PE Endurance


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PE Endurance

  1. 1. Standard Grade P.E ENDURANCE
  2. 2. Q.What is endurance? <ul><li>A. Having endurance enables you to repeatedly perform a skill, or take part in an activity for a long time. </li></ul>
  3. 3. There are two kinds of endurance: <ul><li>1. Cardio-respiratory endurance - required in whole body activities, which increase the demands on the heart and lungs. E.g, marathon running, football and hockey. </li></ul><ul><li>2. Muscular endurance - where a muscle or group of muscles are required to work continuously. E.g, leg muscles in cycling. </li></ul>
  4. 4. A high level of Cardio-Respiratory Endurance (CRE) allows: <ul><li>You to work for a longer period of time before becoming tired. </li></ul><ul><li>You to maintain a high work level with less effort. </li></ul><ul><li>A quicker recovery after taking part in activity. </li></ul><ul><li>Longer levels of concentration = fewer mistakes </li></ul>
  5. 5. Q. How can Cardio-respiratory endurance be improved? <ul><li>A. Through Training </li></ul><ul><li>Firstly: </li></ul><ul><li>Decide what level of fitness is required </li></ul><ul><li>Then: </li></ul><ul><li>Find out your ‘training zone’ </li></ul><ul><li>220 (The body’s max pulse/min) - your age. </li></ul><ul><li>Example - 220 - 14 = 206 is MHR </li></ul><ul><li>For aerobic training, work for at least 20mins, 3 times per week,at between 60%-85% of your maximum heart rate. </li></ul>
  6. 6. Types or training: <ul><li>‘ continuous running’ - gradually increasing the distance or speed. </li></ul><ul><li>‘ varied pace running’ (‘Fartlek’) - steady running including some sprints. </li></ul><ul><li>‘ interval running’ - running in a set time, over a set distance, with recovery in between. </li></ul>
  7. 7. What if you do not have enough energy to keep working? <ul><li>If the work level is too demanding, and you cannot supply the working muscles with enough oxygen, then you are working ‘ anaerobically ’, (without oxygen). This is known as ‘oxygen debt’. </li></ul><ul><li>Working anaerobically can allow lactic acid to build up in the muscles, causing pain and stiffness. </li></ul>
  8. 8. Q. How do you improve muscular endurance? <ul><li>A. You can use circuit training </li></ul><ul><li>Circuits can be based on: </li></ul><ul><li>Time - increasing the time spent at each station, or decreasing the rest time. </li></ul><ul><li>Or </li></ul><ul><li>Number - Using a programme based on the maximum number of repetitions you can </li></ul><ul><li>perform at each station </li></ul><ul><li>N.B Remember to re-test and increase your workload </li></ul>
  9. 9. Effects Of Training <ul><li>More effective lungs (Vital capacity) </li></ul><ul><li>More oxygen reaches the working muscles (Aerobic threshold) </li></ul><ul><li>Increase in the size of the heart, allowing more blood to be pumped to the working muscles (Stroke volume) </li></ul>
  10. 10. Here are some questions to try: <ul><li>Q. Which two statements from below about muscular endurance are correct? </li></ul><ul><li>A)Footballers need muscular endurance to help them shoot. </li></ul><ul><li>B)Rowers need muscular endurance in their arms. </li></ul><ul><li>C)Muscular endurance in the legs will allow a cyclist to work longer. </li></ul><ul><li>ANSWER: B and C </li></ul>
  11. 11. Q. Which of the following statements about the effects of exercise are true? <ul><li>A)The size of the heart increases. </li></ul><ul><li>B)The lungs become smaller. </li></ul><ul><li>C)The lungs become more efficient and can take in more oxygen. </li></ul><ul><li>D)Your maximum heart rate increases. </li></ul><ul><li>ANSWER: A and C </li></ul>