2. 1. Review guidelines for muscular
endurance exercises
2. Design a circuit training program to
develop muscular endurance
3. 1. Name as many sports as you can
think of that require muscular
endurance.
2. How is muscular endurance
developed?
4. FITT Guidelines Muscular Endurance
Frequency 3 to 6 days/week
Intensity 20 to 50% of 1 RM
Time 1 to 3 sets of 10 to 25 repetitions
Type of Exercise Calisthenics (body weight) or
Resistance training (weights/machines)
5. What guidelines would you
give a subject prior to
beginning a muscular
endurance program?
PROPERTY OF PIMA COUNTY JTED, 2010 3
6. 1. Warm up and stretch prior to exercise
2. Perform each exercise in order
3. Breathe normally while exercising
3. Start with low-intensity exercises and progress
slowly to higher-intensity exercises
4. Use proper body mechanics and good techniques to
avoid injuries
5. Move through a full range of motion
6. Avoid working the same muscle groups in
consecutive exercises
7. 7. Exercise each specific muscle group
8. Vary your exercise routine to avoid boredom
9. If the circuit is too difficult, do as many repetitions
as possible, then walk or jog until the next exercise
10. If the circuit is too easy, complete multiple sets
(rather than one set to exhaustion) or repeat the circuit
(up to 3 times)
11. For each exercise, write on your record sheet the
number of reps you completed in 1 minute (up to 20
reps)
11. Exercise Number of repetitions
Start with warm-up and
stretching
1. Stride jump 20 repetitions
2. Side leg raise (right leg) 20 repetitions
3. Side leg raise (left leg) 20 repetitions
4. Trunk (upper back) lift 20 repetitions
5. Bridging 20 repetitions
6. Push-up or modified
push-up 15 repetitions
7. Curl-up with twist 20 repetitions
8. High knee jog 20 repetitions
9. Prone arm lift 20 repetitions
End with cool-down and
stretch
12. This program consists of 9 stations
Each station is performed for 1 minute or until the
recommended number of repetitions are completed –
whichever occurs first
Advantages of circuit training:
Requires little or no equipment
Quick - each station lasts for 1 minute
Multiple options for each station
Disadvantage of circuit training:
High number of reps often leads to performing exercises
incorrectly (due to fatigue)
13. Muscle groups: legs and arms + cardiovascular fitness
Stand with left leg forward and right leg back. Hold
right arm at shoulder length in front of body and left
arm straight back.
Jump, moving right foot forward and left foot back.
Arms switch position when feet change places
Feet should be 18 to 24” apart.
Continue jumping, alternating feet and arms.
15. Muscle groups: hip and thigh muscles
Lie on left side and use arms for balance.
Lift the right leg 45 degrees, keeping the knee pointing
forward. Don’t let the leg rotate.
Lower your leg, then repeat the movement. Use an
ankle weight to increase the intensity.
Switch and repeat the exercise with the left leg.
17. Muscle group: upper back
Lie facedown (prone) with hands intertwined behind
your neck.
Pull your shoulder blades together, raise your elbows off
the floor, then lift your head and chest off the floor.
Arch the back until the sternum clears the floor.
Lower your trunk and repeat the exercise.
You may need to place your feet under a bar or have
someone hold them down.
19. Muscle group: glutes and hamstrings
Lie on your back with knees bent and feet close to
glutes.
Contract glute muscles. Lift the hips and raise your back
off the floor until the hip joint is straight.
Lower your hips to the floor and repeat the exercise.
◊Do not overarch your lower back.◊
21. Muscle groups: pectorals and triceps
Lie prone on a mat or carpet with hands under your
shoulders, fingers spread, and legs straight. Legs should
be slightly apart with toes tucked under.
Push up until your arms are straight. Keep your legs and
back straight so your body forms a straight line.
Lower your body by bending your elbows until they are
parallel to the floor, then push up until arms are fully
extended.
Repeat, alternating between full extension and
90°flexion positions.
22. ◊Do not allow the hips to sag or bend at the hips more
than 5 degrees.◊
If you cannot complete 20 reps of the standard push-up,
try a modified version where the knees stay on the floor.
25. Muscle groups: abdominal and oblique muscles
Lie on your back with knees bent to 90 degrees and feet
flat on the floor. Extend arms down along the sides.
Flatten lower back to the floor. Tuck chin and lift head.
Then raise shoulder blades, twisting to the left and
reaching with both arms outside left leg. Curl up until
both shoulder blades are off the floor.
Curl down to the starting position and repeat the
exercise, twisting to the right. Continue alternating
right and left twists.
Flatten lower back and tuck your chin as you curl up and
curl down. Don’t hold your feet down.
27. Muscle group: muscles of arms and legs + cardiovascular
fitness
Jog in place. Try to lift each knee so that the upper leg is
parallel with the floor.
Count 1 each time the right knee touches the floor.
Try to do 1 to 2 steps per second.
29. Muscle groups: back and shoulder muscles; prevents
poor posture
Lie prone on floor with arms extended and held against
your ears.
Keep forehead and chest on floor and lift arms so the
hands are 6 inches off the floor.
Lower arms and then repeat the exercise. Keep your
arms held against ears and elbows straight.
31. 13
14
48
37
23
21
18
In 12 words or less,
summarize the most
important aspects from
today's lesson.
PROPERTY OF PIMA COUNTY JTED, 2010 31
Editor's Notes
3. Think-pair-share
teacher presents a question
teacher gives wait time for student to form answer
teacher instructs students to share their answer with a partner
teacher calls on non-volunteers to share with the class
1. Hand signals:
thumbs up or thumbs down to indicate agreement or disagreement
use fingers to indicate a number selection such as “Which is the correct solution one, two or three?”
teacher gives feedback to the students
1. Hand signals:
thumbs up or thumbs down to indicate agreement or disagreement
use fingers to indicate a number selection such as “Which is the correct solution one, two or three?”
teacher gives feedback to the students
1. Hand signals:
thumbs up or thumbs down to indicate agreement or disagreement
use fingers to indicate a number selection such as “Which is the correct solution one, two or three?”
teacher gives feedback to the students
26. 12 Word Summary
in 12 words or less, summarize the most important aspects from today's lesson
teacher uses a strategy to check all
