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Strength Endurance

Strength Endurance. Sammi, Amy, Rachel and Emily. Strength Endurance…. The ability of a muscle or group of muscles to undergo repeated contractions over a period of time and withstand fatigue.

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Strength Endurance

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  1. Strength Endurance Sammi, Amy, Rachel and Emily

  2. Strength Endurance… The ability of a muscle or group of muscles to undergo repeated contractions over a period of time and withstand fatigue Food & Chemicals Used: would be slow release energy that have lots of carbohydrates by having slow release energy food this allows prolonged exercise with out fatiguing. Predominant Energy System – lactic acid (glucose) and aerobic (carbs and fats)

  3. Types of Training • Weight Training – to train for activities that require strength: swimming, rowing. • A Different approach to training will be required – a lighter load or resistance is needed. 3 Sets of 20 repetitions at 50-60% of 1RM with a partial recovery between sets -3 sets x 20 reps x 55% 1RM (partial recovery [1:1/2])

  4. Types of Training • Circuit Training – involves performing a number of callisthenic exercises in succession – press-ups, abdominal curls, step-ups. • Each exercise is usually performed for a set amount of time or a set number of repetitions, and the circuit can be adapted to meet specific fitness requirements of a given sport or activity. • Things to consider when planning a circuit: 1 – the number of participants 2 – their level of fitness 3 – the amount of time, space and equipment that is available.

  5. FITT PRINCIPLE • frequency - train regularly to improve the endurance so your body gets use to it • intensity - the intensity of the training would not be very high (moderate) as the higher the intensity the harder it is to maintain the length of time training for – 3-5 minutes • time - you would training for a along time as this also improves endurance – 30 minutes • type - the type of training can range for many things you would want to focus on improving the endurance in all training areas and not strength

  6. Test – Abdominal Conditioning • Equipment: -Sports Coach UK CD -Stopwatch -CD player -Gym mat • Method: -Participants are required to perform as many sit-ups as possible, keeping in time with the bleeps emitted from the CD. -Get a partner to count the number of sit-ups completed correctly, and time the duration of the work period. -Participants should withdraw from the test when they can no long keep in time to the bleeps, or when the technique noticeably deteriorates.

  7. Advantages -easy to administer with little equipment required -large groups can participate at once -the abdominal muscles can be easily isolated -the test is relatively high in validity and reliability • Disadvantages -correct technique is essential for successful completion of the test, which is difficult to monitor -this is a maximal test and relies to some extent upon the motivation of the performer -it is now recognised that full sit ups should not be completed regularly due to the strain placed on the lower regions of the spine -only tests the strength endurance and the abdominal muscles

  8. Normal Scoring

  9. Muscular Adaptations • Hypertrophy of Slow Twitch muscle fibres • Increased stores of glucose • Increased enzyme activity • Increased glycolytic capacity • Enhanced buffering capacity • Delayed OBLA

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