NSCF Certified Personal Trainer Practice Exam

Which method is effective for increasing muscular endurance?

1. Low weight and high reps

2. Heavy weight and low reps

3. Constant weight at medium reps

4. Powerlifting techniques

The correct answer is: Low weight and high reps

The approach of using low weights and high repetitions is highly effective for increasing muscular endurance because it emphasizes the ability of muscles to sustain prolonged activity. This method trains the muscles to perform repeated contractions over a longer period without fatigue, which is the essence of muscular endurance. When performing exercises with lighter weights at higher rep ranges, typically around 12-20 repetitions or more, the muscles are engaged for an extended duration. This not only enhances local muscular endurance but also improves the efficiency of the energy systems that fuel muscular contractions. As a result, the muscle fibers adapt to handle more prolonged efforts, fostering endurance performance. Additionally, training with lighter weights reduces the risk of injury and allows for more volume in training sessions, which is conducive to building endurance rather than sheer strength. Endurance-focused training often results in increased capillary density and mitochondria in muscle cells, which further contributes to improved endurance capabilities. In contrast, using heavy weights with low repetitions focuses more on increasing maximal strength and power, which is not aligned with the goal of improving endurance. This method primarily recruits fast-twitch muscle fibers and tends to lead to muscle fatigue over fewer repetitions rather than enhancing endurance.