Download fitness booklet 2

THE RELATIONSHIP
BETWEEN HEALTH,
FITNESS AND PHYSICAL
ACTIVITY
Booklet 2
TRAINING METHODS
FLEXIBILITY
TRAINING
FARTLEK
TRAINING
WEIGHT
TRAINING
CIRCUIT
TRAINING
INTERVAL
TRAINING
CONTINUOUS
TRAINING
TRAINING METHODS
Training
Method
Explanation of the Two sports
Method
it could be
used for
How might the
method
improve a
person’s
fitness for
the sport
Circuit
Training
A number of
specified activities
(stations) are set up.
Subjects move from
one to another,
performing each
activity for a
specified number of
times or a fixed
period of time.
Improves
cardiovascular
endurance and
strength.
Any
Training Explanation of
Method the Method
Interval
Training
Two
sports it
could be
used for
How might
the
method
improve a
person’s
fitness for
the sport
Intermittent training
Athletics,
with periods of highswimming
intensity work
and most
interspersed with rest
team
or very low-activity
games
periods. Distances
above 30m or times of
30sec – 5min are used
to decide the work rate.
Can be used
to
increases
aerobic and
anaerobic
capacity or
a mixture
of both.
Training
Method
Explanation of Two sports it How might
the Method
could be
the method
used for
improve a
person’s
fitness for
the sport
Continuous Working without a Long
rest at a
Training
distance
moderate
intensity (75% of running
maximum
depending on
fitness).
Swimming
Increases
aerobic
capacity
Training Explanation of the Method Two
Method
sport
s it
could
be
used
for
Weight
Training
Exercises are carried out using barbells
(a bar with weights at each end),
dumbbells (as barbells but smaller bar)
or weight training machines.
Isometric – Where the muscle remains
the same length throughout the
exercise.
Isotonic – Involves using the same
resistance or weight throughout but
the muscle lengthens or shortens.
How
might the
method
improve a
person’s
fitness
for the
sport
Any Can be used
to develop
muscular
endurance,
explosive
strength,
static
strength
Training Explanation of Two sports How might
Method the Method
it could be the
used for
method
improve a
person’s
fitness for
the sport
Fartlek
Training
Based on Swedish
training methods,
means ‘speed play’.
Athletes vary their
pace and style,
walking and running
as they wish, with
no fixed amounts of
each activity.
Athletics,
Most team
games.
Improves
both aerobic
and
anaerobic
systems.
Training Explanation of
Method the Method
Flexibility Active – Also known as
ballistic stretching, the
Training
limbs and body are moved
vigorously, stretching the
appropriate muscles.
Passive – An external
force is applied to a limb
or joint, usually by a
partner or coach.
Two
sports
it
could
be
used
for
All
How might
the method
improve a
person’s
fitness for
the sport
Muscles and
tendons can be
stretched more
easily, thus
increasing the
range of
movement at
the joint.
Method Advantages
Fartlek Range of both aerobic
and anaerobic training
Training
Interval
Training
Disadvantages
Difficult to measure
training amounts
Can be adapted for
different sports
Needs self-discipline
to maintain work rates
Variety in pace
Not sport specific
Distance and times can
Needs careful and
be adjusted to suit
accurate planning
individuals and is suitable
Can be boring
for a variety of sports
Sets targets to be
reached
Can be used for aerobic
and anaerobic training or
a mixture of both
Method
Weight
Training
Advantages
Specific muscle groups can
be targeted
Can be adapted for most
sports
Muscles’ strength and
endurance can be quickly
increased
Disadvantages
Special equipment
needed, which can be
expensive, as well as
needing a suitable
location
Needs to be well
planned
Isometric
Muscle only gains strength
It is quick to do and doesn’t
at angle used in the
hurt
exercise
It doesn’t need expensive
During exercise, blood
equipment
flow to muscle stops, blood
You can do it anywhere
pressure rises and less
blood flows back to heart
Isotonic
It strengthens a muscle
through the full range of
movement
It makes muscles sore
You gain most strength at
Method
Advantages
Disadvantages
develop
Continuous May not require much Doesn’t
anaerobic fitness and
equipment
Training
change of pace required
Training levels easily
Flexibility
Training
Active
Passive
for many sports
controlled by individual
Can be monotonous
Easy to organise
Difficult to measure
training amounts
It is possible to overIncreases the amount
stretch muscles.
of movement in
muscles, tendons and
joints
Muscles can be pulled
Takes muscles and
joints through a large
range of movement
Takes the joint beyond
its resistance point
easily due to large range
of movement
Needs someone who
knows the flexibility of
the athlete to lower the
chance of injury
THE EFFECTS OF TRAINING
Breathing
Sweating
SHORT TERM
EFFECTS OF
EXERCISE
Muscles
Circulation
Pulse rate
BREATHING
The rate of breathing rises quickly.
More air is drawn into the lungs as the muscles
involved in breathing work harder.
The increased volume of air delivers more
oxygen to the bloodstream and then to the
working muscles.
PULSE RATE
The nervous system triggers a faster heart
rate and a greater volume of blood is pumped
around the body.
The stroke volume remains constant but the
heart beats faster.
This greater increases the volume of blood
delivered to the muscles.
CIRCULATION
The circulation of blood increases as the level of
activity rises.
This is in response to increased demand for oxygen
by the muscles.
The major blood vessels dilate (become larger) to
allow this to happen.
Those blood vessels not involved in the activity will
constrict (narrow).
MUSCLES
Blood vessels in active muscles dilate (become
larger) to accommodate the increased blood flow.
Blood temperature rises and this produces more
efficient muscle action.
An increased blood supply to muscle tendons
reduces the likelihood of tears, strains and pulls.
SWEATING / PERSPIRATION
Sweat production is accelerated during
increased levels of physical activity
Sweat released via the sweat glands/skin pores
helps remove impurities from the body
The evaporation of sweat at the skin surface
contributes to body cooling
THE EFFECTS OF TRAINING
BODY COMPOSITION
RATE OF
RECOVERY
LONG TERM
EFFECTS OF
EXERCISE
CIRCULATORY SYSTEM
EFFECTS ON
THE HEART
BREATHING
MUSCLES
GENERAL LONG TERM EFFECTS
• A fitter healthier body
• An improve sense of well-being
Stronger bones
• More elastic tendons and muscles
• Increased range of movement
GENERAL WELL-BEING
• This refers to more general (e.g.
not related to competition)
benefits that improve our daily
lives
• We generally enjoy better health
• We have better and more regular
patterns of sleep
• We have a healthier appetite
• We have a generally more positive
attitude to life and work
• We are often less susceptible to
everyday illnesses, aches and pains
EFFECTS ON THE HEART
These include the enlargement and
strengthening of the heart chambers, a
stronger heartbeat and a more efficient
circulation.
A lower resting heart rate with a greater
capacity for work.
Stroke volume (the amount of blood
pumped from the heart in one beat) is
increased.
Increased cardiac output as a result of
the increased stroke volume.
CIRCULATORY SYSTEM
Arteries become larger and more elastic
Blood pressure is reduced.
More red blood cells produce more
haemoglobin.
There are lower level of fat in the blood
because the body has learned to utilise it as
fuel.
There is an increased capacity to process
lactic acid during exercise.
BREATHING
There is an increase in the number of alveoli in
the lungs.
The lung capacity is therefore increased allowing
a greater volume of air (oxygen) to pass into the
bloodstream.
We are able to maintain higher levels of activity
for a much longer period of time.
There is an improvement in anaerobic capacity as
there is more energy stored in the muscles.
Gaseous exchange is considerably improved so
that carbon dioxide and other waste products
are removed from the body more efficiently.
We are less likely to become breathless when
performing normal daily tasks.
BODY COMPOSITION
Bones become stronger as a result of
the increased levels of calcium
production.
Muscles and their tendons become
stronger and far more elastic.
If activity includes aerobic exercise our
body learns to utilise fat more
efficiently as fuel energy instead of
carbohydrate.
Fat deposits are reduced leading to a
loss of bodyweight.
MUSCLES
Muscles become larger (hypertrophy).
The growth is governed by the nature of training and
competitive activity.
If heavy weights are lifted, muscle size will increase
significantly.
The use of lighter weights with more repetitions will
increase muscular endurance.
Fast twitch muscle fibres also increase in size if
training includes speed of movement.
An increased network of blood vessels improves the
supply of blood to the muscles - this is known as
vascularisation or collateral circulation.
Muscle cells store larger amounts of energy.
Tendons and ligaments become stronger and more
flexible.
RATE OF RECOVERY
Bones become stronger as a result of the
increased levels of calcium production.
Muscles and their tendons become stronger
and far more elastic.
If activity includes aerobic exercise our
body learns to utilise fat more efficiently as
fuel energy instead of carbohydrate.
Fat deposits are reduced leading to a loss of
Bodyweight.
TESTING FITNESS
There are many ways to test fitness – fitness testing is
particularly useful because it can measure progress and allow
coaches and Athletes to set targets.
There are seven fitness tests that you need to familiarise
yourself with. They are: • Multi-stage fitness test or bleep
test
• The 12 minute run
• Spring tests
• Sit and reach
• Press ups/sit ups test
• Agility run test
• Stork stand test