Discussion: DB: Muscular Endurance

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2022-03-21T10:21:21-07:00

5 COMPONENTS OF FITNESS: MUSCULAR ENDURANCE

Last week we covered the first of the 5 components of fitness when we examined Cardiorespiratory endurance. This week we will cover the 2nd components of fitness: muscular endurance.

Muscular endurance is a muscle’s ability to repeat a movement over time, with continual strength. Rather than measuring the amount of weight a muscle group can move, muscular endurance measures how many times a strength-based exercise can be successfully repeated.

Tests which measure muscular endurance: push up test, pull up test, sit up test

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Important terminology:

Repetitions: Each time a movement is performed it is considered 1 repetition.

Example: 1 push up = 1 repetition; 10 push ups = 10 reps

Sets: A set is a group of reps which rest is provided after completion.

Example: 3 sets of 10 reps of push ups = [10 push ups; rest/ 10 push ups; rest/ 10 push ups; rest/ PUSH UP EXERCISE COMPLETE]

Resistance: Resistance is another word for “weight”. Resistance can be described using the amount of weight in pounds, or by using a percentages of a person’s 1 rep max for each particular lift (similar to calculating the THR for cardiorespiratory endurance). When a person uses only body weight, resistance can be marked as “BWT” to signify that no additional weight was added.

Example: Bench press; 3 sets x 10 reps @ 75% of 1RM

Bench press 1RM = 135 LBS x .75 = 101 LBS

Bench press; 3 sets x 10 reps @ 101 LBS

1 rep max: A person’s 1 rep max is a measure of muscular strength. This is the most amount of weight a person can move in a particular lift for only 1 repetition. Whereas Max Heart Rate is the fastest speed a person’s heart can beat, the 1 rep max is the absolute max effort of a person performing a lift. For this reason, a the 1 rep max = 100% resistance.

Workouts targeting muscular endurance, use low to moderate resistance, high repetitions, and low to moderate number of sets.

FITT FORMULA FOR IMPROVING MUSCULAR ENDURANCE:

FREQUENCY: 3x/ Week Alternating (Upper/Lower Body)

INTENSITY: 50-75% 1RM

TIME: 3-5 SETS X 10-20 REPS

TYPE: RESISTANCE ACTIVITY

EXAMPLES:

BODY WEIGHT

MACHINE WEIGHT

FREE WEIGHTS

DUMBBELLS

BARBELL/PLATES

In addition to these recommendations, muscular endurance training can be done using traditional “set/rep” modes of weight training or body weight work; OR in less traditional forms of exercise such as circuit training OR HIIT (high intensity interval training).

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Message board:

Do now: Not everyone has a set of weights at home. For this reason it will be important to use body weight exercise to provide our resistance. Research “body weight exercises” and list 10 of them on the message board.

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