THE RELATIONSHIP BETWEEN HEALTH, FITNESS AND PHYSICAL ACTIVITY Booklet 2.

THE RELATIONSHIP THE RELATIONSHIP BETWEEN HEALTH, FITNESS BETWEEN HEALTH, FITNESS

AND PHYSICAL ACTIVITYAND PHYSICAL ACTIVITY

Booklet 2Booklet 2

TRAINING METHODSTRAINING METHODS

CIRCUIT TRAINING

INTERVAL TRAINING

CONTINUOUS TRAINING

WEIGHT TRAINING

FARTLEK TRAINING

FLEXIBILITY TRAINING

TRAINING METHODSTRAINING METHODSTraining Training MethodMethod

Explanation of Explanation of the Methodthe Method

Two sports Two sports it could be it could be used forused for

How might How might the method the method improve a improve a person’s person’s fitness for the fitness for the sport sport

Circuit Circuit TrainingTraining

A number of A number of specified activities specified activities (stations) are set (stations) are set up. Subjects move up. Subjects move from one to from one to another, another, performing each performing each activity for a activity for a specified number specified number of times or a fixed of times or a fixed period of time.period of time.

Any Improves Improves cardiovasculacardiovascular endurance r endurance and strength.and strength.

TraininTraining g MethodMethod


Two Two sports sports it could it could be used be used forfor

How How might the might the method method improve a improve a person’s person’s fitness for fitness for the sport the sport

Interval Interval TrainingTraining

Intermittent training with periods of high-intensity work interspersed with rest or very low-activity periods. Distances above 30m or times of 30sec – 5min are used to decide the work rate.

Athletics, swimming and most team games

Can be used to increases aerobic and anaerobic capacity or a mixture of both.

Training Training MethodMethod

Explanation Explanation of the of the MethodMethod

Two Two sports it sports it could be could be used forused for


ContinuoContinuous us TrainingTraining

Working without a rest at a moderate intensity (75% of maximum depending on fitness).

Long distance running

Swimming

Increases aerobic capacity

TraininTraining g MethodMethod

Explanation of the Explanation of the MethodMethod

Two Two sportsports it s it could could be be used used forfor

How How might the might the method method improve improve a a person’s person’s fitness fitness for the for the sport sport

Weight Weight TrainingTraining

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.

Any Can be used to develop muscular endurance, explosive strength, static strength


Explanation Explanation of the of the MethodMethod

Two Two sports it sports it could be could be used forused for


Fartlek Fartlek TrainingTraining

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.



Two Two sports sports it it could could be be used used forfor

How might How might the method the method improve a improve a person’s person’s fitness for fitness for the sport the sport

Flexibility Flexibility TrainingTraining

Active – Also known as ballistic stretching, the 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.

All Muscles and tendons can be stretched more easily, thus increasing the range of movement at the joint.

MethodMethod AdvantagesAdvantages DisadvantagesDisadvantages

Fartlek Fartlek TraininTrainingg

Interval Interval TraininTrainingg

Range of both aerobic and anaerobic training

Can be adapted for different sports

Variety in pace

Difficult to measure training amounts

Needs self-discipline to maintain work rates

Not sport specificDistance and times can be adjusted to suit individuals and is suitable for a variety of sports

Sets targets to be reached

Can be used for aerobic and anaerobic training or a mixture of both

Needs careful and accurate planning

Can be boring


Weight Weight TrainingTraining

IsometricIsometric

Isotonic Isotonic

Specific muscle groups can be targeted

Can be adapted for most sports

Muscles’ strength and endurance can be quickly increased

Special equipment needed, which can be expensive, as well as needing a suitable location

Needs to be well planned

It is quick to do and doesn’t hurt

It doesn’t need expensive equipment

You can do it anywhere

It strengthens a muscle through the full range of movement

Muscle only gains strength at angle used in the exercise

During exercise, blood flow to muscle stops, blood pressure rises and less blood flows back to heart

It makes muscles sore

You gain most strength at weakest point of action


ContinuouContinuous s

TrainingTraining

FlexibilityFlexibility

TrainingTraining

ActiveActive

Passive Passive

May not require much equipmentTraining levels easily controlled by individualEasy to organise

Doesn’t develop anaerobic fitness and change of pace required for many sportsCan be monotonousDifficult to measure training amounts

Increases the amount of movement in muscles, tendons and joints

Takes muscles and joints through a large range of movement

Takes the joint beyond its resistance point

It is possible to over-stretch muscles.

Muscles can be pulled 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 TRAININGTHE EFFECTS OF TRAINING

SHORT TERM EFFECTS OF EXERCISE

Breathing

Pulse rate

Circulation

Muscles

Sweating

BREATHINGThe rate of breathing rises quickly.The rate of breathing rises quickly.More air is drawn into the lungs as the More air is drawn into the lungs as the muscles involved in breathing work harder.muscles involved in breathing work harder.The increased volume of air delivers more The increased volume of air delivers more oxygen to the bloodstream and then to the oxygen to the bloodstream and then to the working muscles.working muscles.PULSE RATEThe nervous system triggers a faster heart The nervous system triggers a faster heart rate and a greater volume of blood is rate and a greater volume of blood is pumped around the body.pumped around the body.The stroke volume remains constant but the The stroke volume remains constant but the heart beats faster.heart beats faster.This greater increases the volume of blood This greater increases the volume of blood delivered to the muscles.delivered to the muscles.

CIRCULATIONThe circulation of blood increases as the level The circulation of blood increases as the level of activity rises.of activity rises.This is in response to increased demand for This is in response to increased demand for oxygen by the muscles.oxygen by the muscles.The major blood vessels dilate (become larger) The major blood vessels dilate (become larger) to allow this to happen.to allow this to happen.Those blood vessels not involved in the activity Those blood vessels not involved in the activity will constrict (narrow).will constrict (narrow).MUSCLESBlood vessels in active muscles dilate (become Blood vessels in active muscles dilate (become larger) to accommodate the increased blood larger) to accommodate the increased blood flow.flow.Blood temperature rises and this produces Blood temperature rises and this produces more efficient muscle action.more efficient muscle action.An increased blood supply to muscle tendons An increased blood supply to muscle tendons reduces the likelihood of tears, strains and reduces the likelihood of tears, strains and pulls.pulls.

SWEATING / PERSPIRATIONSweat production is accelerated during Sweat production is accelerated during increased levels of physical activityincreased levels of physical activitySweat released via the sweat glands/skin Sweat released via the sweat glands/skin pores helps remove impurities from the pores helps remove impurities from the bodybodyThe evaporation of sweat at the skin surface The evaporation of sweat at the skin surface contributes to body coolingcontributes to body cooling

THE EFFECTS OF TRAININGTHE EFFECTS OF TRAINING

LONG TERM EFFECTS OF

EXERCISE

EFFECTS ON THE HEART

BREATHING

MUSCLESCIRCULATORY SYSTEM

RATE OF RECOVERY

BODY COMPOSITION

GENERAL LONG TERM GENERAL LONG TERM EFFECTSEFFECTS

• A fitter healthier bodyA fitter healthier body• An improve sense of well-beingAn improve sense of well-being Stronger bonesStronger bones• More elastic tendons and musclesMore elastic tendons and muscles• Increased range of movementIncreased range of movement

GENERAL WELL-BEINGGENERAL WELL-BEING • This refers to more general (e.g. not This refers to more general (e.g. not

related to competition) benefits that related to competition) benefits that improve our daily livesimprove our daily lives

• We generally enjoy better healthWe generally enjoy better health• We have better and more regular We have better and more regular

patterns of sleeppatterns of sleep• We have a healthier appetiteWe have a healthier appetite• We have a generally more positive We have a generally more positive

attitude to life and workattitude to life and work• We are often less susceptible to We are often less susceptible to

everyday illnesses, aches and painseveryday illnesses, aches and pains

EFFECTS ON THE HEARTEFFECTS ON THE HEARTThese include the enlargement and These include the enlargement and strengthening of the heart chambers, a strengthening of the heart chambers, a stronger heartbeat and a more efficient stronger heartbeat and a more efficient circulation.circulation.A lower resting heart rate with a A lower resting heart rate with a greater capacity for work.greater capacity for work.Stroke volume (the amount of blood Stroke volume (the amount of blood pumped from the heart in one beat) is pumped from the heart in one beat) is increased.increased.Increased cardiac output as a result of Increased cardiac output as a result of the increased stroke volume.the increased stroke volume.

CIRCULATORY SYSTEM

Arteries become larger and more elasticArteries become larger and more elasticBlood pressure is reduced.Blood pressure is reduced.More red blood cells produce more More red blood cells produce more haemoglobin.haemoglobin.There are lower level of fat in the blood There are lower level of fat in the blood because the body has learned to utilise it because the body has learned to utilise it as fuel.as fuel.There is an increased capacity to process There is an increased capacity to process lactic acid during exercise.lactic acid during exercise.

BREATHINGThere is an increase in the number of alveoli There is an increase in the number of alveoli in the lungs.in the lungs.The lung capacity is therefore increased The lung capacity is therefore increased allowing a greater volume of air (oxygen) to allowing a greater volume of air (oxygen) to pass into the bloodstream.pass into the bloodstream.We are able to maintain higher levels of We are able to maintain higher levels of activity for a much longer period of time.activity for a much longer period of time.There is an improvement in anaerobic There is an improvement in anaerobic capacity as there is more energy stored in capacity as there is more energy stored in the muscles.the muscles.Gaseous exchange is considerably improved Gaseous exchange is considerably improved so that carbon dioxide and other waste so that carbon dioxide and other waste products are removed from the body more products are removed from the body more efficiently.efficiently.We are less likely to become breathless when We are less likely to become breathless when performing normal daily tasks.performing normal daily tasks.

BODY COMPOSITION

Bones become stronger as a result of Bones become stronger as a result of the increased levels of calcium the increased levels of calcium production.production.Muscles and their tendons become Muscles and their tendons become stronger and far more elastic.stronger and far more elastic.If activity includes aerobic exercise If activity includes aerobic exercise our body learns to utilise fat more our body learns to utilise fat more efficiently as fuel energy instead of efficiently as fuel energy instead of carbohydrate.carbohydrate.Fat deposits are reduced leading to a Fat deposits are reduced leading to a loss of bodyweight.loss of bodyweight.

MUSCLESMuscles become larger (hypertrophy).Muscles become larger (hypertrophy).The growth is governed by the nature of training The growth is governed by the nature of training and competitive activity.and competitive activity.If heavy weights are lifted, muscle size will If heavy weights are lifted, muscle size will increase significantly.increase significantly.The use of lighter weights with more repetitions The use of lighter weights with more repetitions will increase muscular endurance.will increase muscular endurance.Fast twitch muscle fibres also increase in size if Fast twitch muscle fibres also increase in size if training includes speed of movement.training includes speed of movement.An increased network of blood vessels improves An increased network of blood vessels improves the supply of blood to the muscles - this is known the supply of blood to the muscles - this is known as vascularisation or collateral circulation.as vascularisation or collateral circulation.Muscle cells store larger amounts of energy.Muscle cells store larger amounts of energy.Tendons and ligaments become stronger and Tendons and ligaments become stronger and more flexible.more flexible.

Bones become stronger as a result of theBones become stronger as a result of the

increased levels of calcium production.increased levels of calcium production.

Muscles and their tendons become stronger Muscles and their tendons become stronger

and far more elastic.and far more elastic.

If activity includes aerobic exercise our If activity includes aerobic exercise our

body learns to utilise fat more efficiently asbody learns to utilise fat more efficiently as

fuel energy instead of carbohydrate.fuel energy instead of carbohydrate.

Fat deposits are reduced leading to a loss Fat deposits are reduced leading to a loss ofof

Bodyweight.Bodyweight.

RATE OF RECOVERY

TESTING FITNESSTESTING FITNESSThere are many ways to test fitness – fitness testing isThere are many ways to test fitness – fitness testing is

particularly useful because it can measure progress and particularly useful because it can measure progress and allowallow

coaches and Athletes to set targets.coaches and Athletes to set targets.

There are seven fitness tests that you need to familiariseThere are seven fitness tests that you need to familiarise

yourself with. They are: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

THE RELATIONSHIP BETWEEN HEALTH, FITNESS AND PHYSICAL ACTIVITY Booklet 2.

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