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F for Frequency How often? I for Intensity How hard? How long? T for Time (Duration) T for Type What activity/training method? Improve aerobic capacity: ability to work for a long duration at medium/high intensity 3 to 4 exercise sessions per week Improve anaerobic capacity: Ability to work for a short duration at high/very high intensity 4 to 5 exercise sessions per week Walking: 50% effort Jogging: 60% effort Running: 70 – 85% effort Sprinting: 85% - 100% effort Target training zone: ◦ Is the range in which your body should be working ◦ You will gain the desired benefits from your training if your are working within necessary target training zone How do I calculate my target training zone? Target heart rate (THR): ◦ Maximum heart rate (MHR): 220 – age (15) = 205MHR 75% (running) 205 x 75 / 100 = 220 – age (20) = 200 MHR 75%: 20o x 75 / 100 = 150bpm For a 20 year old 154bpm Calculate your THR Marathon runner 100m sprinter 70 – 85% ◦ 144 – 175bpm 95 - 100% ◦ 195 – 206bpm Soccer midfielder 70 – 85% ◦ 144 – 175bpm Netball goal keeper 85 – 100% ◦ 175 – 206bpm Athlete (age 14) Predominant training intensity Pauses during a training session and take either your radial pulse or your carotid pulse If your HR is below 144bpm – speed up activity If your HR is above 175bpm – slow down activity Each training session must last for at least 20 mins: 20 mins continuous (no breaks) activity will be too much for some Begin with 5 or 10 min, and increase by 5 every 2nd week until reach 20 min Training program: 6 – 8 weeks – start to notice an improvement 10 – 12 weeks Fresh Flexibility Cabbage Continuous Is Interval Really Resistance Cool Circuit Used to improve your joint and muscle flexibility ◦ Dynamic (movement) stretching ◦ Static (passive) stretching Soccer Dynamic Stretching with Marcelo Balboa by Fitwise Training Inc: http://www.youtube.com/watch?v=v1q4l1bkKY4 Dynamic Stretching Routine: http://www.youtube.com/watch?v=2u9LZwg-bUU Dynamic Stretches for a Full Body Warm Up: http://www.youtube.com/watch?v=E7ghNKOH9To Involves taking the muscle to its greatest range and holding this position for 30 seconds ◦ Slowly stretch the muscle or joint to the greatest range possible ◦ Hold this position while you count 30 seconds ◦ Relax, then repeat the exercise Low intensity aerobic: ◦ Produces a gradual but steady aerobic improvement ◦ Used in pre-season training to improve general aerobic fitness ◦ Sub-maximal training (70% of MHR) ◦ Emphasis is on distance not speed Anaerobic threshold training: ◦ 85% MHR ◦ High intensity = lactic acid build up in muscles, thus is fatiguing ◦ 800m runs ◦ 400m swims ◦ Team sports played on large fields Fartlek: ◦ “Speed Play” ◦ Incorporates regular changes in pace ◦ Hills or obstacles ◦ Deliberate short bursts of speed Form of training during which work intervals are followed by rest intervals Regardless of how long the work interval, the rest period should take twice as long as the work interval Two interval sessions a week, plus other training, is ideal Sample training session: ◦ Warm-up: 5 min jog and stretching exercises ◦ Run 400m; walk 400m; repeat 3 times ◦ Run 200m; walk 200m; repeat 3 times ◦ Run 100m; walk 100m; repeat 3 times ◦ Warm-down: 5 min walk and stretching exercises What type of sports have periods of work, followed by periods of rest? Netball Played on a small court, thus it requires short sprints Rugby Soccer Basketball Football Hockey These sports all involve periods of activity or work, such as chasing the ball, Played on a large field, thus it requires long sprints followed by periods of rest or recovery, for example, when the ball is at the other end of the field Length of work interval can be varied to suit your sport Aerobic capacity Agility Muscular endurance Anaerobic capacity (speed) Muscular strength Reaction time Muscular power Coordination Flexibility Balance Aerobic capacity Agility Muscular endurance Anaerobic capacity (speed) Muscular strength Reaction time Muscular power Coordination Flexibility Balance Involves using either weights in a gym or your own body weight to make your muscles work A rep = a repetition = one performance of an exercise: ◦ 1 sit-up A repetition maximum (RM) is the maximum weight you can lift a certain number of times: ◦ 10 RM weight is the max weight you can lift ten times (50kg x 10 times) A set is a number of repetitions performed without a break: ◦ 8 bicep curls = 1 set of 8 reps, or 1 x 8 3 sets x 10RM for each exercise Rest for 2 mins between sets 3 sessions per week is ideal When you can perform 3 sets of ten comfortably, increase your weights by 2 to 5kg 30RM weight for each exercise 3 sets x 30 reps ◦ Why have the repetitions increased? Rest for 3 mins between sets 3 sessions per week (Mon; Wed; Fri) ◦ Why train every second day? 1. Bench press 6. 2. Lateral pulls 7. 3. Lateral fly 4. 5. Flat fly Bent dumbbell rowing 8. Seated press 9. Back extensions 10. Crunches Leg press Curls Aerobic capacity Agility Muscular endurance Anaerobic capacity (speed) Muscular strength Reaction time Muscular power Coordination Flexibility Balance Aerobic capacity Agility Muscular endurance Anaerobic capacity (speed) Muscular strength Reaction time Muscular power Coordination Flexibility Balance Usually consists of a series of 10 exercises arranged around the house, backyard, sports hall/gym or oval You perform the exercises in order as fast as you can 3 sessions a week will definitely improve your aerobic capacity Aerobic capacity Agility Muscular endurance Anaerobic capacity (speed) Muscular strength Reaction time Muscular power Coordination Flexibility Balance Aerobic capacity Agility Muscular endurance Anaerobic capacity (speed) Muscular strength Reaction time Muscular power Coordination Flexibility Balance This is an excellent training method as it can improve muscular strength/power/endurance, agility and aerobic capacity ALL AT THE SAME TIME Exercise 1. Step-ups 2. Push-ups 3. Vertical Jumps 4. Sit-ups 5. Hops 6. Upstarts 7. Shuttle run 10m 8. Chin-ups 9. Reverse dips 10. Skips One-minute maximum Initial Load Three-Lap Time (no. of repetitions in 1min) (1min max divided in half) (aim = complete 3 laps) When you can complete three laps of your circuit, record your time each session, and try to improve. 1. When would you use low intensity aerobic training and why? 2. Provide an example of a Fartlek training session (conditioning)? 3. Would a 100m sprinter benefit from using an interval training session? Justify your response with reasoning (why/why not)? 4. How does the repetition maximum (RM) change when developing muscular endurance as oppose to muscular strength? 5. Have a go at designing your own backyard circuit training session.
