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Endurance award (Dominio público)


Endurance is our capacity to keep an effort/activity going for a long time. It is also related to the capacity of recovering after an effort.


Aerobic endurance: aerobic means "with oxygen". Aerobic endurance is when the oxygen for the muscles is enough to do the activity. They are usually long activities with medium intensity.

Anaerobic endurance: anaerobic means "without oxygen". It is when the oxygen that reaches the muscle IS NOT enough for the activity. They are high intensity efforts with duration between 30 seconds and 4-5 minutes.



  • More energy
  • Better fat burn

  • Reduced risk of injury

  • Better sleep

  • Better self image


There are a lot of endurance test, but you will practice 1000 metres run test and Course Navette test.

1000 metres run test

Goal: This test measures aerobic fitness level.

Equipment required: running track, stopwatch.

Distance run: 1 km (600 meters in 4º grade).

Procedure: The aim of this test is to complete the required distance in the fastest possible time. On the signal, "ready," all participants line up behind the starting line. On the command ‘Go!’ the clock will start, and they will begin running at their own pace. Walking is allowed but not encouraged.

Course Navette test

Equipment required: Flat, non-slip surface, 15m measuring tape, beep test audio, music player.

Procedure: This test involves continuous running between two lines 15m apart in time to recorded beeps. The participants stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The participants are given a warning the first time they fail to reach the line (within 2 meters), and are eliminated after the second warning.