Transcript 2.3 Power point

MYTHS OF TRAINING
What is a myth?
• …a traditional narrative usually involving
supernatural or imaginary persons and
often embodying popular ideas on natural
or social phenomena, a widely held but
false notion.
Myths of training - True or False
Write true/false or agree/disagree for each of
the statements
1. Energy bars and sports drinks are always
good for training
2. No pain no gain
3. You don’t need to cool down after a
workout
Answers
1. Energy bars and sports drinks are always
good for training (True/False)
Most fitness professionals agree that unless
you’re exercising for more than two hours a
day, energy bars and sports drinking aren’t
necessary. Unfortunately, high energy generally
means high-kilojoule when its comes to these
products. Sticking to a healthy, well-rounded
eating plan and drinking plenty of water should
meet most exercisers needs.
Answers
2. No pain no gain (Agree/Disagree)
If you are looking for effective training, longer
periods of moderately intense workouts are
most effective. Short periods of high intensity
training are fine when integrated into circuit
training workout or when used for athletic
training. For the average fitness enthusiast
however, too much intensity will only lead to
soreness and burnout.
Answers
3. You don’t need to cool down after a workout
(True false)
Just as your body needs to warm up after it
also needs a cool-down. Take some time to
gradually let your heart rate lower. Stopping
aerobic activity abruptly can cause a number of
problems such as blood pooling in your lower
extremities or making you feel light-headed. A
good stretching programme can also provide
you with lasting flexibility.
Match up activity
• Each student gets a mix and match card.
• You need to move around the room until
you find the card that you match with.
• Once they have found your match sit down
with your match.
• Each group will read their card to the
class.
Fitness Components
What are fitness components?
These are the different elements that can be
developed for fitness and training.
A coach/trainer/athlete must decide on
which elements they want to develop and
that best suit the sport requirements
Write down as many fitness
components that you can think of
Hint – There are 11 of them
•
•
•
•
•
•
•
•
•
•
•
Aerobic Power
Anaerobic Power
Muscular Strength
Muscular Power
Muscular Endurance
Agility
Flexibility
Balance
Reaction Time
Speed
Coordination
Aerobic Power
The capacity the body has to work in an
activity for long periods of time when
energy is produced aerobically.
Eg running a 10km race
Anaerobic Power
The ability to put body parts into motion
quickly and to sustain high-intensity
efforts, the energy is supplied
anaerobically.
Eg 100m sprint
Muscular Strength
The ability your muscles have to apply a
force and overcome a resistance.
Eg Lifting heavy weights
Muscular Power
A combination of muscular strength and
speed of performance to get an explosive
force.
Eg Shot put
Muscular Endurance
The ability of a muscle or group of muscles
to work for long periods of time
Eg 2 minutes of sit ups
Agility
A person’s ability to change direction and
body position quickly and precisely.
Eg side step in rugby
Flexibility
The ability to stretch a muscle or ligament so
that the joint moves freely.
Eg splits
Balance
Where an athlete maintains a state of
equilibrium while stationary and while
moving.
Eg Balancing on surf board
Reaction time
The amount of time it takes for an athlete to
start reacting to a stimulus.
Eg start of 100m sprint
Speed
The ability to carry out a movement in a
short period of time, it can be the whole
body or parts of the body.
Eg Sprinting to score a try in rugby
Coordination
The ability to combine the senses and body
movement to produce action that flows
and is accurate
Eg netball shot
Activity
1. Complete the fitness component table
2. Complete questions 1 to 5
Activity
AP
Tennis

ANP
 or
Weights
Jogging
MST
MP
or

MEN
AG


FL
RT
SP
CO








Skating

Cricket

Golf

Soccer


Squash


Cycling

Netball



















Swimming
(event dependent)


Basketball






Softball
BA



Volleyball

Ballet
























Answers
1. Aerobic Power
2. Muscular strength.
3. Strength, Performance
4. Muscular endurance
5. Aerobic Power, Muscular Endurance
Fitness Testing
WHY DO WE HAVE FITNESS TESTING?
• to identify strengths and weaknesses
• to get feedback on success of previous training
programmes
• to compare 1 athlete with another
• to design a training programme
• to motivate athletes
• to check an athletes readiness to return to activity
after injury
What fitness tests can you think of?
Examples
Aerobic Power
• Beep test
• 3 km run
• Coopers 12 min run
Flexibility
• Sit and reach
Muscular Power
• Standing jump –
vertical or horizontal
Muscular Endurance
• Prone bridge hold
• Sit ups
• Chin ups
• Press Ups
Speed and Agility
• 10 and 20m sprint
• shuttles
AEROBIC VS ANAEROBIC FITNESS
The difference between these two systems is that
one supplies energy using oxygen (aerobic) and
the other system supplies energy with out the use
of oxygen (anaerobic).
The anaerobic energy system can be broken
down into 2 systems:
• Lactic acid system – produces lactic acid as a
result of delivering energy to muscles
• ATP-CP (Phosphagen) system – uses
phosphagen as fuel to deliver energy to the
muscles.
AEROBIC VS ANAEROBIC FITNESS
This graph shows the relationship between the 3 energy systems
The relative contribution
of each energy system
will change according to
the intensity and duration
0f the activity and the
genetics and fitness of
the athlete.
AEROBIC FITNESS
This is the ability of the heart and blood vessels to
supply oxygen to the muscles. The oxygen is
then used to fuel physical activity over long
periods.
The more efficient this process the better the
athlete is able to use oxygen and the more
aerobically fit they are, allowing them to perform
continuous activity for longer periods and at
higher intensity.
High levels of aerobic power allow individuals to
recover faster from high-intensity exercise (eg
repetitive sprinting that occurs in many team
sports).
Improved levels of aerobic fitness decrease heart
rate at rest, during exercise and in recovery
(heart rate returns to normal quicker). This is
very beneficial for health, because the heart
does less work – it will last longer.
ANAEROBIC FITNESS
This is the ability of the body to produce
explosive bursts of energy without oxygen.
This energy system uses stored energy within
the muscle (phosphagen system) or it uses
energy from the breakdown of carbohydrates
without oxygen to produce a substance called
lactic acid.
Anaerobic fitness allows a person to work very
intensely for a short period and is closely
related to speed and power.
Anaerobic fitness is used for explosive activities
such as sprinting, jumping and throwing. It is
improved through interval training, resistance
training and speed training.
Respiratory System
• Function of the Respiratory System
• The function of the respiratory system is to
transport air into the lungs and to
facilitate the diffusion of Oxygen into the
blood stream. It also receives waste
Carbon Dioxide from the blood and
exhales it.
Parts of the Upper Respiratory
Tract
• Mouth, nose & nasal cavity: warm, filter
and moisten the incoming air
• Pharynx: Here the throat divides into the
trachea (wind pipe) and oesophagus (food
pipe).
• Larynx: This is also known as the voice box
as it is where sound is generated.
Parts of the Lower Respiratory
Tract
• Trachea: Also known as the windpipe this is the
tube which carries air from the throat into the
lungs.
• Bronchi: The trachea divides into two tubes
called bronchi, one entering the left and one
entering the right lung
• Bronchioles: Tertiary bronchi continue to divide
and become bronchioles, very narrow tubes,
less than 1 millimetre in diameter
• Alveoli: Individual hollow cavities contained
within alveolar sacs (or ducts). Alveoli have very
thin walls which permit the exchange of gases
Oxygen and Carbon Dioxide. They are
surrounded by a network of capillaries, into
which the inspired gases pass. There are
approximately 3 million alveoli within an
average adult lung.
• Diaphragm: The diaphragm is a broad band of
muscle which sits underneath the lungs,
attaching to the lower ribs, sternum and lumbar
spine and forming the base of the thoracic
cavity.
Respiratory Volumes
Respiratory volumes are the amount of air inhaled,
exhaled and stored within the lungs at any given
time
• Tidal Volume: The amount of air we breathe in and out
each time we breathe.
• Total Lung Capacity: Volume left in the lungs at the end
of a maximum inspiration.
• Respiration Rate: The amount of time you breathe per
minute.
• Ventilation: The amount of air breathed per minute.
• Oxygen Uptake: The amount of oxygen that can be
taken up and use by the body in 1 minute (VO2).
Gaseous Exchange in the Lungs
The main function of the respiratory system is
gaseous exchange. This refers to the process of
Oxygen and Carbon Dioxide moving between the
lungs and blood.
• Diffusion occurs when molecules move from an
area of high concentration (of that molecule) to
an area of low concentration.
• This occurs during gaseous exchange as the
blood in the capillaries surrounding the alveoli
has a lower oxygen concentration of Oxygen
than the air in the alveoli which has just been
inhaled.
• Both alveoli and capillaries have walls which
are only one cell thick and allow gases to
diffuse across them.
• The same happens with Carbon Dioxide
(CO2). The blood in the surrounding
capillaries has a higher concentration of CO2
than the inspired air due to it being a waste
product of energy production. Therefore CO2
diffuses the other way, from the capillaries,
into the alveoli where it can then be exhaled.
Cardiovascular System
• The main organ of the cardiovascular
system is the Human Heart. The other
main parts of the cardiovascular system
include the Arteries, Arterioles, Capillaries,
Venules, Veins and Blood. The lungs also
play a major part in the pulmonary
circulation system.
The Functions of the
Cardiovascular System?
• The function of a human cardiovascular system is to
transport blood around the body. The blood itself also
carries numerous other substances which the body
requires to function.
• The main substance being Oxygen, carried by a protein
called haemoglobin, found inside red blood cells. White
blood cells are also vital in their role of fighting disease
and infection. Blood contains platelets which are
essential for clotting the blood, which occurs following an
injury to stop blood loss. Blood also carries waste
products, such as Carbon Dioxide away from muscles
and organs in order to be dispelled by the lungs.
The Functioning of the Heart
• When the heart contracts, it squeezes
blood out of the heart and into the arteries.
When the heart relaxes, it fills with blood
form the vena cava. As a consequence of
this there are key features of the heart’s
function that we need to be aware of.
Heart rate
A measure of the number of beats per minute.
Factors that can affect this are:
Drugs, illness, stress, temparture, exercise,
emotions
Why does the heart rate increase with increasing
intensities of exercise?
More Oxygen is required for the working
muscles.
Stroke Volume
• This is the amount of blood ejected by the heart
Per Beat
• It is measures in Litres (L)
Cardiac Output
• This is the amount of blood ejected by the heart
Per minute
• It is measured in Litres per minute (L/min)
Blood Pressure:
• This occurs as a result of blood being forced out
of the left ventricle and into the arteries. It is the
pressure of blood on the arterial walls.
Venous Return
• This is the return of blood to the heart via
venules and veins. If this is slow, the volume of
blood pumped from the heart with each beat
(stroke volume) is lower
• This lowers cardiac output and reduces blood
pressure and flow rate.
Physiological Response to
Exercise
What short term Physiological Response to
Exercise can you think of?
What long term Physiological Response to
Exercise can you think of?
Short-term Effects of Exercise
When we begin to exercise the body has to
respond to the change in activity level in
order to maintain a constant internal
environment (homeostasis). Here are the
changes which must take place within the
muscles, respiratory and cardiovascular
system:
Cardiovascular System
• The release of adrenaline (often before exercise
even begins) causes the heart rate to rise
• This increases Cardiac Output
• Venous return increases due to the higher
Cardiac Output and the skeletal muscle pump
and respiratory pump
• Increases in Lactic Acid (produced during the
early anaerobic phase of exercise), Carbon
Dioxide (due to increased rates of energy
production) and temperature all act as stimuli to
the cardiac control centre which responds by
further increasing the heart rate
• Oxygen levels within the blood decrease
which causes increased diffusion at the
lungs
• Blood pressure increases, thus increasing
flow rate and the speed of delivery of O2
and nutrients to the working muscles
• Vasodilation and vasoconstriction
ensure blood is directed to areas that need
it (muscles, lungs, heart) and away from
inactive organs
Respiratory System
• Changes in the concentration of CO2 and
O2 in the blood are detected by the
respiratory centre which increases the rate
of breathing.
• The intercostal muscles, diaphragm and
other muscle which aid the expansion of
the thoracic cavity work harder to further
increase the expansion during inhalation,
to draw in more air.
Muscular System
• The higher rate of muscle contraction
depletes energy stores and so stimulates a
higher rate of energy metabolism.
• The body’s energy stores are slowly
depleted
• Myoglobin releases its stored Oxygen to use
in aerobic respiration. O2 can now be
diffused into the muscle from the capillaries
more quickly due to the decreased O2
concentration in the muscle.
Long-term Effects of Exercise
• Regular exercise results in adaptations to
the circulatory, respiratory and muscular
systems in order to help them perform
better under additional stress. Here are
the changes which must take place within
the muscles, respiratory system and
circulatory system:
Cardiovascular System
• The cardiac muscle surrounding the heart
hypertrophies, resulting in thicker, stronger
walls and therefore increases in heart
volumes. The more blood pumped around the
body per minute, the faster Oxygen is
delivered to the working muscles.
• The number of red blood cells increases,
improving the body’s ability to transport
Oxygen to the muscles for aerobic energy
production.
• The density of the capillary beds in the muscles and
surrounding the heart and lungs increases as more
branches develop. This allows more efficient
gaseous exchange of Oxygen and Carbon Dioxide.
• The resting heart rate decreases in trained
individuals due to the more efficient circulatory
system.
• The accumulation of lactic acid is much lower during
high-levels activity, due to the circulatory system
providing more Oxygen and removing waste
products faster.
• Arterial walls become more elastic which allows
greater tolerance of changes in blood pressure.
Respiratory System
• The respiratory muscles
(Diaphragm/intercostals) increase in strength.
• This results in larger respiratory volumes,
which allows more Oxygen to be diffused into
the blood flow (VO2 max)
• An increase in the number and diameter of
capillaries surrounding the alveoli leads to an
increase in the efficiency of gaseous
exchange.
Muscular System
• Increased numbers of mitochondria (the
cells powerhouse) means an increase in
the rate of energy production.
• The muscles, bones and ligaments
become stronger to cope with the
additional stresses and impact put through
them.
• The amount of myoglobin within skeletal
muscle increases, which allows more
Oxygen to be stored within the muscle,
and transported to the mitochondria.
• Muscles are capable of storing a larger
amount of glycogen for energy.
• Enzymes involved in energy production
become more concentrated and efficient
to aid the speed of metabolism.
PRINCIPLES OF TRAINING
• For training to be effective, training
guidelines must be followed. These
guidelines are based on how the body
responds to different types of training and
the suitability of training to a particular type
of activity.
• A programme based on these principles
allows the training to be successful
• If principles of training are not followed,
training can become damaging and cause
harm
There are 10 principles that we will be looking at in
detail:
1. Specificity
2. Progressive overload
3. Adaptation
4. FITT
5. Rest
6. Reversibility
7. Generalisation before specialisation
8. Quality better than quantity
9. Progress should be measurable
10. Variety is the spice of life
SPECIFICITY
A training programme should match the specific demands of the
activity the person is preparing for, as the physical
requirements of most activities are different.
The physical requirements of an activity can be divided into the
following areas:
•
•
•
•
•
Fitness components eg strength
Movement patterns/muscle groups eg jumping, shuffling
Speed of movement eg slow or fast
Duration eg short, long, continuous
Environment eg water, land, indoor
Case Study: Specificity of Training
The following analysis was performed to assess the physical
requirements of a 100m sprinter.
Physical requirements of 100m sprinter Eg’s of training
activities (perform each
activity 3 times, with 5 min
rest b/w each)
Fitness components
Speed
M power
Movement patterns
Sprint, knee lift,
arm/leg drive
Speed of movement
Fast & explosive
Duration
Short & intermittent
Environment
Outdoor track
12 tuck jumps
50m hill sprint
4 x 20m block
starts
Stair hop (20
stairs each leg)

Give examples of how specificity can be
applied to the sports in your workbook
• Swimming (1500m)
• Netball (centre)
• Duathlon (school duathlon)
Progressive Overload
A progressive programme means that as a
person’s level of fitness improves,
training gets harder to keep challenging
their body to improve. As soon as
training is not challenging, the body stops
adapting and remains at the same level
of fitness.
The overload principle governs all fitness
and skill training. If an individual wants to
improve, the individual must exercise at
an intensity greater than his or her
existing capacity, and this intensity must
move towards his or her performance
objective.
By training in overload, an athlete’s body is
constantly challenged to adapt and
improve its level of function in order to
cope with the increasing demands of the
training load
Applying progressive overload to a training programme
Continuing to progressively apply overload across a number of
sessions will allow the person to reach their required fitness
level for the activity they are training for.
How do you apply overload to a training programme?
• Increase the intensity
• Using advanced/challenging exercises
• Increase the amount of time
• Reduce the rest in between bouts of exercise
ADAPTATION
As a result of applying the principles of training, the body
will adapt.
Adaptations made, tend to occur very early on in training.
As time progresses, the gains made tend to become
smaller
Implications of this law – motivation and more intense
training are required to produce adaptations as training
progresses.
FITT PRINCIPLE
•
•
•
•
F
I
T
T
= Frequency
= Intensity
= Type
= Time
FREQUENCY
• How often you train
For most endurance athletes the training frequency
should be at least 4-5 days per week (some
sports require more ie swimming, triathlon)
The training frequency for non-endurance athletes
should be 3-5 days per week
How often you train will also vary according to your
goals, how fit you are, your age and how
interested you are in training.
INTENSITY
• How hard you train
Training intensity can be calculated several ways.
We will look at Age Predicted Max Heart Rate.
This uses the principle that optimal cardiorespiratory training occurs in a zone lying
between 70-85% HR max. This is known as the
training heart rate zone.
Max HR is calculated 220-age
Example:
20 year old male
HR max = 220- age
= 200
.7 x 200 = 140
.85 x 200 = 170
So the target training zone =
140bpm – 170 bpm
(What is your target training zone?)
Perceived Rate Exertion (PRE)
• This rating scale is used to determine how hard
you are training.
• It relies on you as the trainer knowing how hard
you are training and what your capacity is to work
harder.
• You can also measure this by measuring your
heart rate so you know how heart you are
working.
• Perceived exertion rate needs to be linked to your
target heart rate
See table in your workbooks for rating
system.
Can be useful if not able to take heart rate
TYPE
• What type of activity you do
• Choosing the type of activity will depend
on what activity you are training for. It is
important that your methods of training
are specific to the activity and will
enhance your performance in this activity
(we look at this in detail later)
TIME
•
This refers to the length of a training session.
•
In order to develop aerobic fitness, you need to
undertake training programmes not less than 12
weeks long
For anaerobic fitness improvement – you need a
training programme only 8-10 weeks long.
How much can be monitored by a variety of methods:
• Time eg 30 min swim
• Distance eg 2km swim
• Number of reps eg 10-12 reps
•
•
REST
Without rest an athlete can become physically and
mentally fatigued. Rest plays a key role in
recovery after training, competing and preventing
over-use injuries.
Without sufficient rest our bodies will not develop or
perform to optimal levels.
Following major competitions, athletes are totally
exhausted and sometimes take weeks to recover
and get in training again. Physical fatigue is a
build-up of lactate in the muscles (removed 1-4
hrs during recovery); deplete energy stores
(generally replenished within 48hr) and muscle
soreness (generally disappear after 72 hr). It
appears, also, that psychological fatigue also has
a large effect on recovery, which highlights the
importance of relaxation strategies.
(Martin Dawson p 84 – The Fitness Advisor)
Training adaptations occur during these
rest periods eg always rest for approx
36hrs between training sessions that
training the same muscle groups or
energy systems. Always include one rest
day in a weekly training programme. The
rest day should suit the athlete’s lifestyle.
REVERSIBILITY
The biological adaptations produced by
training will be reversed if training ceases.
The longer the build up, the slower the
reversal process will be.
Also called ‘detraining’ .
GENERALISATION BEFORE
SPECIALISATION
A competitive athlete in any sport
should develop a sound general
fitness, including all fitness
components, before specialising in
the dominant components of a
particular sport. An athlete who
specialises too quickly runs the risk
of injury or not fulfilling his/her
genetic potential.
QUALITY IS BETTER THAN
QUANTITY
There is a trade-off between the amount (quantity)
and intensity (quality) of training.
The more work a person does, the less intensity
they are able to achieve with their training
performance.
High-intensity training can allow individuals to
improve levels of fitness more rapidly.
1. Give 2 examples of activities that should be
performed at:
a) Low intensity and over a long time period
b) High intensity and over a short time period
2. Are there any factors that may allow the
duration of a session to be extended while
maintaining a high intensity?
3. Identify situations where low-intensity training
may be used for high-intensity activities.
4. What are advantages and disadvantages of
using high intensity training?
1. a)Road cycling, walking
b) sprinting, plyometrics
2. Performing interval training where highintensity bouts of exercise are followed by
periods of rest
3. When learning new techniques, injured,
recovering from demanding session
4. Advs – improving fitness more rapidly, allows
high intensity activities to be developed, more
challenging, training sessions can be shorter
Disadvs – large amounts of fatigue and
discomfort, making this possibly mentally
demanding.
PROGRESS SHOULD BE
MEASURABLE
Athletes should be able to see
improvements in their performance. Such
improvements may be tested regularly, so
the athlete can make comparisons
between his or her recent performance
and the performance given at the
beginning of the season. Training diaries
are useful here.
VARIETY IS THE SPICE OF
LIFE
Using a variety of exercises and training
methods can help prevent boredom and
helps and individual stay motivated
towards his/her training.
Doing this athletes are less likely to become
psychologically and physically stale or
bored and less likely to plateau
• Initial gains in fitness are made quickly.
However, fitness levels tend to reach a plateau
– that is remains stationary after the build up.
Plateau performances may last for varying
lengths of time. An athlete may experience a
number of plateaus during a season, but they
can be shortened by changing training
methods, and rest.
• Group training is another good method of
maintaining training motivation.
METHODS OF TRAINING
The type or method of training is very
important in determining effectiveness of a
programme. Each method of training
targets different components of fitness.
The key principle is to make sure you are
training in a specific way for the sport you
are training for.
WHAT METHODS OF TRAINING
DO YOU CURRENTLY KNOW
OF?
CIRCUIT TRAINING
Circuit training is an extremely versatile form
of training. It can be adapted to develop
aerobic power, agility, flexibility, strength
plus other components. Circuits can be
low impact or extremely intense so that not
only can the type of exercise be varied but
also the level at which people work.
Circuits can cater for large groups of people, which
are advantageous in team trainings and makes
maximal use of equipment.
• When planning a circuit there are several factors
to consider:
• The layout and sequence of activities of each
exercise must be thought through so that one
muscle group is not overloaded
• There may need to be an activity in between each
station such as jogging, skipping etc because
– Provides opportunity to disperse built up lactic acid
– It adds to the aerobic value of the circuit
When an athlete reaches a station,
there are two methods of deciding
how many of each exercise will be
done.
Method One
For each station there is a fixed number of
repetitions to be done depending on which of the
levels the subject is exercising at eg
Station One:
Press Ups
• Level 1
20
• Level 2
30
• Level 3
35
Method Two
• For each station the athlete completes as
many repetitions in a set amount of time
(usually about 1 minute) and tries to
improve this each time she/he completes
the circuit.
Questions
– What are some advantages to using circuit
training?
– What do you need to consider when putting
a circuit together?
– When an athlete reaches a station there are
two methods of deciding how many of each
exercise will be done. These are:
CONTINUOUS TRAINING
• Is designed to improve aerobic power
(endurance) and muscular endurance.
• It requires the athlete to work continuously at an
activity over a period of time of at least twenty
minutes.
• The heart rate must remain at a critical threshold
for the full time. (As referred to in measuring
intensity – training heart rate zone).
• Continuous training must be repeated at least
three or four times per week.
•
Continuous training improves the cardiorespiratory and local muscle function.
Examples of continuous training:
• Running, Swimming, Cycling, Aerobics,
Skipping
Advantages:
• Less demanding and more enjoyable
compared to intense exercise
• Good health benefits
• Can be performed at a person’s own
pace. No expensive equipment required
Disadvantages:
• Can be time consuming due to long
duration of some activities
• Not specific to many physical activities
such as team sports, which are stop-start
in nature and high intensity
• Can take longer to achieve a fitness
benefit compared with more intense
exercise
• Heavier individuals can experience stress
related injuries due to repetitive impact of
joints
When performing continuous training it is
important to use the following guidelines:
• All training requires a thorough warm up
and warm down
• Intensity of training is usually 70-85%
• When beginning continuous training, seek
professional advice
• All activities are performed continuously
for at least 20 min or longer
RESISTANCE TRAINING
This can be divided into 2 sections – Weight
training and Calisthenics (we will look at
these separately)
Resistance training involves the muscles
working to overcome a resistance (eg
external weight – dumbbell, body weight).
Resistance training
• should be completed when the body is warm – so
muscles can be stretched without being damaged
• develops muscular strength, power and
endurance – depending on how training is
performed.
• Improves the force used in physical activity – such
as a person increasing the length of their pass
• Reduces injury allowing the person to cope with
the demands of an activity – such as
strengthening part of a person’s body as
protection from injury.
Terminology
Repetition (Rep) -
number of times an
exercise is performed
without resting
Repetition Max - highest number of reps
performed at one load
Eg 4RM is amount of weight
a person can only lift 4 times
• Load
• Set
the amount of weight lifted in an
exercise, can be a % of RM of %
of body weight
groups of consecutive reps
performed together
eg 3 sets of 8 reps – person
completes exercise 8 times
before resting, then repeats this
another 2 times
Hillary was performing some weight training. She
lifted a weight of 60kg 10 times, took a break,
and then lifted a weight of 100kg 8 times. After
this she lifted 140kg once.
What load was initially lifted?
How many sets were performed?
60kg
3
How many repetitions were performed at 100kg?
What was Hillary’s 1RM?
8
140kg
The main principle of resistance training is
OVERLOAD, where the muscles work
against a heavier resistance than normal.
• There are 4 ways to do this:
• Increase the load
• Increase the number of reps
• Increase the number of sets
• Decrease the rest period
To develop the various fitness components
an athlete needs to use resistance training
in a variety of ways:
To develop muscular strength
• High load progressively increased
• Low reps- (3-5)
• Few sets (2-3)
To develop muscular endurance
• Slowly increase load (start 45-55% max)
• Higher reps (15-20)
• 3-5 sets
To develop muscular power
• Moderately heavy weights
• Few fast reps (8-10)
• Few sets (2-3)
• What do you think some benefits of
Weight training are?
• Benefits of Resistance training
– Improve muscular strength, endurance and
power
– Make significant changes in body composition
– Improve posture
– Increase lean body mass
– Strengthen muscles for sports performance
– Rehabilitate muscles after injury
– Improve self esteem
– Be adapted to all fitness levels
 Increased metabolic rate to help decrease
body fat
•
Questions
1. What type of sports would be interested in
developing muscular endurance?
2. What type of sports would be interested in
developing muscular power?
3. How would you apply overload to weight
training?
Interval Training
• This involves a person working intensely
for a short period and then resting, which
allows the body to work more intensely the
following work period. Work periods may
last for a short time (a few seconds up to a
number of minutes), depending on the
type of activity performed.
•
Interval training allows the three energy
systems to be developed according to
the length of the work interval. The
variables than can be manipulated in an
interval routine are:
1.
2.
3.
4.
Duration of the work period or distance
Intensity of work (speed)
Number of work or recovery repetitions
Duration of recovery periods and activity
Advantages:
• Fastest way to improve fitness as it places more
stress over the body due to high intensity of
training
• Fewer stress related injuries for heavier
individuals, due to short duration of most activities
• More specific to team sports (eg basketball, touch)
which are stop-start in nature and of high intensity
Disadvantages:
• Mentally demanding, as it can involve intense
fatigue through the build up of lactic acid
• When performing interval training it is important to
use the following guidelines:
– All training requires a through warm up and warm down
– Intensity of training is usually 100%
– When beginning resisted and assisted training seek
professional help
Work: Rest ratio
• Interval training is divided into work periods and
rest periods. The ratio of work to rest is called a
work:rest ratio. If the work:rest ratio is 1:1, the
work and rest periods are equal.
• Example:
• Someone took 1 minute to sprint 400m. If they
were using a work:rest ration of 1:1, they would
have a rest period of 1 minute.
A 1:8
B anaerobic fitness, power, speed
C 1:2
D aerobic fitness, endurance
E 1:4
F anaerobic fitness, power, speed
G 1:10
H anaerobic fitness, power, speed
• Why does training speed need a work:rest ratio of
1:10?
• To allow the body to recover between bouts of
exercise so the next exercise can be performed at
100% intensity and continue to train speed and
power properly
• Why does training aerobic fitness need a
work:rest ratio of 1:1
• If too much rest is given (eg work:rest ratio of 1:3,
1:10) Heart rate will decrease and not remain at a
rate where the cardiovascular system remains
stressed
• When training the ATP-CP system and
using interval training why would the rest
period be passive?
• To build up ATP stores
• When training the lactic acid and aerobic
system and using interval training why
should you perform light exercises
between reps?
• To remove lactic acid