7.3: Part C- Muscular Endurance- Three Different Calisthenics- Until Fatigue
- Page ID
- 100748
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\(\newcommand{\avec}{\mathbf a}\) \(\newcommand{\bvec}{\mathbf b}\) \(\newcommand{\cvec}{\mathbf c}\) \(\newcommand{\dvec}{\mathbf d}\) \(\newcommand{\dtil}{\widetilde{\mathbf d}}\) \(\newcommand{\evec}{\mathbf e}\) \(\newcommand{\fvec}{\mathbf f}\) \(\newcommand{\nvec}{\mathbf n}\) \(\newcommand{\pvec}{\mathbf p}\) \(\newcommand{\qvec}{\mathbf q}\) \(\newcommand{\svec}{\mathbf s}\) \(\newcommand{\tvec}{\mathbf t}\) \(\newcommand{\uvec}{\mathbf u}\) \(\newcommand{\vvec}{\mathbf v}\) \(\newcommand{\wvec}{\mathbf w}\) \(\newcommand{\xvec}{\mathbf x}\) \(\newcommand{\yvec}{\mathbf y}\) \(\newcommand{\zvec}{\mathbf z}\) \(\newcommand{\rvec}{\mathbf r}\) \(\newcommand{\mvec}{\mathbf m}\) \(\newcommand{\zerovec}{\mathbf 0}\) \(\newcommand{\onevec}{\mathbf 1}\) \(\newcommand{\real}{\mathbb R}\) \(\newcommand{\twovec}[2]{\left[\begin{array}{r}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\ctwovec}[2]{\left[\begin{array}{c}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\threevec}[3]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\cthreevec}[3]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\fourvec}[4]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\cfourvec}[4]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\fivevec}[5]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\cfivevec}[5]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\mattwo}[4]{\left[\begin{array}{rr}#1 \amp #2 \\ #3 \amp #4 \\ \end{array}\right]}\) \(\newcommand{\laspan}[1]{\text{Span}\{#1\}}\) \(\newcommand{\bcal}{\cal B}\) \(\newcommand{\ccal}{\cal C}\) \(\newcommand{\scal}{\cal S}\) \(\newcommand{\wcal}{\cal W}\) \(\newcommand{\ecal}{\cal E}\) \(\newcommand{\coords}[2]{\left\{#1\right\}_{#2}}\) \(\newcommand{\gray}[1]{\color{gray}{#1}}\) \(\newcommand{\lgray}[1]{\color{lightgray}{#1}}\) \(\newcommand{\rank}{\operatorname{rank}}\) \(\newcommand{\row}{\text{Row}}\) \(\newcommand{\col}{\text{Col}}\) \(\renewcommand{\row}{\text{Row}}\) \(\newcommand{\nul}{\text{Nul}}\) \(\newcommand{\var}{\text{Var}}\) \(\newcommand{\corr}{\text{corr}}\) \(\newcommand{\len}[1]{\left|#1\right|}\) \(\newcommand{\bbar}{\overline{\bvec}}\) \(\newcommand{\bhat}{\widehat{\bvec}}\) \(\newcommand{\bperp}{\bvec^\perp}\) \(\newcommand{\xhat}{\widehat{\xvec}}\) \(\newcommand{\vhat}{\widehat{\vvec}}\) \(\newcommand{\uhat}{\widehat{\uvec}}\) \(\newcommand{\what}{\widehat{\wvec}}\) \(\newcommand{\Sighat}{\widehat{\Sigma}}\) \(\newcommand{\lt}{<}\) \(\newcommand{\gt}{>}\) \(\newcommand{\amp}{&}\) \(\definecolor{fillinmathshade}{gray}{0.9}\)The Best (or Worst) of Both Worlds
A third limitation we will be testing is the endurance of a given muscle or repeated contractions with a submaximal resistance. We will recreate the endurance with number of repetitions with a sub-maximal weight (body weight). The other end of the spectrum from strength or power is muscular endurance. This should not be confused with cardiorespiratory fitness like running, cycling, swimming, rowing or hiking.
The ability to perform activities requiring muscular endurance are a hybrid of strength training or cardiorespiratory training. For example, using your body weight (calisthenics) for a given exercise is often done to measure muscular endurance. Speed of movement is not measured in this test but moving too fast or too slow is not going to be optimal. Remember power is speed and tension combined and this is very exhausting to muscles and the joints. Here are a few examples-
Upper body
· Pushups- upper body strength- especially chest, anterior deltoids, and triceps
· Dips- upper body strength- especially lower chest, anterior deltoids, triceps, serratus anterior
· Chin ups or Pull Ups- upper body strength- especially, biceps brachii, brachialis, latissimus dorsi, brachioradialis, and forearm muscles. Pull ups will emphasis certain muscles differently.
Mid Body (Core)
· Planks, Crunches, Sit-ups- mid body, torso, or core fitness
Lower Body
· Squats or squat jumps, lunges, side lunges- lower body- gluteals, quadriceps, core muscles
All (Total) Body
· Burpees or Skaters- total body
Testing Procedures
For muscular endurance testing, the three most important things to remember are:
1. Make sure your form is the same for all three trials
2. Make sure you count correctly
3. Time the rest interval correctly and appropriately.
Say you do push-ups. First determine if you are going to do elevated on a bench or table, or on your knees, or standard on the floor. Make sure to use a pad if on one’s knees. You then must choose the rest interval. It should be standardized to 30 or 60 seconds for all exercises. My strong recommendation is 60 seconds which is not much for most people. You must do it with the same form as the original trial. Try to have a helper with timing, otherwise do your best. Legs (lower body) tends to recover better but this is not true for everyone. The rest interval MUST BE THE SAME for the second and third trials.
You can also do timed activities if it the whole body. For example count the burpees for 60 seconds, planks for a long as you can, squat repetitions for 1 minute, or squat jumps for 30 seconds. Select a time where you begin getting fatigued but can go a little further. For this lab, 60 seconds rest between sets- is strongly recommended. This will seem like a long time, but if you give maximal effort, it should be fine.
Pick three in different body regions (shown above) and depending on what equipment or facilities you have available. The ones listed above (except chin-ups and dips) can be done without any equipment. We are not testing the number you can do, but rather your fatigue ratio. This means the effort needs to be maximum each time. You cannot hold back on the first set to “save up” for the following sets.
Fatigue Ratio (% change) = (After-Before)/ Before- (it will be a negative number)
So 10 on 1st set, 7 on second would be a 30% decrease. If you did 5 on the third set you would take 7-5 or 2 and divide by 7 to get 28.6 or 29% decrease. Remember the % decrease compares the trial to the one before it. Some people will have a fast decrease between 1 and 2 and for others it will occur more from trial 2 to 3. For the fun of it look at the difference between the 1st and 3rd set. Which body area had the biggest decrease from 1 to 3?
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Exercise |
1st set |
2nd set |
3rd set |
Fatigue 1-2 |
Fatigue 2-3 |
Fatigue 1-3 |
Which % bigger 1-2 or 2-3? |
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Upper- |
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Mid- |
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Lower/all- |
1. Was the fatigue ratio between 1 and 2 larger (%) or was 2 to 3 (%) larger? Why was that?
2. If you regularly trained these exercises what would happen to the fatigue ratios?
3. What would happen to the absolute numbers?
4. If you took a longer break, what would happen to the fatigue ratios? Why?
5. Why do you think a certain body had less fatigue than another? Does this make sense for you?
If you know what the skaters exercise is you can do that for 30 seconds and count the number of laps you do. It is bounding laterally and catching your balance and thrusting back the other way.