MUSCULAR

ENDURANCE
Endurance sports teach us to stay dedicated,
stay focused, and also to understand that were
going to have ups and downs, but you need to
keep running right through them.

 Muscular endurance is defined as the ability

to perform a specific amount of work for an
extended period of time
Exercises that build muscular endurance are
designed to improve the amount of effort used
and the duration a specific intensity can be held.
The key to building muscular endurance is to
perform high-repetition work-outs of several
types of exercise.

 To improve muscular endurance you must

repeatedly work and contract the muscle groups
you aim to develop.
Traditionally, muscular endurance programs have
used moderate loads lifted for 12-25 repetitions.
Ex. Running, Biking and Playing sports.

 Circuit training involves body weight exercise

such as sit-ups, press-ups, and squat thrusts.
Circuit training can be adapted to a specific
activity; for example, badminton lunges and
basketball chest passes.
Weight room training involves loading the
muscles with exercises like bench presses and leg
extensions. These could be part of a weight room
circuit. Use low weights around 50% of your
maximum lift. The lifts should be repeated many
times, at moderate speed.

PUSH-UP
Builds upper-body strength,
and improve muscular
endurance
Primary muscles worked for
muscular endurance include
the chest, triceps, shoulders.
Add variations to build
additional muscular
endurance: raise one leg,
high repetition, etc.

PROCEDURE
Start with your head facing the
ground, and feet and hands on the
ground.
Lower your chest to the ground and
press yourself back to the starting
position with arms extended.
Repeat
Add variations to increase intensity
and build additional muscular
endurance

DEAD LIFTS
Commonly associated
with heavy
weightlifting.
To improve muscular
endurance, change
weight, sets and
repetitions.

PROCEDURE
Position your feet
shoulders-width apart nest
to a barbell.
Grip the barbell just outside
your legs and keep feet flat,
hips back and back straight
Press through the heels as
you lift the bar straight up.

SQUAT
Overhead squat, front PROCEDURE
Start with feet placed slightly wider
squat, back squat,
than shoulders width apart.
and body weight
Move the hips back and down as
the feet stay flat on the floor.
squat.
Back stays arched and chest stays
Muscular endurance
up.
Lower hips until thighs are parallel
is built in the lower
to the ground.
body, hips, core and
back.

BICEPS CURLS
Exercise that works
the mid-upper
arms.

PROCEDURE
Start by standing-up keeping your
spine straight.
Your feet should be even with your
hips, spread apart, and toes pointing
forward.
Tuck your elbows against your sides
and hold the weights palm-up
Bring the weights to your shoulder,
breathing out as you do.

RUNNING
Can also build muscular
endurance
Muscles that worked
while running:
quadriceps, hamstrings,
calf muscles,
abdominals.

PROCEDURE
Run

BS APPLIED PHYSICS (GROUP IV)

Kayla Joezette Sabigan

Jean Pea
Kathlyn Mae Edquila
Julia Jumalon
Diana Marce Valenciano
Joshua Chauzer Lomugdang
Steven Ricafrente
Justin Caraang

Fin.