1. Just for the Geographers!!! Applied exercise physiology in practical situations

2. Training principles SPORTSPORT FITTFITT pecificty rogression verload eversibility edium requency ntensity ype ime

3. Types of training 1.Continuous - 2.Intermittent or interval - 3.Weights - 4.Circuits – 5.Plyometrics - 6.Mobility - aerobic anaerobic strength variable power flexibility

4. Time for Training Aerobic – depends on fitness: Starting - Fit – Anaerobic – : 45-60 mins, but can be only 20-30 mins 20-30 mins 45-60 mins depends on intensity

5. Measuring intensity Heart rate – Borg scale - 1 rep max - % of max HR subjective strength

6. Overtraining Fitness - Guideline – 2 weeks off – Symptoms: lost quicker than gained 3-4 weeks to regain moodinessaltered sleep patterns loss of appetiteloss of motivation continuous muscle soreness continuous fatiguerecurring minor injuries

7. Fitness testing – why? Provides Shows Provides Measures Provides measurement of starting level strengths and weaknesses improvements motivation success of training variation

8. Ethics of fitness testing Effects may May cause Results may cause interfere with programme fatigue injury psychological harm

9. Fitness test requirements Specific to sport Valid Reliable Accurate Sensitive

10. Making tests specific Use same Involve same energy system method of locomotion intensity directions of movement equipment

11. Making tests valid and Reliable Valid - should Links to specificity – test protocol Reliable – Differences in results due to Limitations to measure what it’s supposed to measure same as action used in activity when repeated - similar results changes in fitness, not variations in test accuracy of measurements

12. Maximal and sub-maximal tests Based on Maximal – subject works to, e.g. More, but problems of, and need for Sub-maximal – not to, e.g. Limited ; stamina tests exhaustion multi-stage fitness test accuratefatigue injurymotivation exhaustion walking tests and step tests accuracyestimate stamina

13. Health-related fitness tests Stamina – Muscular endurance – Strength – Flexibility – Body composition – multi-stage fitness test sit-ups test dynamometer test sit and reach test bioelectrical impedance

14. Skill-related fitness tests Power – Speed – Agility – Reaction time – Balance – Co-ordination – Sergeant jump test 20-metre sprint Illinois agility run test ruler drop test Stork stand test Anderson ball catch test

15. Warm up - benefits Better delivery Faster (chemical reactions) Improved flow Increased Increased efficiency of Improved preparation rehearsal Reduces oxygen metabolism blood sensitivity heart psychological Movement injuries

16. Warm up - content General warm up – jogging to raise Stretching – to reduce and relax Specific exercises of increasing intensity – to skills/movement Psychological preparation – control heart rate injury rehearse anxiety

17. Types of stretching Active – – stretch held by partner or self Static – stretch held and contractions applied Ballistic – stretch by hold stretched position Passive isometric bouncing

18. Cool down Clears products Reduces chance of Prevents Reduces levels Allows to fall waste DOMS blood pooling adrenaline heart rate

19. Continuous training Trains systems Running, exercise Aim for of maximum effort Heart rate close to bpm Use Borg scale aerobic cycling, rowing, swimming ‘Steady state’ 70% 130/140 13-15

20. Intermittent training Alternate periods of More than continuous High possible Interval training - vary – effort and recovery workload variety Intensity Duration Recovery Number of repetitions

21. Circuit training Series of exercises performed one after the other – Very Usually stations minute per station laps Rest – ‘stations’ variable 8-12 1 2-4 timed or in between stations

22. Weight training Can improve: Based on Use strength power muscular endurance speed overload machines and free weights

23. Plyometric training stretch to ‘load’ muscle Stronger contraction follows Power training Eccentric concentric

24. Mobility training Static exercises best as part of better – stimulate muscle and tendon sense organs Gradually increase and cool down Dynamic speed range ‘Train not strain’