2. ENDURANCE
Endurance is the resistance ability to fatigue.
Endurance is characterized by the maintenance of
working capacity and by the degree of resistance of
the organism against 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
changes.
3. Glycolysis-In Greek, ‘glycos’ means sweet and ‘lysis’ means degradation.
Glycolysis-the breakdown of glucose by enzymes, releasing energy and
pyruvic acid.
Glycolysis is a metabolic process that occurs during aerobic and anaerobic
respiration of living organisms, within the cytoplasm. It is a sequence of
ten enzyme-catalyzed chemical reactions during which glucose is broken
down into two molecules of pyruvate.
Oxydation-
13. CONTINUOUS METHOD
Termed as duration load methods
Included those methods of trg. which uninterrupted
medium to sub maximal intensity
14. CONTINUOUS METHOD
Slow continuous method
Fast continuous method
Varied pace method
Fartlek method (speed play)
15. SLOW CONTINUOUS METHOD
Intensity of running such that HR increase from
normal to 140 to 160 b/m
Order to best result, volume of load not be less than
30 min.
Max. duration up to 120 min for trained person
Method also enhance will power and determination
of the sportsperson
16. SLOW CONTINUOUS METHOD
Intensity 140 to 160 B/Min
Duration 30 min to one hour
Activity cyclic
Repetition 1
17. FAST CONTINUOUS 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 no. and
size of mitochondria
Method also brings changes in the heart and lungs
18. FAST CONTINUOUS METHOD
Intensity 160 to 180 B/Min
Duration 20 min or more
Activity cyclic
Repetition 1
19. VARIED PACE METHOD
Application of uninterrupted loads but with changes
of pace and speed.
Sportsperson start with fast constant method first
and cont. for about 15 min
Then switch over to slow constant method for the
remaining 45 min
Intensity of running such that HR maintained b/t
140 to 160 b/m
Beneficial for improving both aerobic and anaerobic
capacities.
20. VARIED PACE METHOD
Changes in pace is pre plan
Intensity 140 to 180 B/Min
Duration 15 to90 min
21. 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.
22. FARTLEK METHOD
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
23. FARTLEK METHOD
Change in pace is not pre plan.
Improve aerobic and anaerobic endurance
Intensity 140 to 180 B/Min
Duration 15 to 90 Min
24. FARTLEK METHOD
Warm up by jogging for 5 to 10 min
Run at fast steady pace over distance 800m to 1200
m
Brisk walking for 5 min (400)
Perform easy running, separated by 40 to 50m
sprints, repeating until symptoms of fatigue appear
Slow jogging for 3 to 5 min (600m)
25. FARTLEK METHOD
Run up the hill with full speed up to 80 to 100m
Run down the hill at a jogging pace after each
repetition
Walk for 5 min
Run at fast pace for about one minute
Jog about 1 to 1.5 km to limber down
End with stretching exercise
26. INTERVAL METHOD
It is the most versatile method of endurance of
endurance training.
Involves repeated efforts faster pace.
Intensity of running should be such that the heart
rate increase from normal to 170-180 b/m.
Repeated again when HR comes down to 110-
120b/m
Trg load in this method is best maintained by
repeatedly checking the HR
27. INTERVAL METHOD
Improve aerobic and anaerobic endurance
Heart rate should go up to 180 B/Min and next when
HR falls 120 to 130 B/Min
Intensity 60 to 80%
Duration 15 to 90 sec
Repetition many (can up to 50)
Recovery incomplete and active
28. CLASSIFIED
Short time interval method
Load is b/t 15sec to 2 min
Middle time interval method
Load is b/t 2min to 8 min
Long time interval method
Load is b/t 8 min to 15 min
29. Intensive interval method
Dominated by high intensity (80-90%)
Extensive interval method
Dominated high intensity is comparatively less (60-80%)
30. FACTORS OF INTERVAL METHOD
Intensity of stimulus.
Density of stimulus
Duration of stimulus
Frequency of stimulus
Mode of recovery
Above factors can be manipulated to increase or
decrease the load.
Imp point to be recognized is the mode of
performing recovery
31. REPETITION METHOD
Methods involves load of high intensity
Separated by interval of complete recovery
Best method for developing speed endurance
Enchances anaerobic capacity, improving
phosphogen stores, lactic acid tolerance.
32. REPETITION METHOD
Improve anaerobic endurance
Intensity 90 to 100%
Duration 3 to 8 sec/ 20 to 70 meters
Recovery 2 to 3 min b/t repetition
33. DIFFERENCE
Interval method
70-80 intensity
1-3min density
1-10min duration
High frequency
Walk recovery
Rep trg. method
90-100%
2-10 min
10 sec- 2min
Low
Walk
