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Local Muscular Endurance LME Definition of LME The ability to use the same muscles or a group of muscles repeatedly without tiring.
Fitness Tests for LME Upper Body - Bent arm test - 1 min sit-up test Lower Body - 1 min step up test - 1 min sit up testNB Fitness tests must be carried out before a training programme then after 4-6 weeks the exact same test must be carried out again to establish if progress has been made.
Methods of training for LME Circuit training Consists of working at different exercise stations that work different parts of the body. E.g. sit-up, step-up, bicep curl Weight Training Lifting Free Weights or Weight Machines doing high repetitions with low sets. E.g. 2sets of 15repitions.
Applying F.I.D.A & S.P.O.R to aLME Training Programme Frequency – at least 3 x time Intensity – work at 50% of 1 repetition maximum Duration – 20minutes Activity - Circuit / Weight Training Specificity – specific to the activity, current fitness levels and the specific muscles that need to be improve (e.g. quadriceps for football)
Applying F.I.D.A & S.P.O.R to aLME Training Programme Progression / Overload – Need to apply greater demands on the body by steadily increasing the training programme. Need to increase either Frequency, Intensity or duration. Reversibility – Don’t use it you lose it!
Benefits of LME Allows repeated movements without fatigue setting in Keeps quality throughout activity Helps keep co-ordination Keeps balance Keeps skills consistent