ENDURANCE

Dr. JASMAIL SINGH

Senior Scientific Officer (GTMT)
SAI NS NIS: PATIALA
 ENDURANCE
• Optimum pace/tempo during competition/ activity.

• To ensure the good quality of technical skills.

• To take higher training loads.

• To recover quickly during the competition, training ,

between the training sessions etc
 ENDURANCE cont..
• To remain alert and attentive during the competition

• To avoid injuries and good base for tactical behavior.

• In short endurance is indispensable for health,

prevention of cardiac problems, general well being etc.
 ENDURANCE

It is the ability, which enables the sportsman to

do a sports activity effectively without getting
tired and to recover quickly from fatigue
during and after the activity.

OR
ENDURANCE IS THE ABILITY TO RESIST
FATIGUE.
 TYPES OF ENDURANCE:

1. ACCORDING TO NATURE OF ACTIVITY

2. ACCORDING TO DURATION OF ACTIVITY

 TYPES OF ENDURANCE:
1. ACCORDING TO NATURE OF ACTIVITY

a. Basic endurance

b. General endurance

c. Specific endurance
 TYPES OF ENDURANCE
A. ACCORDING TO NATURE OF ACTIVITY:

1. BASIC ENDURANCE:

•It is the ability to do movements involving large number of

muscles at a slow pace for prolonged periods.

•Example-Walking, jogging, swimming, cycling, at moderate

pace for more then 30 minutes (trained S.M).

•Depends more than 90% on aerobic capacity

• Hence also referred as aerobic endurance
 2. GENERAL ENDURANCE

• Ability to do various types of movements with higher or

lower intensity for sufficient long period.
Or
• Ability to resist fatigue, caused by various types of
activities, may be aerobic or anaerobic for longer time.

• A sportsman having good general endurance is able to

play all games and can do activity for a longer time
continuously without much fatigue.
 3. SPECIFIC ENDURANCE

• Ability to do sports movements of a particular

sport under conditions of fatigue.
Or
• It is the ability to resist fatigue caused by a
specific sports activity.

• Performance in specific endurance may be

determined by aerobic or anaerobic metabolism or a
combination of both.
Classification on the basis of duration of
activity:
Harre (1979) has classified endurance based upon
duration of activity as:-

1. Speed Endurance

2. Short Time Endurance

3.Medium Time Endurance

4. Long Time Endurance

B. ACCORDING TO DURATION OF ACTIVITY

A. SPEED ENDURANCE :

• Ability to resist fatigue in activities lasting up to 45

seconds.

• Example: Cyclic sports like 400m run, 50 m free style

swimming etc.

• In acyclic sports like combative sports, ball games.

B. SHORT TIME ENDURANCE:

• Ability to resist fatigue in activities lasting from 45

seconds to 2 minutes.

• (Mainly depends on strength endurance and speed

endurance) e.g. 800m run.
C. MEDIUM TIME ENDURANCE:

• Ability to resist fatigue in activities lasting from 2 minutes

to 11 minutes e.g. 1500 m run. 3000m steeplechase, 100 m
rowing.

• Depends on aerobic and anaerobic

• With the increase in duration of activity the contribution of
aerobic processes increases.
• Also depends upon speed endurance and endurance
strength .
D. LONG TIME ENDURANCE

• Ability to resist fatigue in activities lasting from more

than 11 mint e.g. Long distance events, marathons,
1500m. swimming.
• Depends upon aerobic capacity..
It is further divided into three types:

• Long Time Type- A (11-30min)

• Long time Type-B (30- 90min)
• Long time Type-C (90m or above)
 LONG TIME ENDURANCE cont..

• With the increase in the duration of activity the

more and more fat is used as fuel for energy
liberation (effective for reducing body fat also)

• Activities shorter than 30 mint –carbohydrates

are used as fuel for energy liberation
 Percentage of aerobic and anaerobic energy
production when running different distances
Distance Time (Min :Sec) Anaerobic (%)
Aerobic (%)

100m 0:10 0 100

200m 0:20 10 90
400m 0:45 20 80
800m 1:45 35 65
1500m 3:45 50 50
5000m 14:00 80 20
10000m 29:00 90 10
42200m 135:00 100 0
 FACTORS DETERMINING ENDURANCE

1. AEROBIC CAPACITY:
• The ability of the organism to maintain an adequate supply of
oxygen to the working muscles for endurance performance.
(for basic & long time endurance)

• Measures by VO2 Max

(Amount of oxygen which can be consumed by the
working muscles in one minute at maximal exercise)

• Aerobic capacity mainly depends on the following three

things:
A. Oxygen Intake:

( Oxygen intake is the amount of O2 which can be taken into the blood stream from
atmosphere)

• If oxygen intake is more ,then there are favorable chance of achieving

higher VO2 Max.

\The Oxygen intake mainly depends on the vital capacity

which further depends on:

• Lung size
• Strength of respiratory muscle
• Size of the chest cavity etc.
• Number of Active lung alveoli
 A. Oxygen Intake cont..
Once the oxygen is inside the lungs it has to be absorbed
into the blood through diffusion

-Oxygen diffusion depends on:

• pressure of O2 in the lungs & Blood,
•Amount of Hemoglobin in the blood etc
B. Oxygen Transport:
•
• The amount of oxygen which can be transported
by the heart and blood from the lungs to the
working muscles.

• (Oxygen intake and oxygen transport mainly depends

largely upon the efficiency of the circulatory and
respiratory systems and hemoglobin concentration in the
blood)
C. Oxygen consumption (Oxygen Uptake):

• The amount of oxygen which can be absorbed and

consumed by the working muscles from the blood- Oxygen
consumption.

• It mainly depends on the extent of capillarisation in the

muscles, speed of blood flow, gas diffusion, number and
size of mitochondria and oxidative enzymes in the muscle
cells.
• Aerobic capacity also depends upon muscle glycogen
content and sugar level in the blood.

• If the muscle glycogen level falls below a certain level,

the fatigue sets in.

• To save muscle glycogen, the blood sugar is utilized for

energy production.

• The blood sugar level is maintained by extra sugar

released in the blood from the liver.

• (therefore for long duration activity, muscle glycogen and liver glycogen store
are important)
2. ANAEROBIC CAPACITY:

• It is the capacity of the organism to work in the absence of

oxygen.

• The level of lactic acid concentration in the muscle and

blood is also an index of anaerobic capacity.

• All explosive movements and vigorous activities

lasting for a few seconds depend heavily on
anaerobic capacity.
• Anaerobic capacity depends upon the followings:

A. Phosphogen Stores:

• The total amount of ATP- CP (Adenosine-Triphosphate and

creatine phosphat) called phosphagen – is very important if
the activity has to be continued for sufficient long time at
high intensity.

• The amount of ATP-CP can be increased significantly

through training.

• Along with the phosphagens certain no-oxydative enzymes

are also crucial for anaerobic energy production.

• The amount of these enzymes can also be increased by

training.
B. Buffer Capacity:

• When energy is released anaerobically, lactic acid is

produced. When lactic acid concentration in the blood
increases beyond a certain limit, the activity cannot be
continue.

• The human organism neutralizes the lactic acid with the BUFFER
SUBSTANCES so that the concentration of lactic acid does not rise
beyond a certain limit.

• The capacity to neutralize lactic acid is called the “BUFFER

CAPACITY”. The various buffer substances in the blood are
BICARBONATES, PROTEIN and PHOSPHATES.
C. Lactic Acid Tolerance:

• The ability to tolerate higher concentration of lactic acid is

an important factor for determining anaerobic capacity.

• The performance in 400m, 800m and 1500m races

depends significantly on lactic acid tolerance.

• Lactic acid tolerance capacity can be improved through

training.
D. Aerobic Capacity:

• If aerobic capacity is poor, lactic acid production starts at

relatively slower speed and as result the activity has to be
stopped after a short while or speed has to be reduced.

• In non- athlete, significant accumulation of lactic

acid starts at 65% of VO2 Max.

• In endurance athletes, it starts at 80% of VO2

Max or still later.
3. MOVEMENT ECONOMY:

• Endurance performances depends to a greater

extent on movement economy (technique)

• Through economical movement or better

technique, energy can be saved and the sportsman
can continue the activity longer.

• In swimming 20-30% of the energy can be saved if

movements are correct.
PSYCHOLOGICAL FACTORS:

Endurance depends significant on:

• Motivation

• Will Power

• Ability to tolerate pain and discomfort

• Other factors like body weight and body composition

etc.
METHODS OF ENDURANCE DEVELOPMENT

1.Continuous Method
2.Interval Method
3.Repetition Method
4.Competition and control method

(These four methods have several variations)

METHODS OF ENDURANCE DEVELOPMENT

• CONTINUOUS METHOD:-
• Continuous activity without pause
• Low intensity
• Very high volume

1. Slow Continuous Method

2.Fast Continuous Method
3.Varied Pace Method
4.Fartlek Method
• VARIATIONS OF CONTINUOUS METHOD:

A) Slow continuous method:

• Pulse 140-160 b/m

• Duration of the activity 30 minutes to 2 hours.
• There is very little change in the pace

Example:- slow running/ cross country, cycling or

swimming etcs.
• VARIATIONS OF CONTINUOUS METHOD:

B) Fast continuous method:

• Pulse 160-180 b/m

• Duration 20 min up to 1 hour.
• For best result- 175-180 b/m
C) Varied pace method:

• Running continuously and changing the pace according

to pre-plan.

• Pulse 140-180 b/m

• Duration from 20 min. to 1 hour.
• Can be used by trained sportsmen only
• Can be improved aerobic and anaerobic capacity at the
same time.
D) Fartlek Method:

• Swedish word means ‘Speed play’

• Not Pre- planned-Sportsperson changes his pace
according to his wish.

• Pulse 140-180 b/m

• Duration of activity : 20 minutes to 1 hour.
• Effective for aerobic and anaerobic+ will power
• (this method requires more self discipline)
E) Playing a game for a long time without pause.

• TRAINING EFFECTS:

• Continuous method develop qualities like Basic endurance,

General endurance, anaerobic endurance, Specific
endurance and Speed endurance
• (decrease strength and size of the muscle)
2. INTERVAL METHOD:

 Activity with pauses or intervals of incomplete rest.

 Heart rate must go up to 180 b/m.
 Heart rate must come down to 120-130 b/m before the
next reps.
 Very effective method to various types of endurance
 There are several variations of interval method
- Scholish classifies the interval method according
to the intensity of the activity.

B) Extensive interval method

(60-80% Intensity)

A) Intensive interval method

(80-90% Intensity)
• Harre classified the interval methods according
to the duration of each stimulus as follows:

1. Short time interval method:

• Duration of each repetition from approx. 15sec. to 2

min.
2. Middle time interval method:

• Duration of each repetition from approx. 2 to 8min.

3. Long time interval method:

• Duration of each repetition from 8-15 min.

• The short time interval method is more suitable for the development of
anaerobic capacity and long time method is for the basic and aerobic
capacity.

• These methods can be placed under extensive or intensive interval method .

According To Intensity According to duration of activity

Short T.I Method

Intensive Int. M. (15sec to 2m.)
80-90%

Middle T.I. Method

(2m to 8m.)
Extensive Int. M.
60-80%

Long T.I Method

8m to 15m
 EFFECTS OF EXTENSIVE INTERVAL METHOD

• Basic Endurance.
• General Endurance.
• Specific Endurance.
• Speed Endurance.
 EFFECTS OF INTENSIVE INTERVAL METHOD

• Specific endurance.
• Speed endurance.
• Strength endurance.
• (Interval method is very effective for the improvement of specific
endurance in team games, combat sports and racket sports-
Activity in these sports are of interval nature )
 Repetition method
• Intensity - very high (90-100%)
• Recovery – Complete
• Intensity can be calculated by the best performance of repetition.
• Most suitable for the improvement of speed and speed
endurance.

• Endurance athlete use repetition method for improving specific

endurance as well as pace judgement

• Endurance athletes need speed for the start and final phase of the
competition as well as for the intermediates spurts.
3. Repetition method:

• For the development of phosphagen and alactacid

metabolism (components of anaerobic capacity) following
load parameters are suggested:

• Structure of training:

• Intensity :90-100%
• Duration/ Distance :3-8 sec. /Run 20-70m.

• Recovery :2 to 3 min.
(between set 7-10min.)
• Repetitions :Optimum arranged in
sets of 3-4 reps
4. Competition and control method:

• Endurance performance depends mostly upon experience,

tactical efficiency and psychic factors.

• They can be improved through participation in

competitions.

• Tests and time trial are also good for specific

endurance.
 Monitoring of Aerobic Endurance Training
Regime of Maximum Sub-max. Medium Low Intensity
workout Intensity Intensity Intensity 30-40 %
80-100% 60-80% 40-60 %

Steady
running.
Pulse rate
150-160 b/m. 24-30 min 18-24 min. 12-18 min. 9-12 min.
maximum
duration is
30 min.
 Karvonen formula to find THR
MHR= 220- Age of SM
=220-20
=200
 Physiological factors being affected with slow
continuous method
Method Load Parameters Factors being effected
Slow •Heart Rate 140-160 b/min -Increase in muscle glycogen
Continuous •Duration – 30 min to 2 hrs -Increase in liver glycogen
-Increase in capillarisation
-Increase in quantity of
oxidative enzymes
-Increase in number and size
of mitochondria
-Movement economy
-Leads to decrease in
muscle strength
 Physiological factors being affected with Fast
continuous method
Method Load Parameters Factors being effected

Heart rate 160-180 b/min -Improves VO2 max

Fast For best results 175-180 -Increase in number and size of
Continuous b/min or 90-100 % 0f VO2 mitochondria
Method max -Increase in quantity of
Duration not less than 20 oxidative enzymes
min for trained persons -Less effect on capillarisation
-Not leads to much decrease
in muscle strength
 Physiological factors being affected with
Variable/ Fartlek methods
Method Load Parameters Factors being effected

Variable pace Heart rate 140-180 -Improves aerobic and

method/ b/min anaerobic capacity depending
Fartlek method Duration 20 min to 60 on the distance distribution
min.
Some typical example of interval method for different
purposes are given below;
• For heart and circulatory system:

• Intensity -60-80%
• Duration -15-70 secs
• Distance -100-400mts
• Repetitions - up to 50
• Recovery - (Incomplete) Next reps start when
• H.R comes to 120-130 b/m
 For Aerobic capacity

• Intensity -75-85%
• Duration -Not more than 90sec
• Recovery - 45-90 sec, active (Not exceeding 3-4 min)
• Repetition - Optimum
 For Lactic Acid Tolerance

• Intensity -about 90%

• Duration -20sec to 2min
• Reps -3-4
• Recovery -Active , incomplete and
progressively decreasing e.g 7,5,3min
 For Improving VO2 Max

• Intensity -90% or more

• Duration -10-15 sec
• Recovery -15-30 sec
• Reps - 4-5
 Method Load parameters Effects

Repetition Intensity – 90-100 % Specific endurance

Method Distance – Competition or part completion -Components of
distance anaerobic -capacity
Recovery – Complete like:-
(for phosphogen stores and alactic -Phosphogen store
metabolism short sprints lasting up to 6-8 -Non-oxidative
sec) enzymes
(for lactic acid tolerance 40-45 sec or little -Lactic acid tolerance
longer 3-5 times with complete recovery)

Competition Endurance tests and controls -Specific endurance

Method Competition in other events -Psychic qualities
Competition in specific events -Endurance tactics
• THE END ... And Start