Archive: 2018 / 10

7 Key Components of Fitness - MUSCULAR (strength) ENDURANCE

Component of fitness 5_ Muscular (strength) endurance

Simply, muscular endurance lies between endurance and strength on a spectrum. It is the ability to apply a force (overcome resistance) for a long period of time. The force that can be overcome will reduce the longer the athlete has to maintain the effort. Once an athlete has sufficient endurance to complete a race, this is the next component that will determine how fast they can complete the given event.

Example:

For an age group athlete who has only been competing for a short amount of time the following example shows how these three components of fitness are related. The athlete may be able to cycle at a relatively easy pace, for example 20km per hour for four hours. At the end of this session this athlete would be fatigued. If we were to reduce the time they cycled for the athlete would be able to go faster, applying more force, but for a shorter period of time, for example 24 km per hour for 2 hours. We can continue reducing the time they have to train for and as a result they can apply more force. At a point this may be considered Muscular (Strength) Endurance. As the time is reduced the athlete can apply yet more force.

It should therefore be clear that muscular endurance is limited by the maximum strength an athlete has, and also by their overall endurance at the other end of the spectrum. – source: British Triathlon.

A Muscular endurance workout would take form of long intervals with short recoveries or steady efforts. The
intensity would be at your lactate/ anaerobic/ functional threshold or slightly
below.

The next
Component of fitness: FLEXIBILITY

Component of fitness 5_ Muscular (strength) endurance

Simply, muscular endurance lies between endurance and strength on a spectrum. It is the ability to apply a force (overcome resistance) for a long period of time. The force that can be overcome will reduce the longer the athlete has to maintain the effort. Once an athlete has sufficient endurance to complete a race, this is the next component that will determine how fast they can complete the given event.

Example:

For an age group athlete who has only been competing for a short amount of time the following example shows how these three components of fitness are related. The athlete may be able to cycle at a relatively easy pace, for example 20km per hour for four hours. At the end of this session this athlete would be fatigued. If we were to reduce the time they cycled for the athlete would be able to go faster, applying more force, but for a shorter period of time, for example 24 km per hour for 2 hours. We can continue reducing the time they have to train for and as a result they can apply more force. At a point this may be considered Muscular (Strength) Endurance. As the time is reduced the athlete can apply yet more force.

It should therefore be clear that muscular endurance is limited by the maximum strength an athlete has, and also by their overall endurance at the other end of the spectrum. – source: British Triathlon.

A Muscular endurance workout would take form of long intervals with short recoveries or steady efforts. The
intensity would be at your lactate/ anaerobic/ functional threshold or slightly
below.

The next
Component of fitness: FLEXIBILITY


7 Key Components of Fitness - STRENGTH

Component of fitness 4 _ Strength

Strength is the ability of a muscle or group of muscles to exert a maximum force in order to overcome a resistance.

An example is the ability to turn the pedals when climbing a steep hill. Strength in this instance is not concerned with how quickly the pedals turn, just that they are able to turn for a short period of time.

A good analogy is of a competitor in a strongest man competition where a competitor may have to move a very heavy item a short distance, they may do this quite slowly, but are exerting a lot of force. In short: if you lift weights, your muscles will get stronger!

The next Component of fitness: Muscular (strength) endurance

Component of fitness 4 _ Strength

Strength is the ability of a muscle or group of muscles to exert a maximum force in order to overcome a resistance.

An example is the ability to turn the pedals when climbing a steep hill. Strength in this instance is not concerned with how quickly the pedals turn, just that they are able to turn for a short period of time.

A good analogy is of a competitor in a strongest man competition where a competitor may have to move a very heavy item a short distance, they may do this quite slowly, but are exerting a lot of force. In short: if you lift weights, your muscles will get stronger!

The next Component of fitness: Muscular (strength) endurance