Muscular Endurance and Strength

Muscular endurance is the ability to sustain activity, or, to maintain submaximal force levels for extended periods of time without fatigue. You build it in whatever muscles are involved in the activities you do.

Muscular endurance goes hand-in-hand with developing cardio fitness because, as the muscles repeatedly contract for extended periods, the heart and lungs must supply oxygen to the muscles.

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If you run a mile, your muscles need a constant supply of oxygen (the aerobic requirement), which is supplied by the heart (cardio) and lungs (respiratory or pulmonary). The terms describe the system or metabolic process involved.

Examples: Running a marathon and swimming a mile represent long, continuous activities with high oxygen demands. Rowing requires muscular endurance and strength due to the greater force needed for shorter periods.
How to Develop: It depends upon your goals and/or sport. Increase submaximal activities using the same movements required for the sport or tasks you are working to improve.

Training has to match whatever it takes to perform well in your sport. For example, distance runners train with sustained activity, varying the intensity and duration of workouts.

Basketball players must develop muscular endurance for sustained activity, but with varied speed and intensity, and with intermittent rests.

To develop aerobic fitness, calculate your target heart rate (using the Karvonen formula), identify your target training zone, and maintain activity for the recommended time periods (age adjusted).

Calculating the target heart rate zone is the cardiovascular equivalent of calculating percentages of maximum weight loads for lifting submaximal loads for weight training.

Endurance Athletes Terry Crawford and Brenda Webb

Terry Crawford, Brenda Webb, and Host in Brugge, Belgium on USA Team. Former UT Lady Vol Coach Crawford became the Women's Olympic Track and Field Coach in 1988.

For weight training activities, performing high numbers of repetitions with submaximal weightloads for extended periods of time improves muscular endurance.
How to Measure: Again, it depends upon your goals. Generally speaking, measures include fitness tests using situps and pushups performed to muscular fatigue, and distance runs (e.g., 600 yds.). Tests for maximum oxygen consumption (VO2 max) can be done on a treadmill or exercise bike. Resting heart rate is also an indicator of cardiovascular fitness.



Also see: Marathon Training Article and Endurance Fitness

In most sport situations, you have to perform specific skills well, even when your muscles are fatigued. The fitness component that concerns skill is Coordination.

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Sources:

Hoeger, W.W.K & Hoeger, S.A. (2006). Principles and labs for fitness and wellness. (8th ed.). Belmont, CA: Thompson Wadsworth.

McArdle, W.D., Katch, F.I., & Katch, V.L. (2000). Essentials of exercise physiology (2nd ed.). Baltimore: Lippincott, Williams, & Wilkins.

Powers, S.K., Dodd, S.L., & Noland, V.J. (2006). Total fitness and wellness (4th ed.). San Francisco: Pearson Education.

Powers, S.K. & Howley, E.T. (1990). Exercise physiology: Theory and application to fitness and performance. Dubuque, IA: Wm. C. Brown.

Safrit, M.J. & Wood, T.M. (1996). Introduction to measurement in physical education and exercise science (3rd ed.). St. Louis: Mosby.

United States Department of Health and Human Services, President's Council on Physical Fitness and Sports. (2000, March). Definitions: Health, fitness, and physical activity. Retrieved August 29, 2008, from http://www.fitness.gov/digest_mar2000.html


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