Muscular Endurance

MUSCULAR
ENDURANCE
Members:
Agot, Renato, N.
Bandojo, Jona, D.
Bendita, Rosemarie, E.
Custodio, Christian Jacob
Logmao, John Lloyd, M.
Magno, Rendell
Pateno, Alex Dyne
Tabion, Shawn Romeo
Vargas, Jastine Audrey T.
Villamayor, Nicole
What is Physical Fitness ?
Physical fitness is one’s ability to
5 Components of Physical Fitness
execute daily activities with optimal  Cardiovascular Endurance
performance, endurance, and  Muscular Strength
strength with the management of  Muscular endurance
disease, fatigue, and stress and  Flexibility
reduced sedentary behavior.  Body Composition
Muscular Endurance
Muscular endurance refers to the ability of a given muscle to exert force,
consistently and repetitively, over a period of time.
Muscular Endurance Exercises

Plank
 To start, lie flat on your
stomach (hips touching the
ground) with your legs flat and
upper body propped up by
your forearms.
Tightening your lower back

and shoulder muscles, raise
your hips off the ground. Hold
for as long as you can (aim for
intervals of 30 to 45 seconds) and then relax. That completes one
repetition (rep).
Tips:
 Perform 5 reps of your longest hold possible.

 At the end of the 5th rep, your arms should be quivering. This is a
good indication that you’re pushing your limits.
Body weight squats
 Start by standing upright
with your feet placed in a
position slightly wider than
shoulder-width apart, and
your toes pointed straight
ahead.
Bend your legs and drop

your buttocks down to the
height of your knees. Your
legs should form a 90-degree angle when you’re at the bottom of the
movement.
 With your weight on your heels, push yourself back upright,

squeezing through your glutes (buttock muscles) on the way up.
 Perform 5 sets of 25 repetitions. Adjust this rep number if you feel you
can do more at the end of each set.
Tips:
 Maintain good form by keeping your chest out and shoulders back.
Don’t let your torso become parallel with the ground.
 Try a variation on this traditional squat by widening your stance
and pointing your toes outward. This move will target the inside of
your thighs.
Walking lunges
 Stand upright with your feet
shoulder-width apart.
 With your right leg, take a large
step forward, then drop your
body down so that your back leg
touches the ground.
 Push down through your front
heel and stand back upright.
 Repeat the same motion with your left leg.
 Perform 5 sets of 30 lunges (15 on each leg, per set).
Tip: Resist the urge to drop your torso. Keep your abdomen upright.
Pushups
Start by lying flat on your stomach.

Push yourself off the ground into a plank position. Hold your body up with
your toes and with your hands (not your forearms, as with the plank
described above).
Lower yourself back down, letting your chest touch the ground.
Promptly push down on your palms and raise your body back to a plank
position.
Perform 5 sets of 15 repetitions (adjust as needed).
Tip: If this movement is too advanced for you, start with your weight on
your knees instead of your toes.
Situps
 Start by lying flat on your back, with your legs bent and your feet
flat on the ground. Place your hands beneath your neck, with your
elbows out to the sides.
 Clench your stomach muscles and bring your torso up so that it’s
flush with your thighs. Resist the urge to use momentum, rather than
your muscles, to bring your body up.
 Guide your body down in a controlled motion to maximize your
muscle use.
 Perform 5 sets of 25 repetitions.
Tip: When doing situps, use a yoga mat to keep your tailbone from
rubbing uncomfortably on the ground.
How to improve muscular endurance ?
 Regular Exercise
 Follow a daily, exercise-until-failure approach to working out.

 Don’t work the same muscle group two days in a row.
 Be sure to alternate days. Rest is as important as exercise for muscle
development.
 Set aside 20 to 30 minutes a day in which you can work out.
 Developing simple habits
 Skipping the elevator

 Walking to work if possible
 Investing in a standing desk
 Talk to your doctor
Reference:
5 Components of Physical Fitness. (2019). Retrieved from:

https://www.spps.org/Page/18206
Campbell, N., De Jesus, S., Prapavessis, H., (2013). Physical Fitness. Retrieved from:
https://link.springer.com/referenceworkentry/10.1007%2F978-1-4419-1005-
9_1167
Bubnis, D., (2017). Top 5 Muscular Endurance exercises. Rerieved from:
https://www.healthline.com/health/fitness-exercise/muscular-endurance-
exercises

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MUSCULAR

Muscular Endurance Exercises

 Perform 5 reps of your longest hold possible.

 With your weight on your heels, push yourself back upright,

Start by lying flat on your stomach.

 Follow a daily, exercise-until-failure approach to working out.

 Developing simple habits

 Skipping the elevator

 Talk to your doctor

5 Components of Physical Fitness. (2019). Retrieved from:

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