Muscular Endurance

These adaptations are relevant because the body is being stressed which leads to more blood being needed by the working muscles. With this increase in stroke volume and cardiac output, it also increases the heart rate. Heart rate is the amount of times the heart beats per minute. This means that the heart is working hard and being progressively overloaded increases the efficiency and will improve the performance of the athlete. Another adaptation is oxygen uptake. When the body is being progressively overloaded oxygen uptake is really important because it is the amount of oxygen being delivered to working muscles. This amount increases when exercise begins but decreases as adaptations occur. This is very similar to lung capacity as lung capacity is the amount of air that the lungs can hold. Another physiological adaptation in relation to progressive overload is haemoglobin levels. Haemoglobin is the substance in the blood that binds to oxygen and transports it around the body. These levels are important because it’s telling us how much oxygen and blood is being used and directly relates to stroke volume and oxygen uptake. Muscle hypertrophy is a term that refers to muscle growth together with an increase in the size of muscle cells. For a sprinter this adaptation is very important because it indicates that the muscles have been stimulated and grown and an

The Wingate Anaerobic Test is used to evaluate anaerobic cycling performance. This study was undertaken to determine whether there is a relationship between peak power and fatigue index for endurance (n=9) vs power (n=4) athletes. A total of 13 subjects, including 8 males and 5 females, were included in the study. The subjects were divided into sporting types, such as endurance and power. Data collected from the Wingate test included peak power (W), mean power (W), time to peak (S), minimum power (W) and fatigue index (%). When the peak power and fatigue index were considered together for endurance athletes, a significant relationship

Muscular endurance is being able to work a muscle or muscle group for a long period of time at less than maximum effort, (Amezdrox, G. Dickens, S, Hosford, G. and Davis, D. 2012). Muscular endurance was tested by completing a sit up and push up test. My rating for the sit up test were super and for the push up test my rating was excellent, (see appendix 1). These tests were chosen instead of others because if you have a strong core whilst playing touch football, it is seen that you can perform better and this is what these tests work on, (Touch Football Australia, 2013).

Being an athlete I know the struggles of strength and conditioning. Many athletes are pushed in the weight room and during conditioning, however are they being taught the right way? Effective weight training depends on proper technique. Many coaches try to go off of what they know and force their athletes to lift weights. This improper way of lifting often causes injury. The athlete should also lift the proper amount of weights. Athletes today need to know the right way to lift weights. This will allow them to actually gain muscle, power and speed instead of just being sore. There are many factors in weight lifting which include diet, frequency, intensity, and specification. All of these factors play a vital role in developing muscle.

When exercising, the weight or stress you’ve produced to the muscles can create resistance and then contraction of the muscles can be drawn out. These contractions enable the muscles significantly increase in size. Along with the increase in size is the increase in strength as well. Repeated exercise, coupled with weight bearing activities, hypertrophy, and medical term for increase in muscle size, of the muscles will be evident.

Finally to improve strength players can do specific weight circuit training and resistance training, to progressively overload your body start adding in more repetitions and sets to make it more difficult.

Due to touch football players’ not needing muscle mass, the aim of these exercises will be to gain strength and muscular endurance to aid the components of fitness of a wing. To do this, I have firstly decided to enroll a weights session into each week, instead of just one per week for the first three weeks. By doing this, there will be no time for reversibility, allowing me to grow stronger and have fitter muscles through progressive overload. I will achieve this by doing two sets for each exercise, one in the low rep range (1-5) to gain strength, and one in the high rep range (20-30) to acquire muscular endurance and cardiovascular endurance. Each two weeks I will progressively add weight to each exercise for overloading.

Example, wrestlers will regularly exercise by weighing lifts to increase muscles. In order to increase the muscle, it must be gradually stressed by a greater force than it used to. Walking is a perfect exercise but the load put on when walking cannot gradually be increased because the same stress is applied throughout the walks a person makes. Therefore, overload principle cannot be applied on walking.

Muscular fitness can also help with individualizing a program. Muscle function tests are specific to muscle action, velocity, joints, range of motion, and type of equipment being used. This lab, muscular fitness, is important because it has various benefits. Increase in bone mass, metabolic rate, and higher glucose tolerance are all benefits from engaging in muscular fitness. This lab also gains better quality of life, self-efficacy, and mental health. Muscular fitness is a necessity because it will help with functional abilities for every day life (Wilkins, 2014).

Muscle hypertrophy— results mainly from high-intensity resistance exercise such as weight lifting, which pits muscles against high resistance or immovable forces. Here, strength not stamina is important. The additional muscle bulk largely reflects the increased size of individual muscle fibers rather

Another components of physical fitness this fitness equipment meets is muscular strength because it “forces your muscles to exert against resistance for short duration.” Muscular endurance is another component of physical fitness because it is a sustained muscle contraction that can last less than 90 seconds. This physical equipment also meets the flexibility/mobility component because it allows for the range of motion possible for your joints and it determines the efficiency of the

Each athlete has an ideal of training that leads to maximum performance, if not carefully monitored it would lead into a state of consistent fatigue and underperformance (Raedeke, 1997). According to previous research, there are three major causes of overtraining; Lehman suggested that two of the biggest reasons that lead to overtraining are training monotony and the increase of training loads (Wiart, 2010). The third cause is inadequate recovery; Richardson (2008) suggested that looking at monitoring overtraining from a recovery approach may give a better understanding of stress/recovery imbalances in athletes.

A muscle and fitness team put together an article, quoting ”Using too much weight in an exercise is a high-risk proposition ripe with injury potential. What's too much: If you can't control a weight on its downward, loading trajectory; if you can't contain a movement within its bio mechanical boundaries; and if you have to jerk or heave a weight in order to lift it”(M&F). This way the M&F team delivers a strong sentence to prove that using too much weighty can really hurt you in a long term perspective. Knowing so change the ways of your workouts to protect yourself long

You should also consider the intensity of the workout. You can train with high intensity using your own body weight. As you get stronger and your muscles accommodate to the resistance you are placing on them you will have to find other ways to challenge your muscles to grow. You have to come up with more creative body weight exercises or you have to add weights.

Muscle hypertrophy refers to muscular enlargement resulting from resistance training, On the cellular level muscle hypertrophy is increased by the expansion of cross-sectional area of the existing muscle fibers. (Goldburg, 1973) The adaptation of muscle in the world of strength and conditioning can give an athlete the potential to become bigger, faster, and stronger. Since being big, fast, and strong is an advantage in many sports, this means that much of the time that a strength and conditioning coach has revolves around the goal of getting their athletes to see muscle hypertrophy. On just one level this desire is a driving force behind the large amount of research and competiveness in the industry to produce extremely high level college and professional sport athletes. Exercise physiologists conduct research studies and form experiments so they can test new techniques in exercise so they can better understand and optimize muscular hypertrophy.