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UNIT-3

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;

Endurance facilitates maintenance of


pace and tempo of an activity during
training and competition.
Endurance is necessary for good quality
of sports technique.
Endurance enables sportspersons to
successfully complete training schedules
of high loads.
Endurance facilitates maintenance of
working capacity and thus enables a
person to continue activity for a
prolonged period of time.

Endurance helps in delaying the onset of


fatigue and to recover quickly from
fatigue and during competition and
training.
Endurance enables a sportsperson to
maintain rhythm, concentration and
mental alertness during training and
competition.
Endurance helps in the maintenance of
good health, improves resistance of the
body against general infections and cures
various cardio-respiratory diseases and
metabolic disorders.

In games and sports, there are different


types of loads and situations which makes
specific demands on endurance;
Load with maximum speed and maximum
motor frequency (sprints).
Loads with sub-maximum speed over a
maximum space of time with mainly
anaerobic gaining of energy. (Middle Distance
Events).
Loads with medium speed over a longer time
mainly aerobic gaining of energy (Long
Distance Events).
Loads with alternating speed or changeable
pace. (Games and Sports, Wrestling, Boxing,
Judo etc.)
Sports involving static continuous effort
(Shooting, Archery, Gymnastics etc.)

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.

Keeping in mind the duration of


different games and sports, endurance
can be classified into following three
types:
Short Time Endurance
Middle Time Endurance
Long Time Endurance

SHORT TIME ENDURANCE


This ability is required for cyclic activities
which last form 45 sec to 2 min. These
activities result in high amount of lactic acid
concentration in the blood and muscles. To
perform well in short time endurance
activities, speed endurance and strength
endurance are important per-requisites.
Example of short time endurance are 400
meters run, 800 meters run, few events of
swimming, complete performance of few
elements in gymnastics, selected combative
sports namely Wrestling, judo etc.

MIDDLE TIME ENDURANCE


This ability is needed for cyclic activity
continuing between 2 to 8 min. In these
activities also, there is a high amount of
lactic acid concentration in the blood and
muscles. Speed endurance and strength
endurance are important motor
components required for good
performance.
Examples of middle time endurance are
1500 meters run, 3000 meters run, few
events in swimming, selected combative
activities etc.

LONG TIME ENDURANCE


This ability is essential for all games and sports
and activities continuing for more than 8 min. For
long time endurance activities, the main source of
energy is the glycogen store in muscles and liver.
Energy is produced by the oxidation of glycogen.
For activities continuing up to 30 min., energy
production is achieved form oxidation of glycogen
whereas for activities lasting for more then 30
min. the energy is produced as a result of fats
metabolism. As the duration of activity increases ,
production of lactic acid in the muscles and blood
reduces.
Examples of long time endurance are long distance
events in track and field and swimming, ball
games, racket games , kabaddi , kho-kho etc

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

Anaerobic capacity is the ability of the organism


to perform an activity in the absence of oxygen.
For these activities energy production comes
either from breakdown of phosphate (ATP and
CP) or from glycolsis of muscle glycogen. The
process of production of energy due to break
down of ATP and CP is termed as alactacid
mechanism and production of energy due to
glycolsis of muscle glycogen is called lactacid
mechanism. The amount of phosphogen stores in
the muscle limited and can supply oxygen for
high intensity activity lasting for 8 to 10 seconds.
Hence alactacid mechanism supports
continuance of high speed activities.

Anaerobic capacity depends upon the


following factors:
Adenosine Trioposphere and Creative
Phosphate stores in the body (Phosphogen
Stores)
Ability of the alkali reserve of the body to
the neutralize lactic acid (Buffer Capacity).
Ability of the individual to tolerate high
concentrated of lactic acid in the blood and
muscle (Lactic Acid Tolerance).
Amount of oxygen consumed by the
working of muscles per minute (VO2
max).

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.

Means and methods for endurance development

Duration of Load Method


This training means includes those methods of
endurance training in which uninterrupted
medium to sub- maximum intensity loads are
maintained for a relatively longer period of time.
a. Constant Method
This method involves continuous loads
administered for a prolonged period of time. In as
much as the loads are continued for a long time,
the intensity of running is low. This method has
three variations.

(i)

Slow Constant Method


In this method the intensity of intensity of
running is such that as a result of undertaking
the training loads the heart rate increase from
normal to between 140-160 beats per minute.
In order to produce best results, the volume of
load in terms of duration should not be less
than 30 minutes. The maximum duration can
even go upto 120 minutes in the case of trained
sportspersons. This method improves
capillarisation, improves quality of alkali
reserve of the body , improves thermo
regulation and brings about efficiency of
movements. This method also enhances will
power and determination of the sportsperson.

(ii) Fast Constant Method


In this method , the intensity of running
is such that as a result of
administration of training load, the
heart rate increases from normal value
to between 160-180 beats per minute.
The volume of load in term of duration
should not be less than 20 minutes.
This method is effective for enhancing
vo2 max, oxygen extraction ability of
the muscle, increased number and size
of mitochondria and quality of enzymes.
In addition, this method also brings
about changes in the heart and lungs.

(iii) Varied Pace method


This method also involves application
of uninterrupted loads but with
changes of pace or spread. In this
method the sportsperson starts with
fast constant method first and
continues about 15 minutes and
switches over to slow constant
method for the remaining 45 minutes.
During this period of undertaking of
load, the heart rate is maintained
between 140to180 per minute. This
method is beneficial for improving
both aerobic and anaerobic capacities.

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.

An example of training schedule using fartlek is as follows;


Warm up by jogging for 5to10 minutes followed by free hand
exercises (calisthenics) for different parts of the body for about
4to6 minutes.
Run at fast steady pace over a distance of 800to 1200m.
Brisk walking for 5minutes.
Perform easy running, separated by 40 t050 meters sprints,
repeating until symptoms of fatigue appear.
Slow jogging for about 3to5 minutes.
Run up the hill at full speed over a distance of 80 to 100 meters.
Run down the hill at a jogging pace after each repetition.
Walk for 5 minutes.
Run at fast pace for about one minute.
Jog about 1 to 1.5 km to limber down.
End with free hand and stretching exercises.

Interval Running Method


It is perhaps the most versatile method of
endurance training which involves repeated effort
art at a relatively faster pace, separated by
measured intervals of incompletes recovery. The
intensity of each bout of running should be such
that the heart rate increases from normal to
between 170 to 180 beats per minute. The bouts
of loads are repeated when the heart rate comes
down from the above value to about 120 beats
per minute. The training load in this method is
best maintained by repeatedly checking the heart
rate.

The interval method can be classified as follows:


a)Short Time Interval Method: In this method the
duration of each bout of load is between 15 sec.
to 2 minutes.
b)Middle Time Interval Method: In this method the
duration of each bout of load is between 2 to 8
minutes.
c)Long Time Interval Method: in this method the
duration of each bout of load is between 8 to 15
minutes.
The above three variations of interval method can
be categorized into intensive internal running
method and extensive interval running method.
The intensity interval running method is
dominated by high intensity (80 to 90 percent).
The extensive interval running method is
dominated by volume of stimulus and intensity is
comparatively less (60 to 80 percent).

Factors of Interval Running Method

Intensity of Stimulus (Speed of Work).


Density of Stimulus (Interval of Recovery).
Duration of Stimulus (Duration of Work).
Frequency of Stimulus (Duration of Work).
Mode of Recovery (Nature of Recovery).

The above factors can be manipulated to increases


or decrease the load. This load can be increase by
manipulating only one of the above factors or
even all the factors.
The important point to be recognized is the mode of
performing recovery. Between two bouts of load,
the recovery could be performed by walking or
jogging or combination of walking and jogging.
Sitting and lying between two repetitions of
training load are not recommended.
Interval running method has been recommended
for improving specific endurance in cyclic sports.
Example:- Track & Field events , swimming events,
cycling and the like. This method has been also
used to the best advantage in improving specific
endurance in different team games. Combative
and racket sports.

Repetition Training Method


This method involves loads of high
intensity (90 to 100 percent) of stimulus
separated by intervals of complete
recovery. It is considered as the best
method for developing speed endurance
and pace judgment. This method
enhances anaerobic a capacity thus
improving phosphogen stores, lactive acid
tolerance and non oxidative enzymes.

Competition and Test Method


This method is also effective for improving
specific endurance and several psychological
characteristics important for good endurance
performance. In this method games and sports
are played for the actual duration at
competitive intensity. Games are also played for
slightly longer and shorter duration. With the
increase and decreases in duration, the
intensity is slightly adjusted to make the longer
effective. Actual, over and under distances are
also covered at high intensity in track and field
and swimming.

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