This document defines and describes different types of endurance. It discusses basic, speed, sprint, and strength endurance based on the nature of activity. It also discusses short, middle, and long time endurance based on duration. The document outlines factors that affect endurance capacity like aerobic capacity and anaerobic capacity. It then describes various training methods to develop endurance like duration load method using constant, alternating and fartlek approaches as well as interval running, repetition training methods.

1. ENDURANCE

2. WHAT IS ENDURANCE ?
◦ “Endurance is characterized by the maintenance of working capacity and by the degree of resistance of the
organism against fatigue and against the influence of unfavorable environment conditions”.
◦ It is also characterized by the pace of recovery after a tiresome activity.
◦ Endurance is the resistance ability to fatigue.
◦ Endurance load causes numerous changes in the function and structure of the organism.
◦ Changes refers to performance of heart, circulation, respiration, and bio-chemical changes in the muscles.
◦ Endurance performance does not depend only on physiological factors but also on the will qualities of the
sportsperson.

3. Forms of Endurance
Endurance can be classified based on the nature of the activity and duration of the activity.
Based on the nature of the activity:
1. Basic Endurance
2. Speed Endurance
3. Sprint Endurance
4. Strength Endurance
Based on the duration of the activity:
1. Short Time Endurance
2. Middle Time Endurance
3. Long time endurance

4. Types of Endurance
Basic Endurance:
It is the ability of the organism to resist against fatigue in the case of endurance loads of medium intensity of
stimulus and mainly aerobic muscular metabolism.
Speed Endurance:
It is the ability of the organism to resist against fatigue in the case of endurance loads of sub-maximum
intensity of stimulus and mainly anaerobic gaining of energy and maximum loss of oxygen.

5. Sprint Endurance:
It is the ability of the organism to resist against fatigue during endurance load of maximum intensity and
maximum motor frequency.
Strength Endurance:
It is the ability of the muscle to get over resistance in the case of loads of medium intensity of stimulus for as
long time as possible.

6. Short Time Endurance:
This ability is required for cyclic activities which last from 45 seconds to two minutes. E.g.; 400 meters run,
800 meters run, few events of swimming, complete performance of few elements in gymnastics, selected
combative sports namely wrestling, judo etc.
Middle Time Endurance:
This ability is needed for cyclic activities continuing between 2 to 8 minutes. E.g.; 1500 meters run, 3000
meters run, few events in swimming, selected combative activities etc.
Long Time Endurance:
This ability is essential for all games and sports and activities continuing for more than eight minutes. E.g.;
Long distance events in track and field and swimming, Ball Games, Racket Games, Kabaddi, KhoKho etc.

7. Factor Affecting Endurance
Endurance capacity:
To enable a person to continue an activity for a prolonged period, continuous flow of oxygen has to be
ensured to the working muscle for liberation of energy. The aerobic capacity of a person can be measured by
the maximum amount of oxygen consumed by the working muscles in one minute (VO2 max)
aerobic capacity:
The aerobic capacity (V02 max) of a person depends upon the following factors:
(a) Amount of oxygen which can be extracted by the blood from the atmosphere.
(b) Amount of oxygen that can be transported from the lungs to the working muscle.
(c) Amount of oxygen taken up by the muscle cells from the blood.
(d) Amount of glycogen stores in the muscles and Liver

8. Anaerobic Capacity:
 Anaerobic capacity is the ability of the organism to perform an activity in the absence of oxygen.
For these activities energy production comes either from breakdown of phosphagen (ATP and CP) or from
glycolysis of muscle glycogen.
The process of production of energy due to breakdown of ATP and CP is termed as a lactic acid mechanism
and production of energy due to glycolysis of muscles glycogen is called lactic acid mechanism.
The amount of phosphagen stores in the muscles is limited and can supply oxygen for high intensity activity
lasting for 8 to 10 seconds.
Hence lactic acid mechanism supports continuance of high speed activities

9. Anaerobic capacity depends upon the following factors:
(a) Adenosine Triphosphate and Creative Phosphate stores in the body (Phosphagen Stores).
(b) Ability of the alkali reserves of the body to neutralize lactic acid (Butter Capacity).
(c) Ability of the individual to tolerate high concentration of lactic acid in the blood and muscles (Lactic Acid
Tolerance).
(d) Amount of oxygen consumed by the working of muscles per minute (V02 max)

10. Economy of Movement:
◦ All the movements are to be efficiently executed and unwanted movements are to be avoided so that
activities are performed with minimum expenditure of energy.
◦ To achieve this, complete technical efficiency is to be ensured.
◦ A sportsperson who can perform an activity with less expenditure of energy can continue with same speed
for longer duration.
Psychological Factors:
In addition to physiological factors, certain psychological factors namely motivation, will power, ability to
tolerate pain and discomfort etc are also important in enabling a sportsperson to continue activity for a
prolonged period.

12. Duration Load Method
This training means includes those methods of endurance training in which uninterrupted
medium to sub-maximum intensity loads are maintained for a relatively longer period of time.
a). Constant Method
This method involves continuous loads administered for a prolonged period of time. In as much
as the loads are continued for a long time, the intensity of running is low. This method has three
variations.
 Slow Constant Method
 Intensity of running such that HR increase from normal to 140 to 160 beats/minute.
 Order to best result, volume of load not be less than 30 minutes.
 Max. duration up to 120 min for trained person.
 Method also enhance will power and determination of the sportsperson.

13. Fast Constant Method
 Intensity of running such that HR increase from normal to 160 to 180 b/m.
 Order to best result, volume of load not be less than 20 min.
 Method is effective for enhancing vo2 max, oxygen extraction ability of the muscles, increased
number and size of mitochondria.
 Method also brings changes in the heart and lungs efficiency.
Varied Pace Method
 Changes in pace is pre plan.
 Duration may last up to 15 to 90 minutes.
 Application of uninterrupted loads but with changes of pace and speed.
 Sportsperson start with fast constant method first and continue for about 15 minutes.
 Then switch over to slow constant method for the remaining 45 minutes.
 Intensity of running such that HR maintained between 140 to 160 beats/minute.
 Beneficial for improving both aerobic and anaerobic capacities.

14. b. Alternating Method
 In this method of endurance training also the load is uninterrupted but the intensity of running is
changed.
 The change of intensity is fixed by the coach.
 In view of the fact that intensity of running and its change is planned by the coach, this method has not
become popular.
 Invariably sportspersons are unable to maintain intensity of running planned by the coach.
c. Fartlek Method
 Fartlek term meaning “speed play”
 It is used to describe cross country runs where the steady speed of ordinary cross country running into
mixture of faster and slower pace.
 Change of intensity depends upon the surface of running, surroundings, condition of the sportsperson,
climate.
 Running of different surfaces, running through the woods, running by the river or sea side, running up
and down the hills.
 Beneficial for improving both aerobic and anaerobic capacities

15.  Change in pace is not pre planned.
 Improve aerobic and anaerobic endurance.
 Intensity 140 to 180 B/Min
 Duration 15 to 90 Min
1. Warm up by jogging for 5 to 10 minutes followed by free hand exercise for different parts of the
body for about 4 to 6 minutes.
2. Run at fast steady pace over a distance 800m to 1200 m.
3. Brisk walking for 5 minutes.
4. Perform easy running, separated by 40 to 50 meters sprints, repeating until symptoms of
fatigue appear.
5. Slow jogging for about 3 to 5 minutes.
An example of training schedule using Fartlek Method

16. 6. Run up the hill with full speed up to 80 to 100 meters. Run down the hill at a jogging pace after
each repetition.
7. Walk for 5 minutes.
8. Run at fast pace for about one minute.
9. Jog about 1 to 1.5 km to limber down.
10. End with stretching exercise
Interval Running Method
 It is the most versatile method of endurance of endurance training.
 Involves repeated efforts at relatively faster pace, separated by measured intervals of
incomplete recovery.
 Intensity of running should be such that the heart rate increase from normal to 170-180
beats/minute.
 Repeated again when HR comes down to 120 beats/minute.
 Training load in this method is best maintained by repeatedly checking the HR.

17. The interval method can be classified as follows:
a. Short Time Interval Method
 Load is between 15 seconds to 2 minutes.
b. Middle Time Interval Method
 Load is between 2 minutes to 8 minutes.
c. Long time interval method
 Load is between 8 minutes to 15 minutes.
The above three variations of interval method can be categorized into intensive internal running (dominated by
high intensity 80% to90%) method and extensive interval running method (dominated by volume of stimulus and
intensity is comparatively less 60% to 80%).
Factors of interval running method:
 Intensity of stimulus (Speed of work).
 Density of stimulus (Interval of recovery).
 Duration of stimulus (Duration of work).
 Frequency of stimulus (Number of repetitions).
 Mode of recovery (Nature of recovery).
 Above factors can be manipulated to increase or decrease the load (Only one or even all the factors).
 Important point to be recognized is the mode of performing recovery.

18. Repetition Training Method
 Methods involves load of high intensity (90 to 100%).
 Separated by interval of complete recovery.
 Best method for developing speed endurance and pace judgment.
 Enhances anaerobic endurance, improving phosphagen stores, lactic
acid tolerance and non oxidative enzymes.
 Duration 3 to 8 seconds/ 20 to 70 meters.
 Recovery 2 to 3 min between repetition.

19. Competition and Test Method
 This method is also effective for improving specific endurance and
several psychological characteristics important for good endurance
performance.
 In this method games and sports are played for the actual duration at
competitive intensity.
 Games are also played for slightly longer and shorter duration.
 With the increase and decrease in duration, the intensity is slightly
adjusted to make the load effective.
 Actual, over and under distance are also covered at high intensity in
track and field and swimming.

20. THANK YOU