1088 Reading 3

MUSCULAR
ENDURANCE

INTRODUCTION
Muscular endurance is an important health-related component of physical fitness. While muscular
strength is defined as the ability or capacity of a muscle or muscle group to exert a maximal force
against resistance, one time through a full range of motion; muscular endurance is defined as ones
ability to perform many repetitions with a sub-maximum
resistance over a given period of time. You have the
ability to resist fatigue when you hold a position or carry
something for an extended period of time. You also have
the ability to repeat a movement without getting tired.
Muscular endurance prevents undue fatigue from work
and other daily activities, and allows greater success
and enjoyment in athletic and recreational endeavors.

MUSCULAR ENDURANCE AND SLOW-TWITCH
MUSCLE FIBERS
Muscular endurance training tends to develop the slow twitch fibers in your muscles.
Muscles are composed of two primary fiber types: slow-twitch (type 1) and fast-twitch (type
2). The smaller, slow-twitch fibers are better suited for low levels of force over relatively long periods
of time. They are more resistant to fatigue than fast-twitch fibers. However, the time required to
generate force is much greater in slow-twitch fibers.
Most men and women have a fairly even mix of slow-twitch and fast-twitch muscle fibers in
the majority of their skeletal muscles. However, some people inherit a higher percentage of one
muscle fiber to another. People with a higher percentage of slow-twitch (high endurance) muscle
fibers typically perform more repetitions with 75% of their maximum resistance, than people who
inherit more fast-twitch fibers.
Because the ratio of fast-twitch to slow-twitch muscle fibers is unaffected by training protocol,
it appears genetics largely determines our muscle endurance with a given percentage of maximum
resistance.
As you train specifically for endurance, the slow twitch fibers will selectively adapt to the
activity in such a way that the trained muscles will become more efficient and fatigue resistant.

The Overload Principle Applies to Muscular Endurance Too

There are generally two types of muscular endurance; Dynamic Endurance and Static
Endurance. Dynamic endurance is defined as a muscles ability to contract and relax repeatedly.
This is usually measured by the number of times (repetitions) you can perform a body movement in
a given period of time. Static endurance is a muscles ability to remain contracted for a long period
1
of time. This is usually measured by the length of time you can hold a body position.
Muscular Endurance is related to both Cardiovascular Endurance and
Muscular Strength
The overload principle states that physiological adaptations to exercise occur when individuals
subject the body to demands greater than what the body is used to. Though strength is developed
by high resistance overload with low repetitions, dynamic muscular endurance requires just the
opposite: higher repetitions and lower resistance. The ideal combination for maximum endurance is
not known at this time. One study suggests that after progressing to twenty-five repetitions, it may
be more effective to increase resistance and keep the repetitions constant.
To develop static muscular endurance, the overload principle is applied by progressively
increasing the 2 length of time the muscles remain contracted against an immovable resistance.

Training Threshold and Target Zone

There is a level of frequency, intensity, and time at which a training effect will begin to take
place (threshold). There is also an optimal range, or target zone, where the most effective and
efficient improvement will occur (see table below).
We do not know the optimum range, but studies suggest that it has wide limits. The intensity,
or resistance (load), is less important than the number of repetitions or the length of time a muscle
contracts.
Threshold of Training Target Zone

Dynamic Endurance
Frequency * 3 Days per week *Every other day

Intensity *Lift Resistance 20-30% *Lift Resistance 40-70%
Of the maximum you can lift. Of the maximum you can lift.

Time *One set of 8 reps of each exercise. *2-5 set of 9-25 reps.

Static Endurance
Frequency *3 Days per week * Every other day

Intensity *Hold a weight 50-100% of * Hold a weight equal to and up
The weight you ultimately will to 50% greater than the amount you
Need to hold in your work or will need to hold in your work or
Leisure activity. Leisure activity.

Time *Hold for lengths of time 10-50% *Hold for lengths of time
Shorter than the time you plan to do equal to and up to 20% greater
The activity. Repeat 10-20 times. Than the time you plan to do the
Activity. For longer times, use
fewer repetitions (5-10)

Cardiovascular endurance depends primarily upon the efficiency of the heart muscle,
circulatory system, and respiratory system. It is developed with activities that stress these
systems, such as running, cycling, and swimming. Muscular endurance depends upon the
efficiency of the local skeletal muscles and the nerves that control them. You might train for
cardiovascular endurance by running, but if the leg muscles lack the muscular endurance to
continue contracting for more than five minutes, the cardiovascular system will not be stressed,
2
even if it is in good condition.
As far as strength training is concerned,
studies show that the person who is strength-
trained will fatigue as much as four times faster
than the person who is endurance-trained.
However, there is a slight correlation between
strength and endurance because the person who
trains for strength will develop some endurance,
and the person who trains for endurance will
develop some strength.
The Principle of
Specificity
DID YOU KNOW?



You are tested on absolute endurance
(the number of times you can move a
designated number of pounds), a stronger
person has advantage. However, if you are
tested on relative endurance (the number of
times you can move a designated percentage
of your maximum strength), the stronger
person does not have an advantage, and men
and women can compete more evenly.
Strength training will not help you improve
your relative endurance.

The graph below illustrates the relationship
between muscular strength and endurance. In A,
the training program calls for a high number of
repetitions and light resistance. This results in a
small gain in strength (the area of the bar below
the line), and a large increase in endurance (the area of the bar above the line). In B, the
training program calls for a moderate number of repetitions (less than A), and a moderate
resistance (more than A). This results in slightly less endurance and slightly more strength
than in program A. Program C results in the least gain in endurance and the most gain in
strength because it uses high resistance and low repetitions. Thus, if you are primarily interested
in muscular endurance, program A is your optimal choice.
The principle of specificity states that the physiological adaptations to exercise are specific
to the system that is in use during the stress of the exercise.
A muscular endurance training program should apply the principle of specificity by closely
resembling the activity for which the endurance is needed.
Muscular endurance is specific to the muscles being used, the type of muscle contraction
(static or dynamic), the speed or cadence of the movement, and the amount of resistance being
moved.
For example, if you want endurance in the elbow flexor muscles (e.g. biceps), you must
train those muscles. Performing muscular endurance exercise for the elbow extensor (e.g.
triceps) or the leg muscles will not improve the muscular endurance of the biceps. Likewise, if you
are trying to develop endurance for a dynamic task, you should do isotonic exercises (same tone
or tension; muscle is contracted through a range of motion with a constant resistance). If you
need endurance in muscles that hold you in a static position, do isometric exercises (same
length; when the muscular force is equal to the resistive force). If the activity requires a rapid
movement, it is better to train with fast movements. There may be transfer from fast practice to
slow movement in skill, but the reverse is not true.
Garhammer (1986) believes that athletes wishing to develop muscular endurance for a
particular sport may benefit more from performing the sport skill repeatedly than from doing
special exercises such as weight training. If injury or weather prevents practice in the sport, then
weight training for endurance would be an effective alternative.

Muscular Endurance Guidelines

Guidelines for muscular endurance training programs are the same as those for strength
development: Listed below are a few of those guidelines.
Exercise Selection. It is important to select at least one exercise for each major muscle group to
3
ensure comprehensive muscle development.
Exercise Sequence. When performing a series or circuit of exercises, it is advisable to proceed
from the larger muscle groups to the smaller muscle groups. Pick a sequence that enables you to
alternate muscle groups so muscles have a rest period before being used in another exercise.
Exercise Progression. As the muscles adapt to a given exercise resistance, it must be gradually
increased to stimulate further gains. Begin with a light weight and moderate repetitions, once this
becomes to easy increase resistance in increments of 5% or less. Repeat this system until desired
goal is met.
Exercise Frequency. Ample rest time between successive training sessions is very important. Try
varying your training days so one is light, medium, and one is heavy. Take a break after 8-10
weeks by choosing another activity or by resting.
Exercise Range. It is important to perform each exercise through a full range of joint movement,
with emphasis on the completely contracted position. Full range exercise movements benefit both
muscular enhancement and flexibility.

Muscular Endurance Exercises Are Best To Slim The Figure

Women in particular seem interested in exercises designed to decrease girth
measurements. The high repetition, low resistance exercise is suitable for this because it usually
brings about some strengthening and, therefore, some firming of flabby muscles, which in turn,
changes body contour. Exercises do not spot reduce fat. Endurance exercises do speed up
metabolism so more calories are burned, but if weight or fat reduction is desired, aerobic
(cardiovascular) exercises are best. To increase girth, strength exercises such as those power
lifters use for hypertrophy (increase in muscle size) are best.

DID YOU KNOW?
Some training methods can interfere with athletic performance. Some research studies
have shown that certain techniques used in training may actually cause a decrease in
performance. For example, when distance runners were trained with weighted wrist bands,
anklets, and belts they performed worse than runners who did not wear weights in training.

Evaluating Muscular Endurance

1. Sitting Tucks
Sit on the floor so that your back and feet are off the floor. Place your hands on the tops of
your head. Alternately draw your legs to your chest and extend them away from your body.
Keep your feet and back off the floor. Repeat as many times as possible up to thirty-five.

2. Chin-ups
Pull your body weight above the horizontal bar, gripping the bar with the palms of the facing
bar. Repeat as many times as possible.

(See next page for charts)

4
Rating Scale for Muscular Endurance (Men)
AGE 17-26 27-39 40-49 50-59 60+
Classification Tucks Chins Tucks Chins Tucks Chins Tucks Chins Tucks Chins
High Performance 35+ 25+ 34+ 20+ 33+ 15+ 32+ 13+ 1+ 12+
Good Fitness Zone 20-34 10-24 19-33 9-19 18-32 8-14 1 5-31 7-12 12-30 6-11
Marginal Zone 15-19 7-9 13-18 5-8 12-17 4-8 10-14 3-6 8-11 2-5
Low Zone <15 <7 13 <5 <12 <4 <10 <3 <8 <2


Rating Scale for Muscular Endurance (Women)

AGE 17-26 27-39 40-49 50-59 60+
Classification Tucks Chins Tucks Chins Tucks Chins Tucks Chins Tucks Chins

High Performance 25+ 3+ 24+ 2+ 23+ 2+ 22+ 1+ 21+ 1+
Good Fitness Zone 20-24 1-2 19-23 1 18-22 1 17-21 1 10-20 1
Marginal Zone 10-19 - 9-18 8-17 7-14 6-9
Low Zone <10 <9 <8 <7 <6



5