1.1.4b Methods of training and assessing fitness

Learning objectives

To understand the different methods of training and their effects.

To describe various fitness test that are useful to a performer during a PEP.

Understand the terms resting heart rate and recovery rate - evaluating a graph.

Use graphs to demonstrate the use of target zones and thresholds of training

1.1.4b Methods of training and assessing fitnessLearning objectives

Comparing Training Sessions

Read pages 72 and 73 of your textbook

Try to draw the key points from each of the sessions – refer to the paragraph on

the right hand side of page 73.

Try to answer the following questions relating to training methods and graphs.

Examiners Tip: If you are asked in an exam which athlete uses speed the most, give the most obvious answer: in the

case of the scenario above in your textbook, the answer would be JACK, the 100m sprinter.

Analysing Graphs and Training

Task 1 – Work out from the chart how many minutes it took Tom’s working heart rate to return to resting heart rate.

Graphical Analysis 1

Questions:

1.What method of training is the athlete most likely to be using if his heart rate measurements are producing the graph shown?2. Explain your answer3. How could this training session be made more demanding

Answers to Graphical 1

Answers

Q1: Interval Training

Q2: Interval training is defined as periods of work followed by periods of rest. The athlete exercised hard to increase the heart rate. This was followed by a period of rest, in which the heart rate fell. This was repeated.

Q3: By doing more sets, running up a hill, faster running or taking shorter rest periods.

Graphical Analysis 2

Questions:

Q1: Which method of training is the athlete likely to be using to produce the measurements of the graph above?Q2: Explain your answerQ3: What is the significance of the area between the two dashed lines.

Answers to Graphical 2

Answers

Q1: Continuous Training

Q2: The heart rate rises quickly at the start of training and then settles down and remains constant as the athletes works at a steady pace.

Q3: The HR should fall within this zone to indicate that the person is working hard enough to make improvements (trainig zone)

Analysing the FITT principle

Questions:

Q1: Using the FITT principle, is John working at a high, med or low intensity?Q2: Explain your answerQ3: Using (T) for TIME in the FITT principle – how long was Johns HR in the required are?

Answers to Analysing the FITT principle

Answers

Q1: High Intensity

Q2: The line linking letters A to B represent the 80% threshold line and Johns HR reaches this line 6x during the session.

Q3: 20 Minutes

Analysing training sessions.

Questions:Q1: How long did it take for the persons working HR to recover to resting HRQ2: If this person was 16, what method of training would you expect them to be doing to produce these results.Q3: After the person reaches their highest HR, how many minutes does it take for their HR to come out of the target zone??

Examiners Tip

When answering a question on HR, remember that HR is the number of times

the heart beats per minute, not the number of times the heart beats.

Candidates lose marks for not adding the last two words.

Par QPar Q stands for Physical Activity Readiness Questionnaire

This is the first step in assessing whether an individual is suitable to do physical activity.

It asks about your health status and conditions that may effect exercise.

Task: Discuss and complete a Par-Q questionnaire

Methods of Training

This training involves periods of work followed by periods of rest.

i.e. Sprint for 20 metre + walk back to start.

What athletes/performers would benefit from this method of training?

Interval Training

Interval Training

What muscles group would this training help build? – think muscle types?

What body system is working during this type of training?

- Fast Twitch muscle fibres- Anaerobic – without air

Example = 200m

Lactic acid and oxygen debt builds up during interval training. The rest phase allows for recovery of these levels.

Interval Training

Long Interval Training:

Work time can range from 20 seconds to 3 minutes.

WHO MIGHT BENEFIT FROM LONGER INTERVAL TRAINING?

-Used by games players and middle distance runners

i.e. 400m X 5 with 2 minutes rest in between each set

Interval TrainingShort Interval Training:

Work time will be no longer than 20 seconds.

WHO MIGHT BENEFIT FROM SHORTER INTERVAL TRAINING?

-Used by sprinters and racket sport players due to short bursts needed.

i.e. 50m X 7 with 2 minutes rest in between each set

Continuous TrainingInvolves a steady but regular pace. i.e. Jogging. It is important to maintain heart rate in the training threshold (60-80% of MAX) Activities can includes running, walking, swimming, rowing or cycling.

A gradual warm up followedby a steady pace.

- Slow twitch muscle fibres- Aerobic – with air

Continuous Training

What particular athletes may use this method of training?

What muscles group would this training help build? – think muscle types?

What body system is working during this type of training?

Long distance events – Marathon

Means ‘SPEED PLAY’.

It is a combination of running, cycling speeds. i.e. 1 lap at 50% max, 1 lap walking, 1 lap at 80%

What athletes may use this method of training?

Fartlek Training

Works on both aerobic and anaerobic fitness due to the varying intensities.

- Used by team games performers as it suits the movements necessary for a game.

- Can be completed over different terrains - woods / hills / roads to create a variety of intensities.

Fartlek Training

Circuit training is a series of exercises completed one after another. It is a very good way of developing general fitness.

1) Sit-ups 3) Shuttle Runs2) Step-ups 4) Press-ups

Circuit Training

Each circuit should have between 7 and 12 stations.Each specific exercise is undertaken a number of times or for a periodof time at a station. (usually up to 45 secs).These are called ‘reps’. Example:

2) Squats1) Sit-ups

When all the exercises in the circuit have been completed this is known as a set.

3) Press-ups 4) Step-ups

5) Dolphins6) Squat Thrusts8) Pull-ups 7) Shuttle Runs

Circuit training can help to improve

•MUSCULAR ENDURANCE

•CARDIOVASCULAR FITNESS

Circuits can be made specific by using skills from your chosen sport. i.e. basketball

Stations could include:

- Dribbling- Shooting- 1 vs 1- Defending- Free throws

What factors should you consider about the order of the activities and why?

How can the intensity be increased? i.e. make it harder

WEIGHT TRAINING is a form of training that uses progressive resistance against a muscle group.

1. Increase muscular strength

2. Increase muscular endurance

3. Recover after injury.

How can weight training benefit a performer?

Weight Training

Weight training can increase:

Muscular strength: High weight x low repetitions

Muscular endurance: Low weight x high repetitions

Weight Training

Rest and recovery time will depend on:-Athlete’s fitness-Athlete’s weight-Sets completed

2 days is the average recovery period to mend damaged muscle fibres.

Pyramid sets: performer starts of light with more reps and works up to heavy weight and few reps.

Weight Training

There are 2 ways you can train:

Machine Weights Free Weights

Weight Training

Machine Weights Free Weights

Weight Training

Positives:-Safe to use-Technically design to work specific muscle groups.-Always ready to use

Drawbacks:-Extra weight cannot be added.

Positives:-Provides a wider range of movement.-can develop explosive strength (many top performer use free weights)

Drawbacks:-Need a spotter for safety reasons. -Injury is more likely to occur if posture is not right

Using different training methods to enhance fitness levels:

i.e. A footballer using swimming to improve cardiovascular fitness.

Cross Training

It can break up the routine of training while still gaining benefits

EXAM QUESTION

Write down 3 statements about each of the following methods of training.

(a)Fartlek Training(b)Continuous Training(c)Cross Training

c) Not for beginners:d) Easy to work:e) Builds up strength:f) Limit to the amount of weight lifted:g) Injury due to poor technique:h) Seats and belts make them safe:i) Can help after injury:j) Move only in the designed way:k) Needs a spotter:l) Use on your own:m) Top sportspeople use them:n) Uses anaerobic and aerobic respiration:o) Easier to apply more weight:p) Always set up and ready to use

Put the following statements under either one of the headings.

Free Weights Machine Weights