Lesson 5: Endurance

Learning outcomes:
1. Discuss the fundamental knowledge, facts, and other information about
Endurance Training.

2. Demonstrate the skills, strategies and techniques of the exercises in

Endurance Training.

3. Appreciate the value of Endurance Training by hands on experience and

observing other performers.

Read and Learn

Endurance helps enhance breathing and heart rate through aerobic and
muscular endurance and helps enhance stamina, strength and health as a whole.

Aerobic endurance
Enhance breathing and heart rate: equal distribution of CO2 & O throughout
the body, regular dispense of waste products: CO2 and Lactic Acid. Examples, are
marathon runner and distant cyclist must take aerobic training for over.

Cardiovascular endurance
The capability of the heart and lungs to collaborate during sustained
workloads to provide assistance in generating oxygen and fuel to the body. Concrete
examples would be jogging, cycling and swimming.

Muscular endurance
Enhance to work continuous contracting of muscle for a long span of time and
exerting muscle force for a long period: marathoner and distant cyclist. The capacity
of the muscles to work continuously without fatigue is muscular endurance.
Sample Exercises:
Dynamic Plank (Execution: https://youtu.be/bHOteDDCrLs)
An outstanding core workout is the plank. Almost all the body parts within the
abdominal region, upper and lower portion of the body is enhanced with this
exercise. Plank workout ensures the stabilization of the core.

Steps:
1. Start in the place of the plank, face down on the floor. Supporting the base are
the forearms and toes. Your elbows should be directly below your shoulders with
forearms facing forward.
2. Engage your abdominal muscles, pull your navel against your spine. With no
sagging or twisting, trunk should be strong and body is aligned from top to
bottom. Ensure that the body is not slipping, strengthen the position with the use
of your toes.
3. Hold position and stay still for 30 seconds.
4. Repeat 3 times

Mountain Climbers (Execution: https://youtu.be/bYem5kmkWSE)

Mountain climbers are excellent aerobic exercise for core stability, power and
agility. It is a complete workout routine for the body that strengthens shoulders, arms,
chest, quads and stabilizes your cardiovascular system.

Steps:
1. Starting with a plank stance, ensure weight is equally distributed between hands
and toes.
2. Hands should be aligned with shoulders. Head and back should be straight with
the core engaged in the routine.
3. Push your right leg, as far as you can, into your mouth.
4. Take out one knee, turn legs, and bring in another one.
5. Keep your hips down and run your knees in and out as far and as quickly as you
can. For each change in the leg, inhale and exhale alternately.
6. Execute 12 repetition in each set. Do this for 3 sets

Burpee (Execution: https://youtu.be/_4wtBbYydlE)

Steps:
1. Start in a squat position. Make sure that knees are properly bent, straight back
and feet should be aligned with shoulders.
2. Execute a push up position with your weight placed at the hands and toes
3. Do one pushup, make sure body is proper aligned.
4. Jump back to the starting position and stand, reach above with you palms.
5. Execute 12 repetition for each set. Do this for 3 sets.

Main Task
Perform the 3 exercises such as plank, mountain climbers, and burpees
through video. Follow the steps on how to execute those exercises or you may visit
youtube. Send your videos to our fb page by commenting on my post.
(Deadline: May 7, 2021)
Note: Do not force yourself in doing the exercises to avoid shock or lose of oxygen.

Rubrics
Execution – 2 pts.
Content – 2 pts.
Enthusiasm – 1 pt.
Total – 5 pts.