Transcript 2.5--Exercise-and-Training-x

Unit 2: Health, safety and training
2.5: Exercise and Training
LS (Unit 2) Health, safety and training 2.5: Exercise and
Training
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Learning Objectives
By the end of this lesson students should:
Describe the physiological responses for movement to take place. The
fact that muscles need to contract. They are able to do so because of
energy, in the form of glucose, which is stored in the muscles and
glycogen stored in the liver.
 Understand what happens during aerobic respiration and what form of
exercise would demand this type of respiration (sustain exercise e.g.
800m or longer running).
 Explore what happens during anaerobic respiration and what form of
exercise would demand this type of respiration (short period of exercise
e.g. weight lifting or sprinting over a short distance).
 Understand training – the procedure and programme used to improve
performance using the following principles: - Specificity, overload,
progression and reversibility and what happens when a person overtrains. The different methods of training including: Circuit training,
Weight training (isotonic and isometric), Plyometric, Fartlek training,
Continuous training, Resistance training, Interval training.

Assessment:
A*-C Grade = more in-depth answers and extension work
D-G Grade = answer most questions at foundation level
LS (Unit 2) Health, safety and training 2.5: Exercise
and Training
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Starter: Figure out what these
jumble up words are….
ircciut
circuit
ghtiew
weight
valteinr
interval
LS (Unit 2) Health, safety and training 2.5: Exercise and Training
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Task 1: There are two types of
energy systems:
• Aerobic.
• Anaerobic.
- Lactic Acid System.
LS (Unit 2) Health, safety and training 2.5: Exercise
and Training
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Task 2: Aerobic Energy System (Answer
the Q’s)
PROVIDES LONG TERM ENERGY!
• The body uses the aerobic system ONLY when enough O₂ reaches the
working muscles.
If enough O₂ is available, lactic acid is not formed.
• Use aerobic system for all light exercise. Energy release is slower than the
other two systems.
• Energy = the breakdown of carbohydrates and fats = not quick enough for
intense exercise.
Intensity is replaced by longevity.
• Chemical reaction in the human body:
O2
+
glycogen
→
energy
+
CO₂
+
H₂O
LS (Unit 2) Health, safety and training 2.5: Exercise and Training
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Task 3: Anaerobic Energy System
(Answer the Q’s)
PROVIDES SHORT TERM ENERGY!
• ALSO KNOWN (PARTIALLY) AS THE LACTIC ACID SYSTEM
• The body uses the aerobic system ONLY when enough O₂ reaches the working
muscles.
• Not enough O₂ is available, so lactic acid is formed!
• Use anaerobic system for all quick/powerful exercise.
Longevity is replaced by intensity.
• Chemical reaction in the human body:
GLUCOSE
→
ENERGY
+
Lactic Acid
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Task 4: Lactic Acid System (Answer
the Q’s)
If lactic acid builds up in the muscle, the body becomes tired
and muscular contractions become painful.
We cannot use the lactic acid system for very long
(approximately 45-90 seconds of hard work).
After exercise has been completed, we pay back the
OXYGEN DEBT created by the ATP-CP and LA systems.
Complete removal takes about 1 hour.
LS (Unit 2) Health, safety and training 2.5: Exercise and
Training
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LS (Unit 2) Health, safety and training 2.5: Exercise and
Training
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Task 4: Training the energy systems
To train the energy systems, we must know:
• Present level of fitness.
• Amount of aerobic training needed for the specific
sport.
• Amount of anaerobic training needed for the specific
sport.
Two methods of calculating fitness:
•
Maximum Aerobic Capacity (VO₂max)
•
Maximum Heart Rate (HRmax)
LS (Unit 2) Health, safety and training 2.5: Exercise and
Training
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Task 5: Exercise Training Zones
Aerobic:
•
Train in the aerobic training zone to improve aerobic fitness.
•
Aerobic training zone = 60 ~ 80% HRmax
•
Must stay above the aerobic threshold to achieve this (60% HRmax).
Anaerobic:
•
Train in the anaerobic training zone to improve anaerobic fitness.
•
Anaerobic training zone = 80 ~ 100% Hrmax
•
Must stay above the anaerobic threshold to achieve this (80%
HRmax).
LS (Unit 2) Health, safety and training 2.5: Exercise and
Training
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Task 6: Exercise Training Zones
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Training
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Time for some good old fashion math’s. Calculate the
aerobic and anaerobic training zones for a 16 year old.
HRmax equation = ? 220 - age
16 year old HRmax = ? 220 – 16 = 204 Beat Per Minute
60% HRmax
= ?
122 Beat Per Minute
80% HRmax
= ?
163 Beat Per Minute
100% HRmax
= ?
204 Beat Per Minute
122 - 163 Beat Per Minute
Aerobic training zone = _________________________
163 - 204 Beat Per Minute
Anaerobic training zone = _______________________
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Exercise and Training
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Task 7: Training
“Training is a regular programme of exercise
used to improve performance”
For steady progress and to avoid injury athletes
should follow the SPORT principles:
Specificity
Progression
Overload
Reversibility
Tedium
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Exercise and Training
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Task 8: Principles of Training
Specificity
Place regular stress on body systems that you want to
develop for the specific sport.
e.g. Marathon runner: runs a minimum of 100 aerobic
miles per week.
Progression
Gradually increase training performed to allow body
systems to adapt.
e.g. Too quick an increase in training load = body has no
time to adapt, which may result in injury.
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Principles of Training
Overload
Pushing the body systems harder than normal.
e.g. Increase Frequency/Intensity/Duration.
Aerobic system gradually adapts to cope with the
overload and will become fitter.
Progression = the rate of which the overload is applied
In other words, if you don’t apply some form of
overload, the body systems will not progress.
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Principles of Training
Reversibility
Stop training = training effect will also stops! (Muscle atrophy)
It gradually reduces at approximately one third of the rate of acquisition
(depends on body system).
e.g. Strength train for 4 weeks = effects lost after 12 weeks of inactivity.
Aerobic fitness lost quicker – within 3-4 weeks.
Also important to remember...
Tedium
Training programme must be varied and interesting to avoid boredom.
•
•
•
•
Change training site.
Include friendly competition.
Work on different aspects of performance.
Personalised things to keep you happy!
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Task 9: Principles of Training Recap
(Draw a line to the correct definition)
Tedium
Effect of training decreases over time training.
Overload
Sport-specific training
Progression
Training body systems harder than normal.
Reversibility
Allow body systems to adapt to overload.
Specificity
LS (Unitto
2) Health,
safetyboredom
and training 2.5:
Change training program
avoid
Exercise and Training
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Task 10: Overtraining
We train to improve our performance but this has a limit.
Overtraining (too much training) can be bad for the athlete’s
health.
The human body needs rest & sleep between training sessions.
Side effects:
• Joint pain.
• Loss of appetite.
• Sleeping problems/Insomnia.
• Extreme tiredness.
After injury/illness, the athlete must start training again only
gradually.
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Training
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Training Methods
Different training methods are applied to target specific areas
that a person wants to improve, e.g. endurance, strength.
All based on different ways the body adapts to exercise.
• Continuous Training
• Fartlek Training
PLAY CLIP
• Interval Training
• Circuit Training
• Weight Training
• Plyometric Training
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Task 11: Training Methods
Continuous Training
LONG, SLOW, DISTANCE RUNNING
What is it?
• Any whole body activity.
• Work at same pace for 30mins - 2 hours.
• Work in the aerobic training zone.
Advantages?
• Improve stamina/aerobic capacity.
• Improve health-related fitness.
• Reduce body fat.
• Maintain fitness in off-season.
Disadvantages?
• Can be boring.
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Continuous Training
HIGH-INTENSITY TRAINING
What is it?
• Any whole body activity.
• Work for a short period of time (↓30 mins).
• Work in the anaerobic training zone.
Advantages?
• Improve anaerobic capacity.
• Improve leg speed & strength, and muscular endurance.
• Prepare for competition during season.
Disadvantages?
• Can be boring.
• Difficult to train the anaerobic capacity.
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Fartlek Training
What is it?
• Many changes of speed.
• Walking/running/cycling/skiing at different
speeds/intensities.
• Work for a minimum of 30 mins
Advantages?
• Improve aerobic/anaerobic fitness (depends on training
zone).
• To help players who need both types aerobic & anaerobic.
• Motivation for beginners.
Disadvantages?
• Too easy to skip the hard sections.
• Can be difficult to see how hard someone is trying..
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Interval Training
What is it?
• Alternating periods of exercise and rest.
• Rest periods for recovery & to train longer.
• Vary time / distance / intensity / type of rest / frequency.
Advantages?
• Improve aerobic/anaerobic fitness to replicate team games.
• Improve performance of games players.
Disadvantages?
• It can be hard to keep going when you start to fatigue.
• Can become boring.
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Circuit Training
What is it?
• Performing a series of exercises (8 – 15 stations).
• Designed to avoid training the same muscle groups
consecutively.
• Made more difficult by increasing number of stations / time
/ repetitions / circuits
Advantages?
• Adaptable for different sports.
• Can be changed into sports-specific skills circuits.
• Less boring because it changes all the time.
• Can be easily adapted for strength or endurance.
Disadvantages?
• Takes a while to set up.
LS (Unit 2) Health, safety and training 2.5: Exercise and Training
• Takes a lot of equipment.
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Weight Training
ISOMETRIC TRAINING
What is it?
• Isometric training means muscles contract but there is no movement at
the muscle or joint.
• e.g. Wall sit exercise - stand with your back to a wall, bend the knees
into a squat position & hold.
• Rugby scrum
Advantages?
• Develops static strength.
• Inexpensive.
• Easy to perform nearly anywhere as little equipment is required.
Disadvantages?
• Reduces muscular endurance (lack of blood flow compared to isotonic
training).
• Cause a rise in blood pressure during this contraction – problematic for
those with heart conditions.
• Boring!.
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Weight Training
ISOTONIC TRAINING
What is it?
• Isotonic training means the muscles contract and shorten
to produce movement.
• e.g. push-ups, squats.
Advantages?
• Strengthens the muscle throughout the range of motion.
• Can be adapted easily to suit different sports.
Disadvantages?
• Muscle soreness after exercise because of the high stress
levels.
• Easy to damage tendons and ligaments if load is too great.
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Resistance Training
What is it?
• For exercising your muscles using an opposing force i.e.
dumb bells or resistance band
Advantages?
• Improves body shape
• Increased muscle strength
• Increased muscle power
• Increased metabolic rate
Disadvantages?
• Injuries can occur if the technique is incorrect.
• Need dedication and time to show progression
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Plyometric Training
What is it?
• Series of explosive movements to improve muscular
power.
• e.g. bounds, hops, jumps/leaps (on/off boxes), skips.
• Stretches muscles before contraction to produce
additional power.
Advantages?
• Improves muscular power – trains muscles to contract
more strongly.
• Design to improve specific sports performance.
• Can be performed with no equipment.
Disadvantages?
• Puts great stress on muscles and joints.
• Need to take great
warm-up
LS (Unit care
2) Health,&
safety
and training 2.5:thoroughly.
Exercise and Training
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Homework:
Physiological Effects of Exercise
Using the internet, make some
notes of the effects
• Heart
• Responses of Circulatory System
• Responses of Respiratory System
• Temperature control
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Practical
Time to try out some of these training
methods…..
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Exercise and Training
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Learning Objectives
By the end of this lesson students should:
Describe the physiological responses for movement to take place. The
fact that muscles need to contract. They are able to do so because of
energy, in the form of glucose, which is stored in the muscles and
glycogen stored in the liver.
 Understand what happens during aerobic respiration and what form of
exercise would demand this type of respiration (sustain exercise e.g.
800m or longer running).
 Explore what happens during anaerobic respiration and what form of
exercise would demand this type of respiration (short period of exercise
e.g. weight lifting or sprinting over a short distance).
 Understand training – the procedure and programme used to improve
performance using the following principles: - Specificity, overload,
progression and reversibility and what happens when a person overtrains. The different methods of training including: Circuit training,
Weight training (isotonic and isometric), Plyometric, Fartlek training,
Continuous training, Resistance training, Interval training.

Assessment:
A*-C Grade = more in-depth answers and extension work
D-G Grade = answer most questions at foundation level
LS (Unit 2) Health, safety and training 2.5: Exercise
and Training
31