Muscular Endurance:Excercises With Benefits
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Muscular Endurance: Benefits
muscular endurance is the ability to repeatedly contract
your muscles at a submaximal level for either many repetitions or to hold a
contraction for a long period of time.
This should be remembered that muscular endurance is different
from muscular strength which is the need to contract your muscles and maximally
for a single repetition.
Muscle Endurance Exercises
Muscular Endurance
refers to the ability of a group or all of your body's muscles to perform a
vigorous activity over a long period of time for example a plank exercising the session that lasts several minutes and
thus requires a great deal of leg muscle strength, similarly a rowing workout
and a solid pace will focus more on your arm and back muscles both of these
scenarios are great examples of muscular endurance activities.
And continuous practice at activities like running, cycling, rowing, etc starting at moderate levels and increasing to vigorous levels in future workouts will train our muscles to be able to do more each time we do dedication like this will result in a person who has a high level of muscular endurance.
Muscle Endurance Test
Muscular endurance is the ability of your body by its heart
and lungs and blood supply to allow you to continue to do activity for a long
period of time and lack of all body activity but if you think about what the
muscles are doing like when you run or ride the bike, your muscles have to have
good most can endurance to contract during that overall aerobic or
cardiovascular exercise session.
Some of the testing
techniques for muscular endurance include :
- Push-ups/ Partial Push Up/Curl up
- One minute time sit-ups
- Bench press test
There are different test assessment techniques that help to assess an
individual's muscular endurance which is the ability of a muscle or group of
muscles to perform repeated contractions against a light submaximal load for an
extended period.
These following tests
are commonly used on a regular basis assessment techniques are dependent on the
individual's physical activity and history.
Different endurance
test focus on certain muscle groups making it important to select appropriate
methods that are related to the proper testing results.
I. Push-ups/ Partial Push Up/Curl up: For testing Muscular Endurance
Start in an upright
position a complete push-up is when the participant's chin touches the floor or
mat and then reaches the starting position some of the cues include a
participant's back must remain flat and their abdominal region cannot touch the
ground for scoring you basically count the number of push-ups performed
consecutively without rest or cannot or cannot maintain proper form.
In the modified push-up or Partial push-ups
the hands are shoulder-width apart the back is flat and the knees and feet are
in contact with the ground for the standard push-up, the back is flat the hands
are shoulder-width apart but only the feet are in contact with the ground people with good body endurance and mobility would generally be able to perform 22 reps in a row and for example, if the participant ages
between 20 and 29 years old then the results may fall in between 40th and 50th
percentile when errors for the push-up include elbows flaring out or arch back
or butt sticking up tends to limit range of motion incorrect hand placement so might be too wide or too narrow
will not be the proper form.
For the partial curl
up test materials needed would be a clean mat which is optional again you need
two strips of tape a metronome for cadence and to set it up you have to
position in a supine position on the mat with their knees bent at 90 degrees and
their feet flat on the ground and arms
are positioned down the side of their body with resting on the mat with palms
down,.
Some of the key points
for the personal curl up test include your feet must stay flat on the ground
and you not to anchor down your feet and
your fingertips must touch the second piece of tape, the participant is to perform a curl
ups at a cadence of 50 beats per minute until the participant can no longer
maintain the correct cadence or proper technique for scoring basically count
the number of partial curl-ups completed.
II. One minute Bent
time sit-ups: For testing Muscular Endurance
For the sit-up test
basically, the participant lies in a supine position with knees bent at the shoulder
width apart participant positions hand at the side of their head with fingers
over their ears, this position must stay maintained during the test a helper or a friend can hold the feet and keep them to the ground
Some of the key points
with one minute bent knee setup include participants try to do as many sit-ups
as possible in a minute a full setup is when both participant's elbows touch
both knees and return to the starting position with shoulder contacting the
floor form and proper technique must always be maintained with no rocking no bouncing and your butt must
always stay in contact with the ground for scoring better.
In the one minute bent
knee sit-up tests include using momentum repetitions are not controlled elbows
do not touch the knees your butt comes off the floor limited range of motion
and pulling on your neck you might use the one-minute setup test over the
partial curl-up test when you do not have access to the materials required for
the partial curl-up test.
And also the setup test should be done by
individuals who can complete the full range of motion of a sit-up whereas the
partial curl-up test should be used when individuals cannot complete a full
setup for the standard load.
III Bench press test: For testing Muscular Endurance
For a bench, press test materials needed would be a
bench press rack with a few-pound barbell.
In performing this
test you want to lie flat on the bench with feet flat on the floor grip the
barbell with hands slightly wider than shoulder-width. Some key points for the bench
press test include lying supine with back flat on the bench and feet on the floor starts with a barbell on the chest when you are ready they can push up to
the sound of the beat and come back down when there is another beep push up bar
until your arms are fully extended lower the weight to contact the upper chest
breathe in on the eccentric phase and breathe out on the concentric phase.
If you are in the age the range between 26 to 35 years category good 18-20 repetition with proper form is
count better.
Some of the common errors for the bench press tests
include an arched back, butts coming off the bench, and limited range of motion or elbows
flaring out using momentum and also bouncing the bar off the chest and wrist is
not stacked on top of the elbow so when might you do the bench test instead of
a push-up test for some individuals the push-up test may be too challenging and
they are not able to push their push up their body weight the weight of the bar
maybe easier for the individuals to push.
Muscle Endurance Vs Muscle Hypertrophy
Muscle endurance helps
in gaining the size of the muscle group one indivisual is concentrating with
whereas hypertrophy will help n strengthening the muscle by continues doing the same amount of weighted exercising but with increasing weights as and when can
be dealt with by the indivisual.
Muscle Endurance will be the most important subject to look after when it comes to any sport especially weightlifting and bodybuilding, hence it should be considered as the basic go-to momentum for any athlete or beginner to improve and master.
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FAQ: Muscular Endurance
Q. What are examples of endurance activities?
A. There can be more than a few examples for the endurance activities, some of them can be as below
- Brisk Walking
- Jogging
- Plank
- Sit-Ups
- Mountain Climbing
Q. What is muscular endurance and why is it important?
A. Muscular Endurance is a capacity of a body for repeatedly doing the exercise or in case of repetition for the exercise as result helps in increasing the muscle density and the longevity.
Q.What are 2 examples of muscular endurance?
A. There can be more than just 2 examples, still below can be considered as muscular endurance.
- Plank
- Situps
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