2º ESO Endurance II

Endurance is the capacity to make an effort for the longest possible time. Endurance is the most important capacity for our health because training
endurance we improve the health of our HEART and LUNGS. This capacity allows us to do exercise FOR A LONG TIME. Those exercises have to implicate
the WHOLE BODY, for example: Running, Jogging, Bicycling, Swimming, Skating, Cycling on a stationary bicycle, Tennis, Dancing, Basketball, Hiking…

Types of endurance:

Anaerobic endurance. It is short duration endurance. It is the capacity to make a very high intensity exercise for the longest possible time.
For example running 800 meters at a very high pace, very fast.

Aerobic endurance. It is a long duration endurance. It is the capacity to make a medium intensity exercise for the longest possible time.
For example a 5000m race, or running 1 hour at a low pace, slowly.

Anaerobic Aerobic

Intensity VERY HIGH MEDIUM or LOW

MORE THAN 170 bpm LESS THAN 160 bpm

Heart rate

LESS THAN 3 MINUTES MORE THAN 3 MINUTES

Time

NOT ENOUGH. You will have to stop ENOUGH, You can go on for longer
Oxygen intake
 Types of endurance Examples

Aerobic Marathon 2000m, 5000m, Swimming Cycling Jogging

10000m
Anaerobic Long Sprints Skipping rope Sprint swimming Hill climbing Weight lifting

Mixed Football match Judo Interval training Water polo Basketball match

It is important that you know how to take your heart rate

HOW TO TAKE YOUR HEART RATE (PULSE) HEART RATE

RESTING HEART RATE MAXIMUM HEART RATE

Is the highest number of times

your heart can contract in one
When you are at complete minute
rest. Your resting heart rate
indicates your basic fitness
It is about
level.
220 - your age
It is about
60-70 bpm Example: If you are 13 years old
220-13= 207 bpm

Use your index and middle fingers to count the numbers of beats in 1 minute. Or you can count the number of beats in 30 seconds and multiply by 2. Or you count the
number of beats in 15 seconds and multiply by 4. Or you can count the number of beats in 10 seconds and multiply by 6. Or you can count the number of beats in 6 seconds
and multiply by 10.

Test to know your Endurance:

 Cooper test: run the longest distance in 12 minutes
 Course Navette: Beep test, running 20 meters