Cardiovascular Endurance
Endurance Training Systems • Continuous Systems: Physical exertion without pause. - Harmonic: without change of pace - Variable: with change of pace • Fractional Systems: Physical exertion with pause. - Interval :pause does not allow me to fully recover - Repetitions: pause does allow me to fully recover
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Running Natural Circuit Fartleck Aerobic Interval-Training Circuit-Training Running on hills Repetition Training Walking,Jogging Cycling, Sports, etc.
What is the objective of endurance training? to develop the energy production systems to meet the demands of the event.
• What are the energy production systems? • •
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Adenosine triphosphate (ATP) is a chemical compound that supplies energy for muscular contraction. Actively contracting muscles obtain ATP from glucose stored in the blood stream and the breakdown of glycogen stored in the muscles. Exercising for long periods of time will require the complete oxidation of carbohydrates or free fatty acids in the mitochondria.
What types of endurance are there? • The types of endurance are aerobic endurance, anaerobic endurance, speed endurance and strength endurance. A sound basis of aerobic endurance is fundamental for all events.
Aerobic Endurance •
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During aerobic (with oxygen) work, the body is working at a level that the demands for oxygen and fuel can be meet by the body's intake. The only waste products formed are carbon dioxide and water which are removed by sweating and breathing. Aerobic endurance can be sub-divided as follows: - Short aerobic - 2 minutes to 8 minutes (lactic/aerobic) -Medium aerobic - 8 minutes to 30 minutes (mainly aerobic) -Long aerobic - 30 minutes + (aerobic) Aerobic endurance is developed using continuous and interval running.
Anaerobic Threshold • The point at which lactic acid starts to accumulates in the muscles, is considered to be somewhere between 80% and 90% of your maximum heart rate and is approximately 40 beats higher than the aerobic threshold. Your anaerobic threshold can be determined with anaerobic threshold testing.
Speed endurance •
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Is used to develop the co-ordination of muscle contraction. Repetition methods are used with a high number of sets, low number of repetitions per set and intensity greater than 85% with distances covered from 60% to 120% of racing distance. Competition and time trials can be used in the development of speed endurance. Example:
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Pyramids - 200m, 300m, 400m, 300m, 200m (frp) [3', 4', 5', 4'] Up the clock - 600m, 700m, 800m (frp) [8'] Down the clock - 800m, 700m, 600m (frp) [8'] Differentials - 4 x 400m (1st 200m 32", 2nd 200m 28") [8'] Over distance - 4 x 1200m (srp) [8'] Under distance - 2 x (3 x 400m) (frp) [3', 8'] Quality - 3 x 600m (rp) [8']
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Strength endurance • Is used to develop the athlete's capacity to maintain the quality of their muscles' contractile force. • All athletes need to develop a basic level of strength endurance. • Examples of activities to develop strength endurance are - circuit training, weight training, hill running, harness running, Fartlek etc.
Muscular Endurance: The ability to sustain a muscle contraction for a long period of time or to contract a muscle over and over again. Long bike ride, keeping good posture, walking upstairs, canoeing, swimming, carrying groceries, and lifting lightweights for a long time. How long you can hold a weight is a measure of your muscular endurance.
The Circuit Training Routine •Warm-up - 5 to 10 minutes on a stationary bike, treadmill or similar. •Abdominal crunches - Include some side twists for extra burn. •Bench press/chest press machine - 8 to 10 reps. •Dips/dip machine - 8 to 10 reps. Don't overstretch the shoulders at the bottom. •Chins/lat pulldown machine - 10 to 12 reps. •Seated rows - 10 to 12 reps. Be careful to keep a straight back. •Dumbbell shrugs - 8 to 10 reps. Use wrist straps if your forearms get tired too soon. •Barbell bicep curls - 8 to 10 reps. •Squats - 10 to 12 reps. Use a weightlifting belt for safety. •Leg press machine - 8 to 10 reps. •Calf press machine - 8 to 10 reps. Alternate standing and seated machines if you can.
What Is Your Target Heart Rate Zone? •
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In order to figure out which zone you are in you can use the KARNOVEN FORMULA, which in basic terms is 220- your age! Or to make it a bit more precise you can incorporate you resting heart rate as well! Here is the formula for a 25 year old with a resting heart rate of 65: 220 – 25 = 195 195 – 65 (resting heart rate) = 130 130 x 65 % = 84.5 (lower end) 0r 85% (higher end) =110.5 84.5 + 65 = 149.5 110.5 + 65 =175.5. Therefore to work out between 65% and 85% or your maximum heart rate you would train between 149.5 and 175.5! To work out your resting heart rate the best method is when you wake up in the morning take for pulse for 15 seconds then multiply by four! It is most accurate in the morning as you have not yet had any caffeine or stress!
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Note: This material was prepared by Victor E. Rodríguez Rodríguez for the Bilingual Section of Physical Education (English) of the IES. A Guía, Vigo. I used images from of http://www.flickr.com/ and http://www.google.es/ imghp?hl=es&tab=wi sites, and in all the images I have added their reference. In this work, I have also included portions of the text of the different sites, which are reflected in the bibliography at the end of the text . This material was elaborated for exclusively educational purposes and noncommercial uses.
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Nota: Este material foi elaborado por Víctor E. Rodríguez Rodríguez para a Sección Bilingüe de Educación Física (inglés) do IES. A Guía de Vigo. Utiliceí imáxenes de lugares web (http://www.flickr.com/ e http:// www.google.es/imghp?hl=es&tab=wi ) e en todas ellas engadín a súa referencia. Neste traballo, tamén incluín porcións de texto de diferentes páxinas web, reflectidas na bibliografía ao final do texto. Este material foi elaborado con fins exclusivamente didácticos e sen uso comercial.