Unit 1: Exercise and Training: A1 – Health and Fitness: Health – a state of complete mental, physical and social well being and not merely the absence of disease or infirmity. Physical Well Being – no illness no injuries. Mental Well Being – can cope with stress. -‐ Able to control emotions. -‐ Feel positive about yourself. Social Well Being – having food, clothing and shelter (basic human needs) -‐ friendship & support -‐ feel valued Fitness – the ability to meet the demands of the environment. Link between health and fitness = exercise Performance – how well a task is completed Exercise – from of physical activity done primarily to improve ones health and physical fitness Cardiovascular fitness – a persons ability to exercise for a long period of time (CV and respiratory system working efficiently together). Components of Fitness: -‐ Cardiovascular fitness – person ability to exercise for a long time (measured in VO2Max) -‐ Muscular strength – the ability to exert an external force or to life a heavy weight (static strength, explosive strength, dynamic strength). -‐ Muscular endurance – ability of your muscles to maintain and repeat contractions without getting tired. -‐ Flexibility – the range of a movement at a joint. -‐ Body composition – refers to the relative percentage of muscle, fat, bone and other tissues of which the body is composed. -‐ (ability to cope with stress) Skill Related Fitness: -‐ agility – the ability of the body to change direction quickly -‐ balance – the anility to hold a posture without wobbling or falling over -‐ co-ordination – the ability to move body parts smoothly and accurately in response to what your senses are telling you. -‐ power – combination of strength and speed -‐ reaction time – the time it takes to response to a stimulus -‐ speed – the ability to move your body or part of your body quickly
A1: Principal Training: Training: is a program of exercise designed to help you reach your fitness goals. It is based on ideas or principles. By following these basic principles you should be able to plan an affective training program of your own. -‐ -‐
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Specificity ~ every exercise effect on specific muscles. You must decide what you want to improve, then choose suitable exercises. To improve in a sport you must exercise the specific muscles used in that sport. Overload (fitt) ~ to make a body part fitter you must overload it or make it work harder than usual. Over time it adapts to the increased demands by getting fitter. F.i.t.t. Principle = Frequency – how often you take part = Intensity – how hard you work the body = Time – how long you spend exercising = Type – what type of activity you do Progression ~ the body take time to adapt to increased demands on it. So you should build up exercise levels gradually, or progressively. Otherwise you risk getting an injury. You will notice the biggest changes early in your training program. Reversibility ~ if training progressively/gradually improves fitness over a long period of time. What happens if less training take place or if the training session are made easier? Unfortunately exercise is reversible so if you don’t use it you will lose it. Muscles that are not used will waste away or atrophy.
Methods of Training: The Exercise Session – before looking at specific methods of training it is perhaps sensible to consider and understand concepts of an exercise session. Usually has 3 different phases (warm up, training activity, cool down) Warm up (15-20minutes) ~ this could include some jogging, stretching and some sport specific familiarity work (dribbling a ball). Help prepare an athlete mentally, increase HR and blood flow, warms the muscles and makes them more flexible and also reduces the risk of injury and joint. Training Activity ~ session of continuous, fartlek, interval, circuit or weight training. A skills training session. A practice match. This will improve your fitness, sharpen your skills and improve your teamwork and communication. Cool Down ~ few minutes gentle jogging. Stretching, especially of the main joints you have used. Helps to prevent soreness by leaping the circulation up, so that more oxygen reaches muscles to clear Lactic Acid away. Also loosens tight muscles so they wont get stiff later.
Aerobic & Anaerobic – it is important to know and understand the difference between aerobic & anaerobic when talking about exercise and training Aerobic ~ the ability to exercise or compete, for a long time at a level that allows the respiratory system to cope physiologically, without getting breathless or cramp. There are, as we shall see, many ways to improve aerobic fitness. Anaerobic ~ the ability to work at a high intensity for a short period of time and then to repay you respiratory system after completing the training session or competition. Anaerobic exercise can only last about 40seconds and the repayment comes in the form of deep breaths at the end of the activity. This is to enable as much oxygen as possible to get back into the respiratory system. Methods of Training: • Continuous training ~ this is a good way to improve your aerobic system and involves continuously exercising at a steady pace for at least 30minutes. Also a very good way of introducing unfit individuals to exercise. This type exercise could take the form of running, walking, cycling or swimming. (Disadvantages ~ can be boring, does not improve sprint speed) • Fartlek Training ~ fartlek is a Swedish for speedplay. This method of training involves many changes of speed. It can be used to improve both aerobic and anaerobic energy system. It is very good for games players as games involve lots of changes in speed. (advantages ~ it can be done in variety of terrains, programs are flexible, sufficient time to rest)(disadvantages ~ you can skip through the hard parts and the coach does not know how hard you are working). • Interval Training ~ this method of training involves period of work followed by period of rest. The word interval can be related to a distance or a time. The rest period could be a recovery period, not walking or a walk back to the start and should be about 30 seconds in duration although I can vary. Quality in the workout is the main aim. • Circuit Training ~ circuit training involves a number of exercises, set out in stations and set up so to avoid exercising the same muscle group consecutively. The aim is to improve local muscular endurance and cardiovascular fitness. The exercises may be carried out for a length of time or a set number of times and usually done with music (advantages ~ offers more all-round fitness than other methods, includes strength, endurance, power, flexibility and speed, equipment is not expensive, any one can do it, uses principle of overload) • Weight training ~ is a form of training that uses progressive resistance, either in the form of actual weight lifted or in terms of the number of time the weight is lifted. It is used to increase muscular strength, muscular speed, speed, size and also in rehabilitation.
Type of muscle Training: ~ muscle training falls into different categories depending on the muscle contraction. All involve muscles pulling in certain ways and we will look at isotonic & isometric contraction • Isotonic contraction ~ an isotonic contraction occurs when the muscle both contract and works over the full range of movement. Nearly all your training will involve isotonic exercise (press-ups, sit-ups, chin-ups and weight lifting.)(Advantages ~ strengthen a muscle through full range of movement)(Disadvantages ~ makes muscle sore because of contraction) • Isometric contraction ~ an isometric contraction is when the muscle contract but stays in a fixed position, neither shortening nor lengthening. Isometric contraction produces static strength. (Advantages ~ is a quick to do and no expensive equipment is needed however the blood pressure can rise) Fitness Testing: Measuring cardiovascular endurance ~ 3 simple testing procedures. • NGF multi stage fitness test (beep test) ~ 20meter distance, continuous running, start when the tape starts (it gradually gets harder/faster), you have 2 life’s. (advantages ~ easy to do no equipment)(disadvantage ~ version varies, don’t see how hard people work) • 12minute cooper test ~ equipment required: flat oval or running marking cones, recording sheets and stopwatch. Place marker at set of intervals and count how many laps/runs you make within 12minutes. • Havard step test ~ how many steps onto a box you can make (advantages ~ don’t need equipment)(disadvantages ~ isolating you legs, you can cheat). Measuring Muscular Strength • Dynamometer ~ measures your grip on a handle seems how much pressure you make. Tests muscle strength in the forearm. It is important for catching, throwing and lifting. Test for Muscular Endurance ~ test your core strength • sit up tests ~ how many sit ups can you do in one minute? Tests your abdominal muscles and your core strength • push up test ~ how many pushups can you do within one minute? • How many pull-ups can you do? Flexibility ~ ability to move at a joint • Sit and reach test ~ feet are put against a box, knees stay on the ground lean forward as far as possible Body Composition • BMI ~ body mass index, calculation based on your body weight and height (not reliable) • Skin fold calipers ~ different parts of the body measuring with a caliper, calculating the amount of body fat. • Hydrostatic weighing ~ electronic chair at the side of a swimming pool measures how much water you displace