerobic energy • It is important to rest in between sets

15. Adaptions to Exercise • When we exhaust our muscles and rest them, we are allowing adaptations to occur in our body. • If you live a sedentary lifestyle, slowly start gaining muscle. • If you work too hard in the beginning, you can injure yourself

16. Hypertrophy vs. Atrophy Hypertrophy Atrophy “A decrease in the size of muscle fibers” Fit and Well, p. 93 • “An increase in the size of muscle fibers, usually stimulated by muscular overload, as occurs during strength training.”

17. Effects of Anabolic Steroids Effects Potential Side Effects Liver damage/tumors Decrease in: HDL (good cholesterol) Testosterone / sperm Immune system High blood pressure Breast development in males Heart disease Increased risk of cancer • Increased: • Strength • Power • Fat free mass • Aggression • No effects on endurance

18. Resistance Training • Weight bearing and resistance training strengthen bones which decreases your chances of having osteoporosis. • Osteoporosis is the weakening of the bones • Since bones protect our organs, it is necessary to have strong bones • Some people who do resistance training get chemical changes in their muscles in just two weeks!

19. Overload Overload Principle Applying Overload You can achieve muscle mass by doing the same number of repetitions a day progressively increasing weight in your repetitions When you are using powerful movements with weights, slow twitch fibers are being used. • To continue building muscle you must increase your load using the overload principle.

20. Lactic Acid Build-Up • Used as an energy source • Too much build-up causes fatigue • Product of anaerobic respiration • Mitochondria in muscle cells use lactic acid for energy production • Can cause glycosis • Training can help with the body’s production of lactic acid

21. Energy Sources Used during Physical Activity • Fats and carbohydrates are used as an energy source • Dependent on intensity and duration of exercise • Low intensity workouts uses fats • High intensity workouts use carbohydrates • Carbohydrates produce glycogen • Glycogen allows for prolonged exercise

22. Types of Training Anaerobic Aerobic Dependent on the presence of oxygen Moderate or lower intensity activities Uses endurance Lasts for longer periods of time (greater than 2 minutes) • Occurs in the absence of oxygen • High intensity activities • Short bursts of energy • Lasts up to 2 minutes

23. Effects of Aging • Loss of muscle strength accelerates at 50 • 30% decrease in muscle strength • 40% decrease in muscle mass • Muscle fibers decrease in numbers (Atrophy) and the muscle cells decrease in size • Elderly people benefit from Muscle endurance training by increasing: • VO2 max • Muscle hypertrophy • Increased strength

24. Works Cited • "Effects of Aging - OrthoInfo - AAOS." Effects of Aging - OrthoInfo - AAOS. Web. 06 June 2012. <http://orthoinfo.aaos.org/topic.cfm?topic=A00191>. • "The Effects of Aging and Training on Skeletal Muscle." The Effects of Aging and Training on Skeletal Muscle. Web. 06 June 2012. <http://ajs.sagepub.com/content/26/4/598.short>. • "Formats." Changes in Skeletal Muscle with Aging: Effects of Exercise Training. Web. 06 June 2012. <http://ukpmc.ac.uk/abstract/MED/8504850/reload=0;jsessionid=1t2aLc6uPzTxQsjmpmdo.0>. • "Formats." Effect of Aging on Human Skeletal Muscle and Motor Function. Web. 06 June 2012. <http://ukpmc.ac.uk/abstract/MED/8007802>. • "Formats." Metabolism of Substrates: Energy Substrate Metabolism during Exercise and as Modified by Training. Web. 06 June 2012. <http://ukpmc.ac.uk/abstract/MED/3967777>. • "Lactic Acid Does More than Cause Fatigue." About.com Sports Medicine. Web. 06 June 2012. <http://sportsmedicine.about.com/cs/exercisephysiology/a/aa053101a.htm>. • "Lactic Acid in Exercise Aerobic Respiration." LIVESTRONG.COM. Web. 06 June 2012. <http://www.livestrong.com/article/415574-lactic-acid-in-exercise-aerobic-respiration/>.

25. Works Cited • "Result Filters." National Center for Biotechnology Information. U.S. National Library of Medicine. Web. 06 June 2012. <http://www.ncbi.nlm.nih.gov/pubmed/15462613>. • "Additional Variables in a Resistance Training Program." Running & Fitnews 2004: 4-. ProQuest Family Health. Web. • Weider, Joe. "Overload Training: The Key to Muscular Adaptation." Joe Weiders Muscle & Fitness 1996: 74-. ProQuest Family Health; ProQuest Research Library. Web. • Thomson, Stephanie. "Body Politics." Columbian: 1. Washington State Newsstand. Aug 27 1997. Web. • Krucoff, Carol. "Vary Your Routine to Get Past those Fitness Plateaus." Los Angeles Times: 4. Los Angeles Times; National Newspapers Core. Oct 04 1999. Web. • "Can You Avoid Aches and Pain?" USA Today 1989: 3-. ProQuest Research Library. • "How to Keep Bones Strong and Guard Against Osteoporosis." Jet Apr 09 2001: 22-. ProQuest Research Library. • Conis, Elena. "Got a Minute? Fitness that Fits Your Schedule; Short Bursts of Intense Exercise may be just as Effective as Longer Training Sessions." Los Angeles Times: F.8. Los Angeles Times; National Newspapers Core. Jun 13 2005. Web. • Fahey, Thomas D., Paul M. Insel, and Walton T. Roth. Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness. New York: McGraw-Hill, 2011. Print.

26. The End Questions?