ENDURANCE - Definition, Types & Methods to develop.
According to Barrow endurance is the result of a physiologic capacity of the individual to sustain moment over a period of time. Endurance is required in all sports. It is usually measured by the number of repetitions
Example - Number of set ups an individual can complete in 1 minute.
Types of Endurance -:
1. Types of Endurance According to Nature of Activity :
According to the nature of activities, endurance can be divided into the following categories...
A. Basic Endurance - Basic Endurance is also called aerobic endurance because it depends mainly on aerobic endurance. Basic endurance is the ability to perform movements in which large number of body muscles are involved and the activity is performed at a slower pace for a long duration.
Ex - Jogging, slow running, walking, etc.
B. General Endurance - general endurance is the ability to resist fatigue satisfactorily cost my different types of activities. These activities may be aerobic or anaerobic in nature. These activities may be of low or high intensity but for a longer duration. This duration is much shorter than required for basic endurance activity.
General endurance enabler sports person to perform different types of activity for a longer duration without getting fatigued.
C. Specific Endurance - Specific Endurance is the ability to resist fatigue caused by a specific or particular sports activity. Specific Endurance is different because nature of fatigue is different for different sports.
2. Types of Endurance According to the Duration of activity :
A. Speed Endurance - It is the ability to resist fatigue in activities lasting up to 45 seconds. Best example is the event of 400 metre sprint.
Speed Endurance is mainly dependent on power and capacity of energy production.
B. Short Term Endurance - Short storm endurance is need to resist fatigue in sports activity lasting from about 45 seconds to 2 minutes. This endurance also depends to a large extent on strength endurance and speed endurance.
C. Middle Term Endurance - This endurance is needed for such sport which activities last from 2 to 11 minutes. It also depends on strength endurance and speed endurance but to a limited degree. The endurance needed for 1500 race is best example of middle term endurance.
D. Long Term Endurance - long term endurance is needed in such sport activities with class from more than 11 minutes the sport activities such as 5000 for 10000 cross country and marathon races required such type of endurance.
Methods to develop endurance -:
1. Continuous Training Method :
It is also considered as one of the best methods for improving endurance for stock in this method of training and exercise is performed for a longer duration without any break. In this method intensity remains low because the exercise is done for a longer period. In this method heartbeat remains in between 140 to 160 beats per minute. Total duration should not be less than 30 minutes but it can be more than it.
2. Interval Training Method :
Bikila the famous athletic coach of Finland introduced this training method in 1920. His rest on importance of freedom between the work and the rest in the method and called it terrace training. He was the greatest coach of his time.
Used to run 400 metre 10 to 20 times daily instead of running 10 to 20 miles daily then this training method became the interval training method. The training method is based upon "effort and recovery" principle.
During interval training recovery period is given to the athlete after its PD workout. Recovery period can be adjusted according to efficiency of an athlete.
3. Fartlek Training Method :
This method is used for developing endurance Gosta Holmer developed Fartlek training in 1937. The wors fartlek means speed play, it is such a training method that blends continuous training with interval training. This training method lays emphasis on both aerobic as well as and aerobic systems. In this method pace or speed is not pre planned and thus it is left to the discretion of individual, an individual can change speed according to surroundings. Self discipline plays a vital role in Fartlek training method. The rate of heart beat ranges between 140 and 180 per minute the duration of training depends upon the experience of athlete but most probably it last a minimum of 45 minutes.
Comments