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This material is all about Muscular Endurance.
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MUSCULAR
ENDURANCEEndurance sports teach us to stay dedicated,
stay focused, and also to understand that were going to have ups and downs, but you need to
keep running right through them.
Muscular endurance is defined as the ability to perform a specific amount of work for an
extended period of time
Exercises that build muscular endurance are designed to improve the amount of effort used
and the duration a specific intensity can be held.
The key to building muscular endurance is to perform high-repetition work-outs of several
types of exercise.
To improve muscular endurance you must repeatedly work and contract the muscle groups
you aim to develop.
Traditionally, muscular endurance programs have used moderate loads lifted for 12-25 repetitions.
Ex. Running, Biking and Playing sports.
Circuit training involves body weight exercise such as sit-ups, press-ups, and squat thrusts.
Circuit training can be adapted to a specific
activity; for example, badminton lunges and
basketball chest passes.
Weight room training involves loading the muscles with exercises like bench presses and leg
extensions. These could be part of a weight room
circuit. Use low weights around 50% of your
maximum lift. The lifts should be repeated many
times, at moderate speed.
PUSH-UPBuilds upper-body strength, and improve muscular endurance
Primary muscles worked for muscular endurance include the chest, triceps, shoulders.
Add variations to build additional muscular endurance: raise one leg, high repetition, etc.
PROCEDURE Start with your head facing the
ground, and feet and hands on the ground.
Lower your chest to the ground and press yourself back to the starting position with arms extended. Repeat
Add variations to increase intensity and build additional muscular endurance
DEAD LIFTS
Commonly associated with heavy weightlifting.
To improve muscular endurance, change weight, sets and repetitions.
PROCEDUREPosition your feet
shoulders-width apart nest to a barbell.
Grip the barbell just outside your legs and keep feet flat, hips back and back straight
Press through the heels as you lift the bar straight up.
SQUATOverhead squat, front squat, back squat, and body weight squat.
Muscular endurance is built in the lower body, hips, core and back.
PROCEDURE Start with feet placed slightly wider
than shoulders width apart.
Move the hips back and down as the feet stay flat on the floor.
Back stays arched and chest stays up.
Lower hips until thighs are parallel to the ground.
BICEPS CURLS
Exercise that works the mid-upper arms.
PROCEDURE Start by standing-up keeping your
spine straight.
Your feet should be even with your hips, spread apart, and toes pointing forward.
Tuck your elbows against your sides and hold the weights palm-up
Bring the weights to your shoulder, breathing out as you do.
RUNNINGCan also build muscular endurance
Muscles that worked while running: quadriceps, hamstrings, calf muscles, abdominals.
PROCEDURE Run
BS APPLIED PHYSICS (GROUP IV) Kayla Joezette Sabigan Jean Pea Kathlyn Mae Edquila Julia Jumalon Diana Marce Valenciano Joshua Chauzer Lomugdang Steven Ricafrente Justin Caraang
Fin.