Physical Education Department. Bachillerato

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Endurance

TYPES OF ENDURANCE

Concept

Oxygen (O2)

required for

energy?

Dependent on

Energy source

Other factors

Aerobic endurance

Low or medium

intensity exercise over a

long period of time.

Cardiorespiratory system.

Cardio: heart and blood

vessels.

Respiratory: lungs.

Training level.

Mainly fat (this

type of exercise

aids weight loss).

Pulse rate should be between

60%-80% (healthy training

zone).

To improve/maintain fitness

aerobic exercise must be for 20’,

minimum 3 days per week.

An

aer

ob

ic e

nd

ura

nce

Alactic

anaerobic

endurance

High intensity

exercise over a very

short period of time (up

to 10”).

Muscular levels of ATP and

PC

ATP-PC system. The primary system behind

very short, powerful movements

like a baseball hit, a 100m sprint

or multiple jumps.

Very high pulse rate and

breathing rate.

Lactic

anaerobic

endurance

High intensity

exercise over a short

period of time (90”).

Body produces

lactic acid

Level of lactic acid in muscle

fibres (impossible to maintain

effort over a long period).

Individual capacity to tolerate

high intercellular acid levels.

Glucose.

(Glycolitic system)

Activities such as the 400m

sprint require this type of

endurance.

Very high pulse rate and

respiratory rate.

Physical Education Department. Bachillerato

2

TRAINING METHODS

CONTINUOUS TRAINING INTERVAL TRAINING

Continuous running Fartlek Assault courses/fitness trail/full body

workout/complete training

Interval training Circuit training

Long-distance running at a comfortable speed (low to mid intensity).

Target heart rate normally between 140-160 bpm.

Comfortable breathing

Alternating sprinting and jogging (pace and intensity are varied).

140-170 bpm until a peak of 180 bpm.

An outdoor activity using the natural terrain of the countryside e.g. hills.

Running combined with exercises such as jumping, climbing and exercises in groups or pairs.

Runs between distances of 100-400 m interspersed with active recovery target heart rate of 120-140 bpm.

Improves endurance, strength and coordination as well as speed, Agility, balance and muscular endurance.

Exercises different parts of the body.

CLEARLY AEROBIC MORE INTENSE, LESS AEROBIC Combines work with rest intervals. An incomplete heart rate recovery is essential and the objective during rest.

Exercise is done at a higher intensity (IT MEANS MORE ANAEROBIC) than continuous training: between 70% and 80% of Maximum Heart Rate (HRmax)

Low to mid intensity exercises are performed for more than 20’ without rest intervals

Physical Education Department. Bachillerato

3

STRENGTH

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Endurance : REMEMBER MAX Heart Rate formula: 220- age

Continuous training: It involves exercising at low or medium intensity (120-160 bpm)

Fartlek: It involves running without rest and constant changes of pace

Complete training: It is running at different paces and alternated with different types of exercises

Interval Training: it involves intense running (exercise) with intervals that are used for incomplete recovery

Repetitions: This is the same Interval Trainning idea but with full recovery periods

Circuits: it is a combined training system that allow us to train stamina, strength , flexibility or speed with series os between 8 -12 stations

Strength:

Loads with different weights: barbells, dumbbells, pulleys, machines, bars, a companion… PROGRESSIVE OVERLOAD

Circuits

Multi-jumps

Multi- Throws with medicine balls.

Elastic bands

Flexibility:

Ballistic Active or dynamic stretching. It is part of the joint mobility. It uses movement to stretch the muscle between its extremes of range

Static active stretching. It involves taking the joint to the ppoint of tension and holding the position for a minimum of 15-20¨

Static Passive stretching. Muscle stretching is caused by an external force (classmate, gravity) until it reaches the desired position

PNF :

1. Passive joint stretching. 15¨

2. Isometric contraction (no movement) of the stretched muscle. 8¨

3. Further passive stretch again . 15¨

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CLASSIC MODELS OF VOLUME AND INTENSITY DISTRIBUTION IN TRAINING LOADS

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TRAINING MODELS FOR AMATEURS OR NON –TRAINED SPORT PEOPLE

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Physical Education Department. Bachillerato

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ENDURANCE TRAINING PLAN (8 WEEKS)

RUNNING MONDAY WEDNESDAY THURSDAY SATURDAY

WEEK 1

15´ Walking fast

10´ Continuous Running

60% of Max HR.

15´ Walking fast back

home

WEEK 2

WEEK 3

WEEK 4

)

)

WEEK 5

WEEK 6

.

WEEK 7

´ 5´Steady State Running

60% of Max HR

10´ Continuous Running

80% of Max HR

5´walking

10´ Fartlek. 20¨ high

speed after 2’ at 80% of

Max HR

5´Walking

10´ ´Steady State

running 60% of Max HR

WEEK 8

Very important:

1. A training plan is always individual and adapted to your own possibilities and perspectives. 2. Increase TRAINING LOAD progressively following this order:

2.1. First, increase or decrease the number of sessions (maximum 5, minimum2) VOLUME 2.2. Secondly, change the time during I run (more or less) VOLUME 2 3. Thirdly, change the time during I recover. 2.3. Finally,Increase or decrease the pace of running. INTENSITY.

Physical Education Department. Bachillerato

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STRENGTH TRAINING PLAN

MONDAY WEDNESDAY FRIDAY UPPER BODY: arms,

back muscles,

abdominals

Chest, abdominals and

lower body (legs and

gluteus)

Upper and lower

body

WEEK 1

WEEK 2

WEEK 3

WEEK 4

)

WEEK 5

WEEK 6

.

WEEK 7

´

WEEK 8