02 - 148 - Endurance

The ability of a muscle or muscles to perform at a particular level for prolonged periods of time

• Muscular endurance

• Cardiovascular endurance

Ability of one’s cardiovascular system to allow the performance of prolonged aerobic activities

• Cardiovascular endurance

• Muscular endurance

Breakdown of carbohydrates, proteins, & fat creates energy for fuel

◦ Fuel is converted to ATP

• Catabolism

• ATP

Endurance activities require ______ and engage the __________ of providing ATP

• Oxygen (O2), oxidative system

• Ok

Can only provide enough ATP for 15 seconds of activity

• ATP-CP system (Anaerobic)

• Glycolysis (Aerobic-Anaerobic)

• Oxidative system (Aerobic)

Can provide ATP for 2 minutes

• Glycolysis (Aerobic-Anaerobic)

• ATP-CP system (Anaerobic)

• Oxidative system (Aerobic)

Requires O2

Can produce 19 times the ATP (compared to #2)

• Oxidative system (Aerobic)

• Glycolysis (Aerobic-Anaerobic)

• ATP-CP system (Anaerobic)

Recommendations to Improve Fitness

Adults

Moderate-intensity exercises ________

Recommendations to Improve Fitness

Adults

Vigorous-intensity exercises _________

Walking briskly, water aerobics, doubles tennis, cycling at <10 miles/hr.

• Adults

  :Moderate-intensity exercises 5 hrs/week

• Adults

  :Vigorous-intensity exercises 2.5 hrs/week