ENDURANCE

TRAINING

ATHIRA.M
2017 BATCH
 ENDURANCE
 Ability to work for prolonged periods of time and ability
to resist fatigue.
 It includes

1. MUSCULAR ENDURANCE : Ability of an isolated

muscle group to perform repeated contractions over a
period of time.
2. CARDIOVASCULAR ENDURANCE : Ability to
perform large muscle dynamic exercise like walking,
swimming, cycling/ biking for longer period of time.
 EXAMPLES
1. MUSCULAR ENDURANCE : Number of
repetitions of a single exercise without any rest
period.
 “how many times you can do a full squat, sit ups or
biceps curl with light to moderate weight before
breaking down.

2. CARDIOVASCULAR ENDURANCE : Running

(marathon), swimming or cycling (100 miles).
 It builds energy systems of the body, muscle fibers
and capillaries that sustain longer periods exercise.
DETERMINANTS OF EXERCISE
PROGRAM
 Effective endurance training for any population must
produce a conditioning or cardiovascular response.
 Dependent on several critical elements of exercise.

 A recommendation by American College Sports

Medicine (ACSM) and others is to use the FITT –VP
METHOD.
1. Frequency

2. Intensity

3. Time (duration)

4. Type of exercise

5. Volume

6. Progression
 FREQUENCY
 Optimal frequency of training is 3 to 4 times a week.
 It varies and it is dependent on health and age of
the individual.
 Low intensity training requires greater frequency

 Frequency of 2 times per week will not evoke a

cardiovascular changes but older individual or
convalescing patient may be benefited.
 INTENSITY
 Based on two principles;
1.OVERLOAD PRINCIPLE: “if muscle performance is
to improve, a resistance load that exceeds the
metabolic capacity of muscle must be applied that is
muscle must be challenged to perform at greater
level than normal.”
 For endurance training, emphasis is placed on
increasing the time a muscle contraction is
sustained or the number of repetitions performed
rather than amount of external resistance
2. SPECIFICITY PRINCIPLE: it is related to specificity of
training.
• Refers to adaptations in metabolic and physiological
system depending on the demand imposed.
•Exercises incorporated in program should mimic the
anticipated function.
•For example: if desired functional activity requires
increased muscular endurance than strength, lower
intensity exercises performed over longer time is
emphasized.
 TIME
 Depend on total work performed, exercise intensity,
frequency and fitness level.
 General: high intensity = shorter duration for adaptation

 Lower intensity = longer duration

 For example; 20 to 30min is optimal at 70% HRmax

 Intensity below HR threshold = 45min continuous

period.
 Higher intensity exercise= 10 to 15 min is adequate

 Three 5minutes daily period for deconditioned patient.

 TYPE(MODE)
 Exercise should involve larger muscle groups.
 Activated in a rhythmic, aerobic nature.

 Example; for cycling or running overload must use the

muscles required by the activity and stress the
cardiovascular system. (specificity principle)

VOLUME
•Product of frequency, intensity and time.

PROGRESSION
•Depends on the individual overall health and goal.
•General: first increase time, then frequency and finally
intensity.
 PHYSIOLOGICAL CHANGES OCCURING
DURING TRAINING

 CARDIOVASCULAR CHANGES: At rest;

a. Reduction in resting pulse

b. Decrease in blood pressure

c. Increase in blood volume and hemoglobin

 During exercise;

a. Increase stroke volume and cardiac output

b. Increased extraction of o2 by working muscle

 RESPIRATORY CHANGES: At rest;

a. Larger lung volumes

b. Larger diffusion capacities

 During exercise;
a. Larger diffusion capacity

b. Smaller amount of air is ventilated at same o2

consumption
c. Ventilatory efficiency is increased.
 METABOLIC CHANGES: At rest:

a. Muscle hypertrophy and increased capillary density

b. Increased number and size of mitochondria

c. Increased concentration of muscle myoglobin

 OTHERS CHANGES:

a. Decrease in body fat, cholesterol and triglyceride level

b. Increased heat acclimatization

c. Increase in breaking strength of bones and ligaments and
tensile strength of tendon.
 MUSCLE ENDURANCE TESTING
 MC GILL CORE ENDURANCE TEST:
 1.Trunk flexor test (TFT)
 • The TFT is used to assess the endurance of
the anterior musculature of the core
(rectus abdominis) (Brumitt, 2010).
 • The flexor endurance test begins with the
person in a sit-up position with the back resting
against a jig angled at 60 degrees from the
floor. Both knees and hips are flexed 90
degrees, the arms are folded across the chest
with the hands placed on the
opposite shoulder, and the feet are secured. To
begin, the jig is pulled back 10 cm, and the
person holds the isometric posture as long as
possible. Failure is determined when any part
of the person’s back touches the jig.
 • Record how long in seconds the client is able
to maintain the position.
 2.Trunk extensor test (TET)
 • The TET is used to assess the
erector spinae and the multifidis.
 • The clinician stands to the side
of the client’s torso to ensure
correct alignment.
 • The back extensors are tested
with the upper body levered out
over the end of the test bench
and with the pelvis, knees, and
hips secured. The upper limbs
are held across the chest with the
hands resting on the opposite
shoulders. Failure occurs when
the upper body drops below the
horizontal position.
 3. Lateral musculature test and right lateral musculature test
 • The lateral musculature tests (LMT) are used to assess the obliques,
transverse abdominals and quadratus lumborum.
 • The following protocol is for both the left and right lateral musculature
tests: ‘The lateral musculature is tested with the person lying in the full
side-bridge position (le” and right side individually). Legs are extended, and
the top foot is placed in front of the lower foot for support. Clients support
themselves on one elbow and on their feet while laying their hips of the
floor to create a straight line from head to toe. The uninvolved arm is held
across the chest with the hand placed on the opposite shoulder. Failure
occurs when the person loses the straight-back posture and/or the hips
return to the ground.
 • If the client is unable to assume the correct position, a gross weakness in
the lateral core muscles is evident.
 • Ensure that the client remains in the correct posture for the duration of
the test.
 PLANK HOLD TEST
 Begin with client lying prone on a stable, flat surface.
 • Instruct client to place their forearms on the floor, allowing the
elbows to be directly beneath shoulder girdle.
 • Next, tuck the toes under to contact the floor.

 • When ready, ask the client to use their arms to push of the
ground, hovering in the ‘plank’ position.
 • Look for elevation of the hips or any shaking of position to
either side.
 • Timed version of plank hold test: Begin stopwatch when client
is in position and stationary. Stop timing at one minute, or when
client can no longer hold position.
 STATIC SQUAT TEST
 • Client stands on both feet with
the back to a wall, hips and knees
flexed to a 90° angle.
 • Instruct client to lifted one foot
5 cm of the ground and hold for as
long as possible.
 • Timing begins when foot is lifted
and ends it when makes contact
with the ground.
 • Record maximum time for each
leg.
 MAXIMAL PUSH TEST
 Lie on the mat, hands shoulder-
width apart & fully extend the arms.
 • Lower the body until the elbows
reach 90 degrees.
 • Return to the starting position with
the arms fully extended.
 • The feet are not to be held for the
client.
 • The push up action is to be
continuous with no rest.
 • Complete as many press-ups as
possible.
 • Record the total number of full
body press-ups.
 IMPROVING MUSCULAR
ENDURANCE
 Recommended program by American college of
sports medicine:
1. Lower intensity strength training
2. Weight load less than 50% of repetition maximum
3. Relatively high number of repetition (15 to 25 per
set for one or two sets)
4. For cardiovascular endurance like running and
cycling progress , increase the time spent in
activity at moderate pace.
 TRAINING
 1.CHOOSING EXERCISE: target large muscle groups or
multiple muscle groups to fatigue , which stimulates
changes in the muscles that will build endurance.
 A muscle endurance program can use a variety of
exercises, including those using one or two limbs or one
or two joints.
 2. LOADING AND VOLUME:
 Beginners and intermediate training: Relatively
light loads should be used in the range from 10 to 15
repetitions.
 Advanced training: Various loading strategies can be
used for multiple sets per exercise in the range of 10 to
25 repetitions per set or more, in a periodized,
progressive program leading to a higher overall volume.
3.REST PERIOD:Short rest periods should be used for
muscle endurance training.
 For example, 1–2 minutes for high-repetition sets (15
to 20 repetitions or more), and less than 1 minute for
moderate (10 to 15 repetitions) sets.
 Circuit training is good for building local muscular
endurance, and the rest periods should only fill the
time it takes to move from one exercise station to
another.
 4.FREQUENCY: Beginner training: 2–3 days each
week when training the entire body.
 Intermediate training: 3 days per week for total-
body workouts and four days per week if using split
routines for upper and lower body workouts.
 Advanced training: Use a higher frequency of four
to six days per week if the workouts are split by
muscle group.
5. REPETITION VELOCITY
 Intentionally slow velocities: Use when
performing a moderate number of repetitions (10 to
15).
 Moderate to fast velocities: These are more
effective when you train with a larger number of
repetitions, such as 15 to 25 or more.
REFERENCE
 THERAPEUTIC EXERCISE FOUNDATIONS AND
TECHNIQUES, CAROLYN KISNER
 PHYSICAL REHABILITATION, SUSAN B
O’SULLIVAN
 https://exercise.trekeducation.org/assessment/endurance-
testing/
THANK YOU