Types of training Weight training Interval training Fartlek training Endurance training Flexibility training
Learning objectives All will know different types of training Most will be able to describe different types of training Some will be able to explain the effects of different types of training on performance
Weight training Weight training is designed to increase strength and to improve muscle tone Weight training programmes are made up of repetitions and sets Repetitions = number of times you actually move the weights Sets = number of times you perform a particular weight activity Weight training has the advantage that a variety of activities can be performed and every part of the body can be exercised To increase MUSCULAR ENDURANCE low weight high reps To increase MUSCULAR STRENGTH high weight low reps
Interval training A form of training in which periods of activity are interspersed with short periods of rest The purpose of interval training is to develop both the anaerobic and aerobic systems There are several ways that interval training can be done, but the following four factors have to be considered Duration(1) – how long you work for Intensity – how hard you work Repetition – the number of rest periods Duration(2) – of the recovery period
Interval training –
Football is a good example of a sport where interval training is relevant to the game. A player needs to be able to work continuously at a steady pace and also work at speed in short bursts. Training at a high intensity with short rest periods will enable this to happen.
Fartlek training Based on a Swedish method of training it means “speed play� This form of continuous training, alternating walking, jogging and sprinting over different types of terrain. This can be performed as required in a session, so that the individual decides when they are ready to build up to a fast run after progressing from a walk.
Endurance training Endurance training will help you keep playing longer and at a higher intensity. this is also known as aerobic training since it improves the aerobic system. Activities such as brisk walking, jogging, running, cycling and swimming are all examples of aerobic activities. Endurance training should involve the whole body, it is continuous which means you do not stop to rest, it is also sub-maximal meaning that you do not work flat out.
Flexibility training Very important, but often overlooked, even though it may be included in a warm up and cool down. Flexibility is achieved by stretching and moving the joint to just beyond its point of resistance, the principle is to stretch the ligaments and tendons so the joints are more mobile. For improvements in flexibility a stretch should be held for at least 10 seconds, this type of training needs to be done at least three times per week.
Task: In pairs list examples of sports that would benefit from each type of training Type of training
Example (Sport taken by GCSE PE students)
Flexibility The range of movement around a joint. Sometimes called suppleness or mobility, they all mean the same.
Advantages of flexibility
Less chance of injury: most activity requires performers to reach or stretch. The body must be able to accommodate this, injuries may occur if you stretch too far. Preparing for performance: if flexibility exercises are done before taking part in exercise, as part of the warm up, it not only reduces the chances of a pull or strain but ensures the performer is properly prepared for taking part. Improving body posture: good posture means the muscles are holding the body in position correctly, and there re no over-tight muscles which can cause aches and pains. Better, more efficient performance: with a full range of movements at the joints all performances will be improved. Gymnastics is a good example of how vital flexibility is, so is trampolining.
“Flexibility occurs around joints� The main joints involved in movement are: Shoulders and arms: where the flexibility occurs at the shoulder joint and also at the elbow and the wrist. Most people have a good range of movements in these areas. Back: the majority of movements require some flexibility in the back yet it is an area which is often ignored. Hips: lots of movements involve bending at the hip joints where it is possible to have a very large range of movement in various directions. Legs: movement is mainly in the knee and ankle joints. Many people have a fairly good range of movement here because they are the areas which are used often.
Circuit training KEY POINTS WHEN PLANNING A CIRCUIT 1. Their standard of fitness, especially whilst performing your warm-up. 2. Numbers of men/women that you are going to take. (Make sure you have enough circuits). 3. What do you require the circuit for, the aims of those taking part. 4. Amount of time available, normally 45 - 60 minutes. 5. Space and equipment that is available. 6. Motivational music, and suitable sound system. 7. Clear easy to follow circuit cards.
Plan a circuit training session for a games player include the exercises you would use and which muscle groups are being worked (use the correct anatomical terms) how long the work sessions are.
Homework What type of training is the bleep test? How would you use it in a training programme?
Effects of Training and Activity Match it !!!! Develop a training programme Short term effects of training
Match it !!!! Training
Purpose
Weight training
Increase range of mobility in the joints
Fartlek
Improve strength of the muscles
Flexibility training
Improving the body’s aerobic capacity
Continuous running
Help to develop ability to change pace
Interval training
Improving the body’s recovery systems
Match it - Answers Training
Purpose
Weight training
Increase range of mobility in the joints
Fartlek
Improve strength of the muscles
Flexibility training
Improving the body’s aerobic capacity
Continuous running
Help to develop ability to change pace
Interval training
Improving the body’s recovery systems
Learning objectives All will know the principles of training Most will be able to describe the principles of training Some will be able to explain how the principles of training effect performance
Training needs to be done to maintain or improve fitness levels and skilled performance.
There are 4 general principles for training as well as specific methods.
Principles of training There are four basic principles in all training sessions applied to skill and fitness:
Specificity Overload Progression Reversibility
Specificity Training must be specific for a sport or aspect of fitness Training for tennis may not help improve hockey skills, while improving aerobic capacity will do little to increase flexibility of the joints This does not mean that training for one sport will have little effect on another Aerobic fitness, muscular endurance and similar elements of fitness are common to many sports Therefore specific training of fitness elements for one sport may be of considerable benefit in another Task : think of two sports which could have the same training programmes for one aspect of fitness. Name the sports and give 1 reason why the training programmes COULD be the same.
Overload Overloading body systems with higher work rates and increased loads, causes the body to respond to these extra demands by improving its performance. There are three ways in which overload can be considered: frequency, intensity and duration.
• Frequency of training is the number of times training occurs • As levels of performance rise, the frequency of training is often increased. The once a week training sessions and a match on Saturday’s is now barely sufficient for many sports. Fun/Recreation Amateur No. of training days increases
Professional
• Top performers need to train most days, particularly long distance runners who need to run considerable distances in training to increase their aerobic capacity
Intensity is increased by raising the work load. How could the following people increase their INTENSITY? Long distance runner working on endurance ………………….. Shot Putter working on strength ……………………. Swimmer on speed …………………. Hockey player working on agility …………………….. Dancer working on aerobic capacity ………………
Duration, or how long training takes place, is determined by the activity and fitness level of the performer. Untrained athletes Shorter training time Less skilled Fatigue easily Longer recovery time
V
Trained athletes Longer training time Higher skilled Ability to train longer Shorter recovery time
The type of event can restrict the duration of training. Weight lifting = short period of time Snooker = a much longer time.
Duration of training could be determined by the mental pressure as well. Intricate, dangerous and difficult activities to perform require short periods of training. Training for longer periods of time in a sport can only be achieved by varying the training session, so that fatigue and boredom are eliminated.
TASK: select a sport or activity. Describe examples of training in that sport which during a training session can be practiced A)only a few times B) many times
Match it 2 WORD
DEFINITION
AEROBIC
Without Oxygen
ANAEROBIC
The ability to sustain prolonged activity With Oxygen
AEROBIC CAPACITY ANAEROBIC ACTIVITIES
Loss of water from the body due to excess sweating
DEHYDRATION
Fast, powerful actions
Match it 2 WORD
DEFINITION
AEROBIC
Without Oxygen
ANAEROBIC
The ability to sustain prolonged activity With Oxygen
AEROBIC CAPACITY ANAEROBIC ACTIVITIES
Loss of water from the body due to excess sweating
DEHYDRATION
Fast, powerful actions
Learning Objectives All will know the principles of training and will understand the SHORT TERM BENEFITS OF TRAINING Most will be able to describe the principles of training Some will be able to explain how the principles of training effect performance
Quick Recap
SPECIFICITY = ? OVERLOAD = ? How often?
How hard?
How much?
Progression Progression occurs as the body adapts through overload Training needs to be progressive - moving too quickly from basic skills to advanced skills does not enable smooth progression: the body will not be able to adapt to too much overload Increasing the weight too quickly in weight training does not allow the muscle strength to be built up In the early stages of fitness and skill training big improvements are seen, as the body adapts, improvements in performance become more gradual Sometimes a performer seems unable to make progress and stays at the same level for a period of time. This is known as a PLATEAU, but performers are often able to improve after some time at this fixed level.
Reversibility This is the reverse of progression. Once training and performances are reduced, the body naturally adapts to new circumstances: – – –
Aerobic capacity can be quickly reduced Muscular endurance diminishes when muscles are no longer used Skill levels, however, can often remain high, but performances in skills might be reduced because of physical decline. A javelin thrower might improve his/her technique and performance through training, but after they stop training and practicing, the distance they throw is reduced. They will probably have good skills but less muscular power. – TASK: making a comeback after a long lay off due to injury or for other reasons is often difficult in many sports. Select two sports and suggest why it might be easy to start again in one sport and more difficult to start again in the other.
FITT principles of training Frequency – training sessions should be sufficient to bring about improvements, but there should be enough recovery time, particularly in physical intense activities. Intensity – training must be set at a sufficient level to bring about change in the body systems. Time – training for each session should be judged in accordance with fitness levels. For the same intensity, the time should be gradually increased as cardiorespiratory and muscular endurance increases. Type – the type of activities included in the training programme must be the same as or closely associated with, the particular sport or activity.
Short term benefits of training Body Part
Effect
Heart
Increase heart rate More blood pumped around the body
Lungs
Increase in breathing rate and depth More oxygen taken into the body
Blood
Pumped faster around the body Becomes more acidic as latic acid increases Blood pressure rises
Muscles
Produce heat Use up energy fuels Produce energy / movement
Long term effects of regular training and activity. What do you think the effects are. Effects on the skeletal system Effects on the muscular system Effects on the cardiovascular system Effects on the respiratory system New vocabulary
What are the long term effects of regular training and activity on: The skeletal system? The muscular system ? The cardiovascular system? The respiratory system? In pairs / 3’s discuss and write answers.
Develop a training programme 1. 2.
Three athletes at your school are: Dennis – a sprinter, Ian – a gymnast and Kerry – a swimmer. They have asked you to help them develop a training programme that will enable them to improve their performances in their own sports. What area do you think each of them needs to work on for their sport, e.g. strength, flexibility? What type of training should they do and how frequently? ( try to use the FITT principles)
The skeletal system One of the long term effects of training is the strengthening of the skeleton. The skeleton plays an important part in all physical activity, it provides the frame so we can move around and provides attachment to the muscles. A healthy skeleton is essential for a healthy life.
The main effects of regular exercise are: Tendons become stronger Ligaments are stretched so the become looser and more flexible Calcium is added to bony tissue, strengthening the bones Cartilage at the ends of bones gets thicker, cushioning more of the shock of the joints.
The muscular system Several changes occur in the muscles as a result of regular training. First the muscle will increase in both size and strength, this is called muscle hypertrophy. As oxygen is important in producing energy in the muscle much of the adaptations to training are concerned with increasing the amount of oxygen the muscle can use.
The main effects of regular exercise are: An increase in muscle myoglobin An increase in muscle mitochondria Muscle energy stores are improved, allowing the muscle to work harder and longer
The cardiovascular system The cardiovascular system takes blood carrying the oxygen and energy stores around the body. Aerobic exercise leads to positive physiological adaptations to this system after a few weeks of regular training. The cardiovascular system is made up of two parts, the heart and the blood vessels. The main effects of regular exercise are: The heart will get bigger and stronger so that it can pump more blood with each beat. Blood volume will increase, the blood will carry more oxygen
The respiratory system As the oxygen transport system improves with exercise the body will require more oxygen to use. This is provided by the lungs which also improve with exercise. The main effects of regular exercise are: The muscles around the ribs become more efficient making breathing more efficient. The amount of air the lungs can take in (lung volume) will increase Because the surface area of the lungs is increased more oxygen can be transported to the capillaries Because more oxygen reaches the muscles the VO2 max will increase
New vocabulary Hypertrophy : where a body part grows in size due to increased use. Muscle myoglobin : the substance that absorbs oxygen from the blood and takes it to the mitochondria in the muscles. Mitochondria : powerhouse sites where most of the energy for muscle movement is produced.
Sports injuries
Sport is a dynamic activity! When we play sport we push our bodies to the limit!! This can result in injury!! The Nature of Sports injuries – Injuries in sport tend to fall into 2 categories. Impact injuries occur when there is a sudden stress on the body, from a collision between players or from being hit with some piece of equipment. Impact injuries tend to be associated with contact sports.
Overuse injuries develop over time – tennis or golf elbow, leg injuries to distance runners.
Joint and Muscle injuries These can result from either stress or over use, they include: Strains – the muscle is overstretched or twisted causing pain and restricting movement. Pulled muscle – the muscle fibres are torn or overstretched as with a strain. Sprains – ligaments are over-stretched or torn at a joint, causing pain and limiting movement. Dislocation – the bone in jolted out of its normal position at a joint, they are often caused by collisions and are especially common at the shoulder and fingers. Tennis and golf elbow – overuse injuries to the lower arm, the elbow becomes inflamed at the end of the ulna.
Skin damage and injury The skin is often the most vulnerable part of the body. Cuts, grazes and blisters are common injuries when playing sport.# Cuts – the skin is broken and bleeding begins. Often caused by severe rubbing or a sharp object coming into contact with the skin. Where bleeding occurs there is the added risk of infection, so cuts should be treated immediately. Grazes – Caused by friction between the skin and another surface, often the playing surface. Blisters – repeated friction on the skin causes the layers to separate and fill with fluid, creating a small swelling. Best avoided by wearing the correct size and type of footware. Bruises – swelling caused by sudden impact, broken blood vessels release blood which is trapped beneath the skin.
The following conditions are also regarded as injuries: Concussion – is caused by the brain being violently shaken or jolted. Symptoms include dizziness and feeling sick, the victim should not continue playing and should be treated by experts. Dehydration – occurs when the body loses too much water usually as a result of sweating. Sports performers should take plenty of liquid before, during and after sport. Hypothermia – is a potentially fatal condition when the body temperature drops below its normal level of 37 degrees centigrade following prolonged exposure to cold or wet conditions.
WHAT IS A FRACTURE? A crack or break in a bone The casualty may sometimes hear the crack There are two types of fractures
OPEN OR COMPOUND The skin is broken e.g. the fractured bone has pierced through the skin and is visible
SIMPLE OR CLOSED The skin is not broken
Stress fractures!
Signs and Symptoms Casualty may hear a snap or crack Pain and tenderness around the injury Injured part of the body cannot move normally Swelling and bruising may occur The limb may look twisted or deformed
Bones contain nerves and blood vessels, so a fracture means: Pain and bleeding leading to: Swelling and bruising when the blood leaks out into the surrounding tissue
TREATMENT Dial 999 Do not move casualty and don’t try to straighten the fractured limb Support limb each side of fracture with cushions or clothing Sling for arm fracture Leg fracture – the limb could be tied gently to a splint e.g. other leg or hockey stick
TORN KNEE CARTILAGE SIGNS AND SYMPTOMS
TREATMENT
Pain on one side of joint
Ice pack for the swelling
The joint may ‘lock’ and not straighten fully for a time
See the GP injury may need surgery
It may swell later
DISLOCATIONS SIGNS AND SYMPTOMS
TREATMENT
Severe pain at or near joint Joint appears deformed and immobile Swelling around the joint followed by bruising
Dial 999 Support injured part of body with clothing or bandages for elbows or fingers
WHERE IS THE FRACTURE?
Isokinetic training Where specialist equipment is necessary because you need the weights to vary the effort as you work at a constant speed. These variable resistance machines are expensive because they adjust the load so that the muscles are worked evenly throughout the movement. The value of these machines is that they can duplicate movements such as throwing and kicking.
Isometric training Where a contraction is held at a particular point. This can be useful for activities such as gymnastics where you are required to hold a position, so in training you would hold the muscle in the required position for about five seconds, and them repeat. In this case the length of the muscle stays the same while contracting.
Isotonic training Where the amount of weight moved, or lifted, remains constant throughout the movement. This is important as it relates to the way the muscles contract when they are exercised. In a concentric contraction the muscle shortens ( for example a bicep curl, when the arm is bent and the wrist moved towards the shoulder) and an eccentric contraction when the muscle lengthens. For the bicep curl example, this would be the arm extending back to a straight position. The principle of isotonic training is that the weight is kept constant on both the eccentric and concentric contraction. This would be the type of training preferred by those who wish to improve strength, power or endurance.