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ENDURANCE
TRAINING
Meaning
Forms of Endurance
Factors determining Endurance
Training Methods
ENDURANCE
Endurance is characterized by the
maintenance of working capacity and by the
degree of resistance of the organism against
fatigue and against the influence of
unfavorable environmental conditions. It is
also characterized by the pace of recovery
after a tiresome activity.
Endurance loads cause numerous changes in
the functions and structure of the organism
.These changes refer to the performance of
heart, circulation, respiration, metabolism,
hormonal system and bio-chemical changes in
the muscle cells.
BENEFITS OF ENDURANCE
Endurance is an important conditional
ability. It is primarily determined by
energy liberation processes. The ability
of the individual to maintain a certain
load of energy production forms the
physiological basis of endurance.
Performance in endurance activities
does not depend only on physiological
factors but also on the qualities of the
sportsperson. The benefits of
endurance are discussed as under;
FORMS OF ENDURANCE
Endurance can be classified based on
the nature of the activity and duration
of the activity.
Keeping in mind the nature of the
activity, the endurance can be
classified into following four types:
Basic Endurance
Speed Endurance
Sprint Endurance
Strength Endurance
Basic Endurance:
It is the ability of the organism to
resist against fatigue in the case of
endurance loads of medium intensity
of stimulus and mainly aerobic
muscular metabolism.
Speed Endurance:
It is the ability of the organism to
resist against fatigue in the case of
endurance loads of sub-maximum
intensity of stimulus and mainly
anaerobic gaining energy and
maximum loss of oxygen.
Sprint Endurance:
It is the ability of the organism to
resist against fatigue during
endurance load of maximum intensity
and maximum motor frequency.
Strength Endurance:
It is the ability of the muscle to get
over resistance in the case of loads of
medium intensity of stimulus for as
long time as possible.
FACTORS DETERMINING
ENDURANCE
AEROBIC CAPACITY
ANEROBIC CAPACITY
ECONOMY OF MOVEMENT
PSYCHOLOGICAL MOVEMENT
AEROBIC CAPACITY
To enable a person to continue an activity for a
prolonged period , continuous flow of oxygen has
to be ensured to the working muscle for liberation
of energy. The aerobic capacity of a person can
be measured by the maximum amount of oxygen
consumed by the working muscles in one minute
(VO max).
The aerobic capacity (VO max) of a person
depends upon the following factors.
Amount of oxygen which can be extracted by the
blood from the atmosphere.
Amount of oxygen that can be transported from
the lungs to the working muscle.
Amount of oxygen taken up by the muscle cells
from the blood.
Amount of glycogen stores in the muscles and
liver.
ANEROBIC CAPACITY
ECONOMY OF MOVEMENT
All the movements are to be
efficiently executed and unwanted
movements are to be avoided so that
activities are performed with
minimum expenditure of energy. To
achieve this, complete efficiency is to
be ensured. A sports person who can
perform an activity with less
expenditure of energy can continue
with same speed for longer duration.
PSYCHOLOGICAL FACTORS
In addition to physiological factors,
certain psychological factors namely
motivation, will power, ability to
tolerate pain and discomfort etc. are
also important in enabling a sports
person to continue activity for a
prolonged period.
(i)
b. Alternating Method
In this method of endurance training
also the load is uninterrupted but the
intensity of running is changed. The
change of intensity is fixed by the
coach. In view of the that intensity of
running and its change in planning
by the coach, this method has not
become popular. Invariable
sportspersons are unable to maintain
intensity of running planned by the
coach.
C. Fartlek
Fartlek is a Swedish term meaning speed play .
The method was developed in Scandinavia to
provide an alternatives to constant running. It is
used to describe cross country runs were the steady
speed of ordinary cross country running is changed
into a mixture of faster and slower phases ,each
covering a different distance over a natural terrain
according to the individual approach of the
sportsperson. The change of intensity is done
depending upon the surface of running,
surrounding, condition of the sportsperson, climate
and the like. In Scandinavia , special tracts were
developing for using this method effectively. The
terrain selected was such that it involved running on
different surfaces, running through the woods,
running by the river or sea side, running up and
down the hill etc. This method is effective for
developing both aerobics and anaerobic capacities
of sportspersons.