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Unit 2 The Physiology of Fitness Assignment 2 Help sheet Step 1 Introduce the assignment by looking at what two training methods you will be looking at and why. You can also look at what components of fitness you may be able to look at. Example Answer The first type of exercise I have chosen to do in my programme is circuit training. I have chosen this to assess the physiological effects that exercise has on my body. Circuit training is useful as you have a break between each station. This gives you enough time to record the results efficiently and correctly. Circuit training also works on developing both strength and cardiovascular fitness simultaneously. The second type of exercise I have chosen is interval training. Again, this is to assess the physiological effects that exercise has on my body. Interval training works on aerobic endurance and can increase speed. Interval training leads to many physiological changes including an increase in cardiovascular efficiency (the ability to deliver oxygen to the working muscles) as well as increased tolerance to the build-up of lactic acid. These changes result in improved performance, greater speed, and endurance Step 2 You now need to describe your first method of training, describing how you are going to do this in your investigations. The best two are what suits you ideally it would be circuit training and fartlek/interval. These would give good contrasting results. Example Answer The Circuit Speed bounce The plank Burpees Illinois run Tuck jumps Shuttle runs Press-ups Skipping Speed bounce – In my circuit, I have chosen to include speed bounce as it works on agility and speed and it mainly focuses on the leg muscles, specifically the quads. This will be useful to me as I need to improve muscular endurance in my legs. I know that by doing this exercise, my heart rate will increase, as will my blood supply. However I don’t think it will be too tiring. If I was to do it for a long time and more often, I would gradually increase muscular endurance and also my lactic acid threshold. Step 3 You now need to decide what exactly you will test, design a table and then go and perform the investigations. Remember there needs to be evidence of all the systems being tested, that is cardiovascular, respiratory, energy and musculoskeletal. And you need to have results for each training method. Example Answer Test Speed bounce The plank Burpees Press-ups Skipping Illinois run Tuck jumps Shuttle runs Resting heart rate Heart rate after Breathing rate Rate of percieved exhaustion Recovery rate Before After 72 168 24 42 7 3 minutes 72 120 24 36 4 2 minutes 72 180 24 48 8 4 minutes 72 173 24 54 10 3 minutes 72 147 24 42 7 2 minutes 72 160 24 48 7 3 minutes 72 170 24 48 10 3 minutes 72 162 24 48 9 3 minutes Step 4 You now need to discuss each investigation stating what was found there and what type of effect there was on your body with this station or activity. Use the first assignment from this unit to help you in this section. Example Answer Speed bounce – When doing the speed bounce, I found it a lot more tiring than expected. My legs ached and I got very out of breath. It was the second hardest station in my circuit and my heart rate rose to 168. It then took 3 minutes for my heart rate to return to normal (72). Looking at the acute changes to my body during this exercise there was an increase in body temperature due to the demands placed upon my legs in particular. There as also as mentioned an increase in heart rate this went from a resting heart rate of 70 to 168. This meant I was working in the aerobic training zone thus improving my cardiovascular fitness. Other acute changes were……