Q.What is endurance? Distinguish between aerobic and anaerobic endurance, and describe the continuous method, the interval method and the fartlek method of developing endurance with examples.
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Start your 14-day free trial to unlock the full solution →Endurance is the ability to sustain activity while resisting fatigue. Aerobic endurance relies on oxygen-based metabolism for low-to-moderate intensity, long-duration work; anaerobic endurance relies on the body's oxygen-independent systems for short, high-intensity work. It is developed by the Continuous Method (Slow and Fast sub-types), the Interval Method and the Fartlek Method.
What is Endurance?
Endurance is the ability to resist fatigue and sustain a physical activity over time. It reflects how efficiently the cardiovascular and respiratory systems can supply oxygen, and how well the muscles keep working without their performance dropping.
Aerobic vs Anaerobic Endurance
- Aerobic Endurance is the ability to sustain prolonged, low-to-moderate intensity activity using oxygen-based (oxidative) metabolism. It is the type of endurance behind long-duration activities such as distance running, cycling and swimming.
- Anaerobic Endurance is the ability to sustain high-intensity activity for a short-to-medium duration, when the demand for energy outpaces what oxygen-based metabolism alone can supply, relying instead on the body's anaerobic energy pathways. It underlies short, intense efforts such as a 400 m sprint or repeated hard efforts in a team-sport match.
Methods of Developing Endurance
Continuous Method
Activity is performed at a steady pace with no rest breaks. The syllabus prescribes two sub-types:
- Slow Continuous Method -- heart rate about 140-160 beats per minute (in a trained athlete), duration not less than 30 minutes; used for walking, running, cycling.
- Fast Continuous Method -- heart rate about 160-180 beats per minute, duration at least 20 minutes; more strenuous and exhaustive than the slow form.
Interval Method
Described as the most versatile method for improving endurance, based on the principle of incomplete recovery: the athlete works until the heart rate reaches about 180 beats per minute, takes a short rest, and resumes work as soon as the heart rate has dropped to about 120-130 beats per minute -- not all the way to resting. Repeating this cycle trains the body to work hard, recover only partly, and work hard again.
Fartlek Method …
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