Page 6 - Chapter_12

aerobic or anaerobic. It enables an athlete 3. Middle-Term Endurance: This endurance
to undergo various kinds of activities is required for cyclic activities which lasts
without getting tired. from 2 minutes to 11 minutes. It is same as
3. Specific Endurance: It can be defined as the short-term endurance in some ways, as it
ability to resist fatigue caused by a specific also involves a high concentration of lactic
sport activity. As the nature of fatigue is acid in the blood and muscles. Middle
different for different sports, so the specific term endurance is used mostly in 1500 m
endurance is also different. race, 3000 m race, in swimming and certain
combative sports.
As per the duration of the activity,
endurance can be categorised as: 4. Long-Term Endurance: This endurance
is required in these sports activities that
1. Speed Endurance: It can be defined last for more than 11 minutes. When the
as the ability to prolong resistance to activity exceeds the duration of 30 minutes,
fatigue with maintenance of near speed. then fat is metabolised to fill in energy
It depends on the power and capacity of supply gaps. It is used in events such
energy production and it reduces lactate 5000 m and 10,000 m cross country races
formation. The 400 m sprint is the most and marathons.
suitable example of speed endurance.
Sprinter can have a range of 7 to 40 seconds methods to Develop endurance
with nearly complete recovery between
each run. Running upto 7 seconds use up continuous training method
the ATP energy storage, if the duration In the continuous training method, a load is
exceeds 40 seconds, them it becomes an used for a long duration without any break.
aerobic activity. In this method, the intensity is kept low and
time frame is restricted to half an hour. This
2. Short-Term Endurance: This type of duration may be extended according to the
endurance is required to resist fatigue in capacity of the training person. Cross-country
sports activities that are cyclic and last race is one of the best examples of continuous
from 45 seconds to 2 minutes. A greater training method.
amount of lactic concentration can be
observed in the blood and muscles during
the during the use of short term endurance.
This endurance is utilized in event like
800 m races swimming, wrestling etc.

Continuous training

This method can be studied in three forms
i.e., slow constant, fast constant and varied pace
constant. In slow constant method, the heart beat
rate increases from normal to 140-160 beats and
the duration is kept at 30 minutes, it can also be
Wrestling extended to 120 minutes. This method makes

6 Physical Education