Muscle
Endurance
All Three groups
Taylor,
Rachel,
and
Natalie
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
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.
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.
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.
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.
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
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)
Individual Goals


We made individual goals and made it a goal
to target one of the tests to improve the most
on.
Rachel


Natalie


Wants to target curl-ups and increase her
abdominal muscles because she likes boxing.
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.
Data and Results
Curl-Ups
Number of Curl ups in 1 minute
75
Excellent
68-84
Good
59-67
Average
51-58
Poor
42-50
Very Poor
5/30/12
0-41
65
55
45
35
25
4/9/12
Natalie
4/23/12
Taylor
5/9/12
Rachel
5/23/2012
Date
Data and Results
Push-Ups
30
Number of Push-Ups
24
18
Good
30-35
Fair
23-29
Poor
17-22
12
6
0
4/9/12
Very Poor
4/23/12
5/9/12
5/23/2012
Date
Natalie
Taylor
Rachel
5/30/12
0-16
Data and Results
Side Bridge Right Side
80
80
70
70
Number of Seconds
Number of Seconds
Side Bridge Left Side
60
50
60
50
40
40
30
4/9/12
30
4/9/12
4/23/12
Natalie
5/9/12
Date
5/23/2012
Taylor
Rachel
Left Side: 78 seconds
Right side: 75 seconds
5/30/12
4/23/12
5/9/12
Date
5/23/2012
Natalie
Taylor
Rachel
5/30/12
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:


Rachel:


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.
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.
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
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
Hypertrophy vs. Atrophy
Hypertrophy
 “An
increase in the
size of muscle
fibers, usually
stimulated by
muscular overload,
as occurs during
strength training.”
Atrophy
 “A
decrease in the
size of muscle
fibers”
 Fit
and Well, p. 93
Effects of Anabolic Steroids
Effects
 Increased:




Strength
Power
Fat free mass
Aggression
 No
effects on
endurance
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
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!
Overload
Overload Principle
 To
continue building
muscle you must
increase your load
using the 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.
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
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
Types of Training
Anaerobic
 Occurs
in the
absence of oxygen
Aerobic
 Dependent
on the
presence of oxygen




High intensity activities
Short bursts of energy
Lasts up to 2 minutes


Moderate or lower
intensity activities
Uses endurance
Lasts for longer periods of
time (greater than 2
minutes)
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
Works Cited







"Effects of Aging - OrthoInfo - AAOS." Effects of Aging - OrthoInfo - AAOS. Web. 06
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"The Effects of Aging and Training on Skeletal Muscle." The Effects of Aging and
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<http://ajs.sagepub.com/content/26/4/598.short>.
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<http://ukpmc.ac.uk/abstract/MED/8504850/reload=0;jsessionid=1t2aLc6uPzTxQsjm
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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-aerobicrespiration/>.
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>.
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ProQuest Family Health. Web.
Weider, Joe. "Overload Training: The Key to Muscular Adaptation." Joe Weiders
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The End
Questions?