I.E.S.

ANTARES

ENDURANCE

4th E.S.O.

FIRST TERM

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As we have seen along the previous courses,

ENDURANCE, is the capacity that allows as to sustain
physical activity for a long time and recover quickly after
doing it. It is the basis to start any physical activity or
training process.

1. TIPES OF ENDURANCE.
Our efforts, depend on movement intensity, the length of
the activity and the number of muscular groups working,
or muscular tissues that are working. If we think about the
oxygen needs of our muscles, we can distinguish:

Ø Aerobic Stamina: It is one of the most important components of physical fitness. It is the
capacity that a person has to carry out a task or activity for more than 3 minutes, with a heart
rate between 120 and 160 beats per minute (120-160 b/m).

• There is not a lack of oxygen: during the activity, there is balance between the oxygen
we take throw breathing and the oxygen our muscles need.

• We obtain energy from carbohydrates and fats.

• It develops heart stroke volume (the amount of blood pumped by one beat)

• Aerobic stamina is best improved by activities, which employ large muscle groups working
dynamically. Such activities include Walking, running, swimming, cycling, cross-country
skiing, etc.

PROVIDED OXYGEN = NEEDED OXYGEN

Ø Anaerobic stamina: It is the capacity to carry out an intense activity or effort for a short period
of time. Without oxygen, your body can sustain a specific intensity level for only a short period of
time (no more than 3 minutes). Some characteristics are:

• Anaerobic endurance is a form of endurance characterized by the absence of oxygen.

• The pulse ranges above 160-170 b/m
• It develops the heart walls
• These sports include sprints such as the 100 m. and 200 m. dash, indoor cycling, a
basketball counterattack, etc

PROVIDED OXYGEN < NEEDED OXYGEN

To have a healthy heart, first you must develop its volume and then its walls. So, first you
should have good aerobic stamina and then anaerobic.

But, how can we know if we are working aerobic or anaerobic stamina? In general, the moment in
which we change (pass) from aerobic to anaerobic stamina is between 70 and 85% of our MAXIMUM
HEART RATE. It is very important to calculate our target zones of training, because it helps us to know
the intensity, based on our pulse, we need to work aerobic or anaerobic stamina. You can use your
MAXIMUM HEART RATE (MHR) to calculate how hard you should work your heart to develop either aerobic or
anaerobic fitness.

To know our MHR, we are going to use the next method: MHR = 220 – AGE

If you are a student 14 year-old, your MHR is 220–14=206 b/m

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When you want to work aerobic stamina, you must be sure that your heart rate during the
activity is not over 70% of your MHR.

2. EFFECTS IN OUR BODY.

Las principales adaptaciones que se producen en el organismo mediante el entrenamiento de la

resistencia afectan principalmente al sistema cardiovascular, al respiratorio y al locomotor.

§ Effects on the Cardiovascular system:

® Heart muscle increases in size and strength.
® Cardiac output (amount of blood pumped by heart in one minute)
increases.
® Lower heart resting rate and quicker recovery rate.
® Reduced risk of heart disease.
® Increased number of capillaries in muscles.
® Increased volume of blood and red blood cells

§ Effects on the Respiratory system:

® Increased lungs capacity: we obtain an increase in oxygen delivered to and CO2 removed
from the body.
® Reduced rate of breathing
® Increased vital capacity: it is the amount of air that can be forcibly exhaled after breathing in
as soon as possible

§ Effects on joints, muscles and bones (locomotor system)

® Increase in bone width and density. - Muscles, tendons and ligaments get stronger.
® Joints are more stable.
® Increased flexibility at joints.
® Muscles get bigger.
® Muscle endurance improves.

3. TRAINIG ENDURANCE HABILITIES

• Evolution of the endurance
During childhood, the level of endurance grows because of your biological development.
It is from the age of 12 when endurance significantly, reaching its highest point of 20 to 25 years.

In trained people, it could be achieved between 25 and 30 years.

Remember that now you are at a perfect age to improve this quality
because both cardiovascular and respiratory systems are developing. So,
if you train correctly, you will be able to maintain your level at the age of
35 years. A clear example of this is that the record in aerobic races is
done by athletes who are more than 30 years old.

• Factors involved in the development of the physical

condition
The only way to improve your fitness is through training. And
training requires a little planning, based on some key aspects to take into
account when tailoring programs for individual sporting goals.

These aspects are: Frequency, Intensity, Time and Type. You can also use the FITT acronym to
help remember them.
ü Frequency: decide how often to train.
ü Intensity: choose how hard to train.

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ü Time: decide for how long to train.
ü Type: decide which methods of training to use.

Don’t forget that all of them can change depending on the methods of endurance training.

4. METHODS OF ENDURANCE TRAINING

They are classified in three big groups.

METHODS OF ENDURANCE TRAINING

UNINTERRUPTED METHODS INTERMITENT METHODS MIXED METHODS

Continuous Running Interval training Circuit training

Fartlek training Repetition training Sports games
Total training

UNINTERRUPTED METHODS

a) CONTINUOUS RUNNING: It is also known as LSD (long slow distance running) and involves
running at a near constant speed, approximately 60% of max heart rate, without rest periods, for a
considerable period of time. It improves aerobic fitness. The
intensity of this method is around 50-60% and the pulse
ranges from 120 to 160b/m. The time can vary between 10-
15 minutes and even 2 hours. The distance will depend on
the space and the facilities. The frequency will be 3-4 days
per week.

b) FARTLEK TRAINING: a Swedish word meaning “speed

play” is a form of continuous training. It has work periods of
varying intensity and length, interspersed with low activity periods. These provide time for recovery.
It improves aerobic and anaerobic fitness. In this method we’re going to vary the intensity during
the activity provoking changes of pace. The pulse ranges from 150 to 180b/m and the work
percentage is around 50-80%. The time of work varies between 10-15 minutes and the distance
would be between 3-5 kilometres. The frequency will be one day per week.

c) TOTAL TRAININIG: it’s a continuous training system to improve the aerobic fitness. We have to
take advantage of all kind of resources which we can find in the environment. In this method we
alternate different paces of running with different physical exercises such as jumping, throwing… The
intensity varies depending on the activity, but the idea is not to have less than 120b/m. Regarding
the time, it could be around 30-40 minutes. The frequency would be 2 days per week.

INTERMITENT METHODS

This group includes interval methods and repetition methods. The main difference between these
methods is the condition of the athlete before starting the next unit. During interval training, another
repetition starts with insufficient recovery of the athlete. During repetition training, another unit starts
only with relative recovery after a longer pause between units.

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a) INTERVAL TRAINING: involves alternate periods of high intensity work with rest periods. The
rest periods may be inactive, with no physical work at all, or just work of a low intensity. It
improves both aerobic and anaerobic fitness.
The heart rate is about 180b/m and the
work percentage is about 75-80%.
Regarding the time, the period of activity
varies from 10 seconds to 1’-1’30’’. As a
rule, we distinguish between short (10’’-
40’’), medium (40’’-120’’) and long (>120’’)
interval methods according to the time-
period of load. The time for rest is
relatively short it will be around 1-3 minutes
or until your heart rate decreases down to 120b/m. It is recommended to spend the resting
period with active rest (walking, jogging etc.) The distance uses in this method is about 50-200
meters and the number of the reps is about 10-20 per lesson. The interval method is not suitable
for children and it can be applied to the youth training only with great care. Children are not
ready for anaerobic load of longer duration and the youth are only developing this ability.

b) REPETITION TRAINING: this type of training involves set of exercise with high intensity work and
limited recovery. In this method, we work anaerobic endurance. Only it’s used in sports.

MIXED METHODS

a) CIRCUIT TRAINING: it involves performing a series of exercises in a special order called a circuit.
Each activity takes place at a “station”. It allows you to vary the intensity or type of activity as
students move from station to station. It can be designed to improve speed, agility, coordination,
balance and muscular endurance. In this method we can work attached the number of reps in each
“station” or the working time in each one.

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b) SPORTS GAMES: Implement sports games are an excellent way to improve your endurance too. In
addition, the motivation is greater than just training. In this group, we can find different sports,
modified sports, race games, relay games, chase games, team games, etc.

It is possible that you have heard about new methods of training used to improve
aerobic and anaerobic stamina. Here you are some of them.

HIIT

HIIT is a type of interval training exercise. It incorporates several rounds that alternate between
several minutes of high intensity movements to significantly increase the heart rate to at least 80% of
one's maximum heart rate, followed by short periods of lower intensity movements.
The duration of each interval can range from 15 seconds to 1 minute (although the most
experienced can go up to 2 or 3 minutes), and the total duration of the training session should be within
the range of between 20 and 45 minutes maximum.

The number of high-intensity intervals to be performed will be a factor dependent on the time you want
to allocate to the training session and the exercise, and for this the experience of the athlete must be
taken into account, as well as the duration of the interval itself. If long-term intervals are chosen, it is
not advisable to include a large number. In addition, it is possible and advisable to control our heart rate
using the heart rate monitor to start another new series in case the heart rate drops to 120, more or
less.

Tabata

The history of Tabata: Tabata is a relative newcomer to the training scene after emerging in the 1990s.
Dr. Izumi Tabata developed the workout routine to build muscle strength and cardio capacity in his
skaters. He theorized that the short, punishing, high-intensity workouts could bring gold medal results.

Tabata is basically a higher intensity version of HIIT, with shorter and more rigidly defined
workouts. HIIT routines offer you a bit more flexibility.

“Tabata” is a type of interval workout with rounds that last four minutes, with intervals of 20
seconds of “work” and 10 seconds rest. An example of a single Tabata: Do Air Squats for 20 seconds,
rest for 10, then repeating for eight rounds total. What you do or use in each round is up to you.

One advantage of Tabata training is that requires absolutely no equipment. The entire routine can
be built around basic bodyweight exercises that use your bones and bulk in place of weightlifting plates.
Bodyweight exercises that fit well with Tabata include:
• Push-ups.
• High knees/running in place.
• Skate lunges.
• Mountain climbers.
• Burpees.
• Squat jumps.
• Jumping jacks.
• Crunches.

You need to be fit enough to meet the physical demands of it without getting hurt.

It’s recommended to start working on Tabata just one or two 4-minute rounds to get accustomed to the
intensity. If that goes well, consider adding more.

https://youtu.be/pynd3FZlR2M

https://youtu.be/ttkq49P_7ds?si=QCmJVQ_V_BtuFlJf

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VOCABULARY – KEY WORDS

ENDURANCE / STAMINA Resistencia REPS Repeticiones

AEROBIC ENDURANCE Resistencia aeróbica

ANAEROBIC ENDURANCE Resistencia anaeróbica

CARDIAC OUTPUT Gasto cardiaco

JOINT Articulación

HEART RATE Frecuencia cardiaca

RESTING HEART REATE Recuencia cardiaca en reposo

ALVEOLI / ALVEOLUS Alveolos

MHR = MAXIMUM HEART RATE Frecuencia cardiaca máxima

UNINTERRUPTED METHODS Métodos contínuos

INTERMITTENT METHODS Métodos fraccionados

MIXED METHODS Métodos mixtos

CONTINUOUS RUNNING Carrera contínua

TOTAL TRAINING Entrenamiento total

CIRCUIT TRAINING Entrenamiento en circuito

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