Assistant Professor

Physiotherapy

Rama University

Kanpur,  Uttar Pradesh, India 

ENDURANCE

Endurance is the ability to do Continue sports activity with a desirable quality and speed for a prolonged period of time under condition of litharge. It’s a Condition wise energy determinant Process.

Types of endurance

1. Classification according to nature of activity

a) Basic endurance – ability of the organism to resist against fatigue in case of enduranceloads of medium intensity of stimulus and mainly aerobic (muscular metabolism). It is also called aerobic endurance.

b) General endurance – ability to do sports movement of general nature with high or low intensity under condition of fatigue (aerobic and anaerobic metabolism).

c) Specific endurance – ability to dos sprots movements of a particular sport undercondition of fatigue (aerobic or anaerobic or combination).

2. Classification according to duration of activity

1. Speed endurance –It’s a Capacityto being resist against Tiredness in the case of enduranceloading of sub – maximalstrength of theImpulse and Purposefully anaerobic gain of Power (alactacidmetatbolism) and maximal loss of O2.

2. Sprint endurance – ability to perform activity the with resistance against tiredness in case of endurance loading of maximalstrength of stimulus and maximal motor incidence.

3. Short time endurance – this ability is required for cyclic activities which las from 45 seconds to 2 minutes. Power is generated by amalgamation of Glycolysis and oxidation. As a result, high amount of lactic acid concentration in blood and muscles. Example 400m, 800m

4. Medium time endurance - this ability is required for cyclic activities which last from 2 to 8 minutes. Power is generated by amalgamation of Glycolysis and oxidation. As a result, high amount of lactic acid concentration in blood and muscles. Example 1500m, 3000m

5. Long-Duration endurance – this capacity is necessary for overall games and sports and activitycontinual for likewise 8 minutes.

It can be divided into three types

a) Type I (11 – 30 minutes) – significant amount of energy production is achieved through Glycloysis and rest from Glycogen stores in muscle and lover. High amount of lactateconcentration found in blood and muscles.

b) Type II (30 - 90 minutes) – high amount of energy production is achieved through oxidation (high carbohydrate metabolism and significant fatty acids metabolism). Low lactate concentration found in blood and muscles.

c) Type III (30 minutes >) – high amount of energy production is achieved through oxidation of fatty acids metabolism and carbohydrate metabolism. Very low lactate concentration found in blood and muscles.

Factors Determining Endurance: Aerobic and Anaerobic Capacity:

Aerobic Capacity

1.  Aerobic means “with oxygen” and the athlete cannot do repetitive activity in prolonged period of time.

period,

2. continuous flow of oxygen has to be ensured to the working muscle for liberation of energy.

3. The aerobic capacity of a person can be measured by the maximum amount of oxygen consumed by the working muscles in one minute (VO2 max).

Factors determining the aerobic capacity (VO2 max)

A) O2Accretion: The Amount of O2 that can be withdraw by the blood from the aerosphere. That is dependent on

1. Vital capacity

2. Lung size

3. Number of active lung alveoli

4. Strength of respiratory muscles

5. Size of chest cavity

b) Oxygen transport: Amount of oxygen that can be transported from the lungs to theworking muscle.

1. The amount of O2 which the blood has occupy from the lungs

2. The cardiopulmonary– The circulatory system is to carry outfaster muscle for Utilization.

c) O2 uptake: The Amount of O2uptake by the muscle cells from the blood.

1. Speed of blood flow

2. Temp. and partial pressure of O2 in the blood

3. Carbon dioxide in muscle cells

d) Energy restores: The Amount of glycogen storage in the muscle cell and in the liver

Anaerobic Capacity

1. Meaning: Anaerobic means “without oxygen” and it is the ability of the organism toperform an activity in the absence of oxygen.

2. Energy Production: In the absence of oxygen the energy production for the muscle contractions can take place in two ways either from breakdown of phosphogen(ATP and CP) or from glycolysis of muscle glycogen.

3. Alactic acid mechanism and Alactic acid mechanism:

i. Braking of ATP and CP (Phosphogenes): The Mechanism of produced energydue to breakdown of ATP and CP is known as Alactic acid mechanism it doesn’t lead to formed lactic acid.

ii. By glycolysis of muscle glycogen (i.e., carbohydrate): production of energy due to glycolysis of muscles glycogen is called lactacid mechanism as it results in the formation of lactic acid.

Limited store: The amount of phosphogen stores in the muscles is limited and can supplyoxygen for high intensity activity lasting for 8 to 10 seconds.

The alactacid mechanism is supportcontinue of high-speed activity.

Anaerobic capacity depends upon the following factors:

a) Phosphogen Stores: Adenosine triphosphate and creative phosphate stores in the body

b) Buffer Capacity: Ability of the alkali reserves of the body to neutralize lactic acid.

c) Lactic Acid Tolerance: Ability of the individual to tolerate high concentration of lactic acid in the blood and muscles.

d) Aerobic Capacity: Amount of oxygen consumed by the working of muscles per minute (VO2 max).

Muscle energy system summarised in the following table:

Duration (sec)	Classification	Energy source
1-2	Anaerobic	Muscle ATP
2-10	Anaerobic	ATP+CP
10-45	Anaerobic	ATP+CP+Glycogen
45-120	Anaerobic glycolytic	Glycogen/glucose
120-140	Aerobic+ anaerobic	Glycogen + glucose+ lactate
140+	Aerobic	Glycogen + glucose + fatty acid

The following basic methods of conditioning have been discussed in this lecture:

1. Methods based on continuous principle

2. Methods based on interval principle

Duration load Method: -

Constant method - Slow constant method

                               Fast constant method

                               Varied pace method                              

Alternating method

Fartlek

Playing Sports or a bout for long period without Interval

Methods based on continuous (uninterrupted) load

principle

1. The method is also known as duration load method, which willinvolve those methods oftraining in which continue minimal to sub-maximal intensity loads are maintain for a prolonged period of time.

These methods can be classified as follows:

Continuous method

2. This method includes continuous loads apply for a longer period of time duration.

3. When loading is continued for prolonged period of time so the repetitive activity is low.

This method has three variations

1. Slow continuous method

Intensity: intensity of running is such that as a result of undertaking the training load the heart rate increases from normal to between 140-160 beats per minute.

Volume of load: the volume of load in terms of duration should not be less than 30 minutes. The maximal duration is can be up to 120 minutes.

2. Fast continuous method –

Intensity: the intensity of running is such that as a result of administration of training load,the heart rate increases from normal value to between 160- 180 beats per minute.

Volume of load: The volume of load in terms of duration should not be less than 20 minutes.

Advantages

1. This method is productive for increasing VO2 max,

2. oxygen extraction ability of the muscle,

3. increased number and size of mitochondria and

4. quality of enzymes.

5. this method is bring about the changein the heart and lungs capacity.

Variable pace method – This method also involves application of uninterrupted loads but with change of pace or spread.

Intensity: During this period of undertaking of load, the heart rate is maintained between140 to 180 beats per minute

Volume of load:The Athletes starts with the fast constant method it continues about 15 minutes and then go to slow constant method for 45 minutes. This method is for improving both aerobic and anaerobic capacities

Method	Physiological effect	Training effect	Psychological effect
Continuous method	·                     Improve efficiency of cardio respiratory system ·                     Development of aerobic capacity ·                     Development of anaerobic capacity ·                     Increased VO2 Max ·                     Increased muscle glycogen	·                     Develop of basic endurance ·                     Development strength endurance	·                     Improvement of determination and will power ·                     Enhancement of tolerance ability in respect of pain and discomfort

Fartlek

1. Fartlek is a Swedish term meaning “speed play”.

2. This method was developed in Scandinavia to provide an alternative to continuous running.

Mixture of slower and faster phases: It is used to describe cross country runs where the steady speed of ordinary cross-country running is changed into a mixture of faster and slower phases, each covering a different distance over natural terrain according to the

1. individual approach of the sportsperson.

2. The change of intensity is done depending upon the surface of running,

3. surroundings,

4. condition of the sportsperson,

5. climate and

6. the like.

The terrain selected was such that

1. it involved running on different surfaces,

2. running through the woods,

3. running by the river

4. or sea side,

5. running up and down the hill

This method is productive for evolve both aerobic and anaerobic capacities of Athletes

An example of the Fartlek training is as follows:

1. Warm up by jog for 5 to 10 minutes 

(calisthenics) for different parts of the body for about 4 to 6 minutes.

2. Sprint fast in a distance of 800m to 1200m.

3. Brisk walking for 5 minutes

4. Perform easy running, separated by 40 to 50 meters sprints, repeating until

symptoms of fatigue appear.

5. Slow jogging for about 3 to 5 minutes.

6. Sprint up in a hill at full speed in a distance of 80 to 100 meters. Sprint down the hill with jogging after each repetition.

7. Walk for 5 minutes.

8. Run at fast pace for about one minute.

9. Jog about 1 to 1.5km. to limber down.

10. End with free hand and stretching exercises

Interval Method

1. It is a method of endurance training or activity, in which include number of repetitive efforts in a faster pace separated by measured intervals of incomplete recovery period.

2. The intensity of each bout of running should be such that the heart rate increase from normal to between 170 to 180 beats per minute.

3. The periods of loads are repeated when the HR comes down from the above value to about 120 beats per minute. 

Variation of interval method

1) Short duration Intermittent Method: The duration of each period of loading is between 15 sec. to 2 minute.

2) Middle duration Intermittent Method: The duration of each period of loading is between 2 to 8 minute.

3) Long duration Intermittent Method: The duration of each period of load is between 8 to 15 minute.

Categorization of variation of interval method

The above 3 mode of intermittent methods can be Classify into intensive internal methods and extensive interval methods.

The intensive interval methodsis for high intensity (80% to 90%).

The extensive interval methodsis comparatively less (60% to 80%).

Factors of Interval Method

1. Intensity of stimulus (speed of work)

2. Density of stimulus (interval of recovery)

3. Duration of stimulus (duration of work)

4. Frequency of stimulus (number of repetitions)

5. Mode of recovery (nature of recovery)

Recovery recommendation

Between two bouts of load, walking or jogging or combination of walking and jogging could perform the recovery.

1. Sitting and lying between two repetitions of training load are not recommended.

Sports where Resting period of running is recommended –for recommendation of improving specific endurance in cycling sports

1. track and field events,

2. swimming events,

3. cycling and the like.

4. team games,

5. combative sports

6. racket sports.

Effect of interval method

Method	Physiological effect	Training effect		Psychological effect
Interval method I)              Intensive method	·                     Improve efficiency of cardiorespiratory system ·                     Develop of aerobic capacity ·                     Development of anaerobic capacity ·                     Increased VO2 Max ·                     Increased muscle glycogen ·                     Capillarization ·                     Improved compensation capacity	·                     Development of basic endurance ·                     Development of strength ·                     Development of		·                     Improvement of determinace and will power ·                     Enhancement of tolerance ability in respect of pain and discomfort ·                     Enhancement ability of work under fatigue condition
ii) Extensive Method	·                     Improve efficiency of cardio respiratory system ·                     Hypertrophic of heart ·                     Hypertrophic of skeletal system ·                     Development of aerobic capacity ·                     Development of anaerobic capacity ·                     Increased VO2 Max ·                     Increased muscle glycogen ·                     Capillarization ·                     Improved compensation capillary ·                     Increased ATP and CP reserve		·                     Development of speed strength and endurance	·                     Improvement of determinacies of will power ·                     Enhancement of tolerance ability in respect of pain ·                     Enhancement of work under fatigue condition.

References

1. Dick, F. W. (2014). Sports training principles. Bloomsbury.

2. Different Types of Training Methods For Athletes - The Sports School – Integrated School for Sports &

Academics. (2020, September 24).

3. Driver, J. (2012). HIIT: High intensity interval training explained. Createspace Independent Publishing

Platform.

4. Griffin, B. (n.d.). Your Guide to Basic Training Principles. Www.trainingpeaks.com.

https://www.trainingpeaks.com/blog/your-guide-to-basic-training-principles/

5. https://mmcmodinagar.ac.in/econtent/physical-education-sports/e-content-Interval-training-method.pdf

6. https://old.amu.ac.in/emp/studym/100020152.pdf

7. https://www.jroscoe.co.uk/downloads/as_a1_revise_pe_aqa/AQAAS_A1_ch11_answers.pdf

8. Mackenzie, B. (1998) Fartlek Training https://www.brianmac.co.uk/fartlek.htm

9. Singh, H. (1984). Sports training general theory & methods. Patiala Netaji Subhas. Nat. Inst. Of Sports.

10. Strength, N. (2016). Exercise technique manual for resistance training. Human Kinetics.

11. Wuest, D. A., & Bucher, C. A. (2003). Foundations of physical education, exercise science, and sport.

McGraw-Hill College