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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 - PowerPoint PPT Presentation
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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
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.
Data and Results
4/9/12 4/23/12 5/9/12 5/23/12 5/30/1225
35
45
55
65
75 Curl-Ups
Natalie Taylor Rachel Date
Nu
mb
er
of
Cu
rl u
ps i
n 1
min
ute
Excellent 68-84
Good 59-67
Average 51-58
Poor 42-50
Very Poor 0-41
Data and Results
4/9/12 4/23/12 5/9/12 5/23/12 5/30/120
6
12
18
24
30Push-Ups
Natalie Taylor RachelDate
Nu
mb
er
of
Pu
sh
-Up
s
Good 30-35
Fair 23-29
Poor 17-22
Very Poor 0-16
Data and Results
4/9/12 4/23/12 5/9/12 5/23/12 5/30/1230
40
50
60
70
80
Side Bridge Right Side
Natalie Taylor Rachel
Date
Nu
mb
er
of
Secon
ds
4/9/12 4/23/12 5/9/12 5/23/12 5/30/1230
40
50
60
70
80
Side Bridge Left Side
Natalie Taylor Rachel
Date
Nu
mb
er
of
Secon
ds
Left Side: 78 secondsRight side: 75 seconds
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.
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!
OverloadOverload 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
High intensity activities
Short bursts of energy Lasts up to 2 minutes
Aerobic
Dependent on the presence of oxygen
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 June 2012. <http://orthoinfo.aaos.org/topic.cfm?topic=A00191>. "The Effects of Aging and Training on Skeletal Muscle." The Effects of Aging and
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"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/>.
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.