Endurance refers to the ability to repeatedly perform a physical skill or activity for an extended period of time. There are two main types of endurance: cardio-respiratory endurance required for whole-body activities like running that stress the heart and lungs, and muscular endurance where specific muscles must work continuously like in cycling. Cardio-respiratory endurance can be improved through training methods like continuous running, varied pace running, and interval training. This allows one to work for longer periods with less effort and quicker recovery. Muscular endurance can be built through circuit training that gradually increases time or repetitions at each station.

1. ENDURANCE

2. What is endurance?
Having endurance enables you to
repeatedly perform a skill, or take part
in an activity for a long time.

3. There are two kinds of
endurance:
1. Cardio-respiratory endurance - required in
whole body activities, which increase the
demands on the heart and lungs. Example,
marathon running, football and hockey.
2.Muscular endurance - where a muscle or group
of muscles are required to work continuously.
Exaple, leg muscles in cycling.

4. A high level of Cardio-
Respiratory Endurance allows:
• You to work for a longer period of time before
becoming tired.
• You to maintain a high work level with less effort.
• A quicker recovery after taking part in activity.
• Longer levels of concentration = fewer mistakes

5. How can Cardio-respiratory endurance
be improved?
Through Training
Firstly:
Decide what level of fitness is required
Then:
Find out your ‘training zone’
220 (The body’s max pulse/min) - your age.

6. Types or training:
• ‘continuous running’- gradually increasing
the distance or speed.
• ‘varied pace running’ - steady running
including some sprints.
• ‘interval running’ - running in a set time,
over a set distance, with recovery in
between.

7. What if you do not have enough
energy to keep working?
If the work level is too demanding, and you
cannot supply the working muscles with
enough oxygen, then you are working
‘anaerobic’, (without oxygen). This is
known as ‘oxygen debt’.
Working anaerobic can allow lactic acid to
build up in the muscles, causing pain and
stiffness.

8. How do you improve muscular
endurance?
You can use circuit training
Circuits can be based on:
Time - increasing the time spent at each
station, or decreasing the rest time.
Or
Number - Using a programme based on the
maximum number of repetitions you can
perform at each station

9. Effects Of Training
• More effective lungs (Vital capacity)
• More oxygen reaches the working muscles
(Aerobic threshold)
• Increase in the size of the heart, allowing
more blood to be pumped to the working
muscles (Stroke volume)

10. Fitness training levels

11. flexibility
• Capacity to do movements in a great amplitude
• Factors
- joint mobility
- muscular elasticity
• Types
-active
- passive
- dinamic
- static