SHARKS
Muscular Endurance
Muscular endurance is the
ability of muscles to work
continuously.
To
improve
your
endurance you need
muscle groups for long
at a relatively low
intensity.
muscular
to work
intervals
level of
A rower uses mainly the arms and
shoulders. This is an example of
muscular endurance.
What activities require Muscular
Endurance?
Individual
 http://www.youtube.com/
watch?v=WKIPODXnUYI&
feature=fvw
 Team
http://www.youtube.com/wat
ch?v=uqPXrhli09w
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.
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.
Understanding Standard Fitness Tests
Fitness Test: 30 sec Sit-Up Test.
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•
•
•
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
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?
Circuit Training
Includes



Fixed circuit of set tasks
Multi station circuit. Stations include specific or
general exercises (e.g.. bench jumps, sit-ups, pressups)
Planned circuit focussing on specific fitness
development
Benefits
1.
2.
Develops both general and specific fitness
Progressive overload can be achieved by decreasing
rest intervals or by increasing repetitions of
exercises.
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.
Football Circuit
1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
SHUTTLE RUNS (FORWARDS, THEN BACKWARDS)
SKIPPING
SIDE STEPS
SPRY (GROIN STRETCH) Plyometric
SHUTTLE RUNS
BOUNCE, HEAD
Plyometric
SHADOW HALF VOLLEY
IN & OUTS (FORWARDS, THEN BACKWARDS)
BALL JUMPS Plyometric
UNION JACK
Muscular Endurance Weight Training

Low weights, High repetitions.
Benefits
1.
2.
3.
Develops both general and specific muscles
Develops muscular endurance.
Progressive overload can be achieved through
increasing the weight or the number of
repetitions.
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.
M.E EXAM QUESTIONS
1)
ii)
2)
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
II)
Upper Legs:/1
Upper arm:/1
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