Understanding Endurance in Physical Fitness
Endurance is the ability to sustain physical activity over a period of time. It can be classified into basic, general, and specific endurance based on the nature of activities involved. Additionally, endurance can be categorized by the duration of activities as speed endurance, short-term endurance, middle-term endurance, and long-term endurance, each requiring different levels of stamina and resilience.
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Presentation Transcript
ENDURANCE Endurance is the ability to sustain an activity. Barrow & McGee, defined endurance as the result of a physiologic capacity of the individual to sustain movement over a period of time.
TYPES OF ENDURANCE [1] Types Of Endurance According To The Nature Of Activity [A] Basic Endurance: Basic endurance is also called aerobic endurance because it depends mainly on aerobic endurance. In fact, basic endurance is the ability to perform movements in which large number of body muscles are involved and the activity (movements) is performed at a slow pace for a long duration such as jogging, walking, slow running and swimming at moderate speed for more than 30 minutes.
[B] GENERAL ENDURANCE General endurance is the ability to resist fatigue satisfactorily caused by different types of activities. These activities may be aerobic on anaerobic in nature. These activities may be of low or high intensity but for a longer duration. However, this duration is much shorter than required for basic endurance activity.
[C] SPECIFIC ENDURANCE The specific endurance is the ability to resist fatigue caused by a specific or particular sports activity. As the nature of fatigue is different for different sports, the specific endurance is also different, respectively. For example, specific endurance of a wrestler is to combat effectively in the three rounds or six minutes, whereas it is of four rounds for a boxer.
TYPES OF ENDURANCE ACCORDING TO THE DURATION OF ACTIVITY [A]Speed Endurance: Speed endurance is the ability to resist fatigue in activities lasting up to 45 seconds. The event of 400 meters sprint is the most suitable example of a speed endurance. [B]Short Term Endurance: Short term endurance is needed to resist fatigue in sports activities lasting from about 45 seconds to 2 minutes. The endurance needed for 800 meter race is the most suitable example for short term endurance.
TYPES OF ENDURANCE ACCORDING TO THE DURATION OF ACTIVITY [C] Middle Term Endurance: The middle term endurance is needed for sports activities which last from 2 to 11 minutes. The endurance needed for 1500 m race and steeple chase race by a runner is the most suitable example of middle term endurance. [D] Long Term Endurance: Long term endurance is required in sports activities which last for more than 11 minutes. The sports activities such as 5000 m, 10,000 m cross country and marathon races require such type of endurance.
METHODS TO DEVELOP ENDURANCE Continuous Training Method: Continuous training is one of the best methods for improving endurance. In this method of training, an exercise is performed for a long duration without any break. In this method, intensity remains low because the exercise is done for a longer period. Cross country race is the best example of continuous training method. In this method, the rate of heartbeat remains in between 140-160 beats per minute. The total duration of the exercise should not be less than 30 minutes. This duration of exercise can be increased according to endurance ability of the sportsperson or athlete.
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